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You can pack a lot of nutrition into one smoothie and get a delicious treat. These foods are essential to any diabetes diet, yet you don’t need to eat them with a fork or even a spoon. Good sources are low-fat milk, kefir, and Greek yogurt. It’s also important to get plenty of calcium- and probiotic-rich dairy foods to fortify your bones and provide good gut bacteria. Look for produce that’s low on the glycemic index and load, meaning it won’t spike your blood sugar. Some fruits and vegetables are better for managing your diabetes than others. One good choice is to eat a lot of fruits and vegetables, which are heavy in nutrition but light in calories. Having diabetes doesn’t mean you need to deny yourself all the foods you love, but you do want to make healthier food choices.