7 Immunity-Boosting Foods for People With Diabetes
Type 2 DiabetesLive Well With Type 2 Diabetes

7 Immunity-Boosting Foods for People With Diabetes

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Updated on November 7, 2025
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torso of plus sized woman chopping vegetables on kitchen island
To boost vitamin C, a nutrient that supports immunity, snack on bell pepper slices.
When you have a condition such as type 2 diabetes, it’s important to focus on immune system strength. The Centers for Disease Control and Prevention notes that people who have diabetes are at an increased risk of getting sick and having longer, more severe bouts of illness.

 So, making your health a top priority is essential.

In addition to utilizing well-studied immunity boosters, such as adequate sleep, consistent exercise, and stress-relieving strategies, you can supercharge your immune system by adding nutrient-rich, low-carb foods to your plate that will also keep your A1C numbers on target.

Because everyone’s carb and nutrition needs are different, talk with your healthcare team about the right eating approach for you. Then fill your plate accordingly with any of the following diabetes-friendly, disease-fighting foods.

1

Chickpeas Provide Satiating Fiber and Immunity-Boosting Zinc

chickpeas

Protein is essential for strengthening the immune system, as it works with key immunity-boosting micronutrients, such as vitamins A, C, and E, selenium, and zinc, says Julie Cunningham, RD, a certified diabetes care and education specialist based in Hendersonville, North Carolina.

With that in mind, consider the humble chickpea, a plant-based protein source that’s also a powerhouse when it comes to zinc. A standard 1-cup serving has 0.9 milligrams (mg) of zinc.

For context, men should aim for 11 mg of zinc daily, and women should get 8 mg.

Zinc can help strengthen the immune system to ward off infectious disease. The reverse is also true: A zinc deficiency can leave you more susceptible to viral illnesses.

 What’s more, zinc is a boon to the heart.

 That’s important for people with diabetes, as the condition can increase the risk of heart disease.

Although chickpeas are high in carbs, they’re also an excellent source of fiber, which makes them ideal for people with diabetes, Cunningham notes.

How to Enjoy Them For a quick snack, Cunningham suggests blending chickpeas and lemon juice into a homemade hummus and dipping into it with nonstarchy veggie sticks, such as bell peppers and celery, instead of crackers.

2

Fatty Fish Has Immune-System-Supportive, Heart-Healthy Omega-3s

fatty fish like oven baked salmon

The omega-3 fatty acids found in some types of fish — for example, herring, mackerel, salmon, and sardines — enhance the functioning of immune system cells, says Erin Palinski-Wade, RD, CDCES, the author of 2 Day Diabetes Diet who is based in Sparta, New Jersey.

While omega-3s may not affect diabetes directly, research shows they do help reduce the risk of heart disease in people with type 2 diabetes.

 Palinski-Wade says they can also have significant benefit when it comes to better immune system function. A component of omega-3s called EPA (eicosapentaenoic acid) may enhance the activity of white blood cells, which strengthens the immune system benefits, she notes.

How to Enjoy It Oven-baked fish is supersimple and very quick, according to this recipe from the Food Network. Put spices or a tablespoon of fruit salsa on top, along with a splash of lemon or vinegar, and seal the fish in an aluminum foil pouch. Bake at 450 degrees F for about 15 minutes, until the fish is flaky.

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3

Carrots Are Packed With Vitamin A and Low on the Glycemic Index

carrots

Vitamin A can help support the immune system through a variety of cellular processes. One top source is carrots, says Cara Schrager, RDN, a certified diabetes care and education specialist based in Boston.

“Carrots contain beta-carotene, which is a major source of vitamin A,” she says. So much so that the common garden vegetable actually gave the phytonutrient its name.

A half cup of raw carrots offers 459 micrograms of vitamin A, or about 51 percent of the recommended daily value.

 They also have a low glycemic load, says Schrager, meaning they’re unlikely to cause a blood sugar spike.

How to Enjoy Them Schrager suggests grating carrots into tomato sauce or ground meat. Or snack on baby carrots.

4

Brazil Nuts Support Thyroid Function, Thanks to Selenium

brazil nuts
Selenium is another important mineral for people with type 2 diabetes, says Cunningham, because it supports thyroid health. Both diabetes and thyroid disease are endocrine issues, so people who grapple with thyroid issues may have a more difficult time with blood sugar control.

Selenium plays a critical role in regulating thyroid hormones.

 Because people with diabetes have a higher prevalence of thyroid disorders, it’s helpful to keep your thyroid function up to scratch with good nutrition.

 Research shows that the thyroid also plays a role in immunity.

Cunningham says a small serving of Brazil nuts — just three medium-size nuts — should do the trick. But eat no more than five per day, as too much selenium can be harmful to your health.

 In addition to being a solid selenium source, Brazil nuts are also a low-carb protein source.

How to Enjoy Them Cunningham suggests including a few Brazil nuts in your snack rotation. You can also slice up to five Brazil nuts per day into thin strips and put them on a salad or steel-cut oatmeal.

5

Walnuts Supply Vitamin E and Healthy Fats

walnuts

Another important micronutrient is vitamin E, says Schrager, because it’s a powerful antioxidant that helps protect the immune system.

“Walnuts are an excellent source of vitamin E, as well as a great source of omega-3 fatty acids, which help reduce inflammation,” she says. “Walnuts contain very little carbohydrates and, therefore, have a minimal impact on glucose levels.”

Research shows that adding just 1 ounce of walnuts to your diet daily can help you reap the benefits of vitamin E.

How to Enjoy Them Top oatmeal, salads, or yogurt with a few chopped walnuts for a satisfying crunch. Or enjoy a small handful as a snack to help stabilize blood sugar between meals.

6

Bell Peppers Are a Low-Carb Source of Vitamin C

red bell peppers

Bell peppers are packed with vitamin C, says Schrager, which helps boost your immune system and eliminate free radicals that can damage cells.

An 85-g serving — about a half cup of raw, chopped red bell pepper — provides 121 mg of vitamin C.

 For context, that’s well over the recommended daily value for both men and women.

“Because bell peppers are a nonstarchy vegetable, they have a minimal effect on glucose levels,” she says.

Another benefit of vitamin C is better skin health and wound healing, because it’s involved in the formation of collagen.

 This is important because diabetes can affect skin. In fact, skin issues are the first sign of diabetes in some cases.

How to Enjoy Them Slice up some raw bell pepper to dip in hummus for a refreshing snack. You can also add sliced bell pepper to an omelet, salad, or stir-fry, for a pop of color and flavor that won’t spike your blood sugar.

7

Lentils Are Another Healthy Option for Fiber and Zinc

lentils

Another good source of zinc, lentils are also full of protein and fiber, which helps boost satiety and keeps blood sugar steady, says Schrager.

“The fiber acts as a prebiotic for healthy gut bacteria,” she says. “Our gut bacteria has been shown to strengthen our immune system.”

Lentils come in several colors, including black, brown, green, red, and yellow. A 1-cup serving of cooked lentils has 15.6 g of fiber and 2.52 mg of zinc — a solid chunk of the recommended daily value for both

. They’re also low on the glycemic index, making lentils suitable for people with diabetes.

How to Enjoy Them Lentils are a pantry staple that can be a great add-in for soup, especially because you can include numerous veggies in just about any recipe, as in this option from the Food Network.

The Takeaway

  • Diabetes can weaken immune system function, so adding foods to your diet that support immunity is important.
  • Focus on eating more foods that are rich in vitamins A, C, and E, as well as omega-3s, selenium, and zinc.
  • Adding more of these nutrients to a balanced, diabetes-friendly eating plan can help boost immunity and keep blood sugar under control.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Your Immune System and Diabetes. Centers for Disease Control and Prevention. May 15, 2024.
  2. Chickpeas (Garbanzo Beans, Bengal Gram), Mature Seeds, Canned, Drained, Rinsed in Tap Water. United States Department of Agriculture. April 1, 2019.
  3. Zinc. National Institutes of Health Office of Dietary Supplements. October 4, 2022.
  4. Jin D et al. The Nutritional Roles of Zinc for Immune System and COVID-19 Patients. Frontiers in Nutrition. April 19, 2024.
  5. Knez M et al. Zinc as a Biomarker of Cardiovascular Health. Frontiers in Nutrition. July 30, 2021.
  6. Diabetes and Your Heart. Centers for Disease Control and Prevention. May 15, 2024.
  7. Xiao Y et al. The Effects of Omega-3 Fatty Acids in Type 2 Diabetes: A Systematic Review and Meta-Analysis. Prostaglandins, Leukotrienes and Essential Fatty Acids. July 2022.
  8. Vitamin A and Carotenoids. National Institutes of Health Office of Dietary Supplements. March 10, 2025.
  9. Eom YS et al. Links Between Thyroid Disorders and Glucose Homeostasis. Diabetes & Metabolism Journal. March 24, 2022.
  10. Selenium. National Institutes of Health Office of Dietary Supplements. June 18, 2025.
  11. Wenzek C et al. The Interplay of Thyroid Hormones and the Immune System — Where We Stand and Why We Need to Know About It. European Journal of Endocrinology. May 2022.
  12. The Health Benefits of Nuts. Cleveland Clinic. January 17, 2023.
  13. Brazil Nuts. United States Department of Agriculture. October 31, 2024.
  14. Spence LA et al. Adding Walnuts to the Usual Diet Can Improve Diet Quality in the United States: Diet Modeling Study Based on NHANES 2015–2018. Nutrients. January 4, 2023.
  15. Peppers, Bell, Red, Raw. United States Department of Agriculture. April 28, 2022.
  16. Vitamin C. National Institutes of Health Office of Dietary Supplements. March 22, 2021.
  17. Bechara N et al. A Systematic Review on the Role of Vitamin C in Tissue Healing. Antioxidants (Basel, Switzerland). August 19, 2022.
  18. Diabetes and Skin Complications. American Diabetes Association.
  19. Alexander R et al. Health-Promoting Benefits of Lentils: Anti-Inflammatory and Anti-Microbial Effects. Current Research in Physiology. 2024.
  20. Lentils, Mature Seeds, Cooked, Boiled, With Salt. U.S. Department of Agriculture. April 1, 2019.
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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Elizabeth Millard

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Elizabeth Millard is a Minnesota-based freelance health writer. Her work has appeared in national outlets and medical institutions including Time, Women‘s Health, Self, Runner‘s World, Prevention, and more. She is an ACE Certified Personal Trainer and a Yoga Alliance Registered Yoga Teacher, and is trained in obesity management.

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