Metformin and Food: What to Eat and What to Skip
Metformin is one of the most common medicines for type 2 diabetes. It is used by more than 150 million people around the world. (13)
Metformin helps lower your blood sugar. But the food you eat still matters a lot. The right foods help metformin do its job. The wrong foods can work against it. This guide shows you which foods to enjoy, which to limit, and how to plan your meals.
Key Takeaways:
- Metformin helps support blood sugar regulation. (13)
- Limit sugary foods, refined carbs, salty processed foods, saturated fat, and alcohol to support healthy blood sugar levels. (11)(12)
- Eat regular meals, do not skip meals, and take metformin with food if your provider directs. (5)
- Metformin may lower vitamin B12 over time, so ask your provider about checking your levels. (6)
- Work with your provider or a dietitian to build a meal plan that fits you.
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How metformin works
Doctors prescribe metformin to help manage type 2 diabetes. It mainly works by lowering the amount of sugar your liver makes. It also helps your body respond better to insulin, the hormone that controls blood sugar. (12) Researchers have also studied whether metformin may support heart health, so ask your doctor about its possible benefits for you. (22)
Food and exercise help metformin work its best. Metformin can also react with some other medicines. Talk with your doctor before you start it, and tell them about anything else you take.
Foods to limit
Some foods make it harder to keep your blood sugar steady. Try to cut back on the foods below. You do not need to give them up forever. The goal is balance, not a perfect diet.
Refined carbs: These include white bread, white rice, regular pasta, and baked goods. They raise blood sugar fast. Choose whole grains instead.
Sugary foods and drinks: Candy, cake, ice cream, soda, sweet tea, and fruit juice all add a lot of sugar. Check the "added sugar" line on the nutrition facts label to see how much is in a food. (24)
Salty, processed foods: Metformin helps your body remove some sodium. (9) Even so, too much salt is hard on your heart. Processed meats like bacon and deli meat are high in salt. They have also been linked to a higher risk of some cancers. (25)
Saturated fat: Limit fatty meats, fried foods, and full-fat dairy. Pick lean and plant-based options more often.
Alcohol: Metformin on its own rarely causes low blood sugar. But drinking alcohol can raise that risk. It can also raise the risk of a very rare but serious problem called lactic acidosis, which is a buildup of acid in the blood. This risk is higher with heavy drinking or if you have other health problems. Ask your doctor what amount of alcohol, if any, is safe for you. (12)
Too much fiber at once: Fiber is good for you. But eating a large amount all at once may affect how your body takes in metformin. (14) Spread fiber through the day. Most adults need about 25 grams of fiber a day for women and 38 grams for men. (10)
Foods that work with metformin
These foods help keep your blood sugar steady. Build most of your meals around them.
Low glycemic index foods: The glycemic index, or GI, shows how fast a food raises blood sugar. Low-GI foods raise it slowly. (11) These include non-starchy vegetables, most fresh fruit, plain yogurt, nuts, seeds, and beans. Keep in mind that the GI is a helpful guide, not a perfect rule. (16)
Protein: Protein helps you feel full and helps control blood sugar. (16)(17) Good protein foods include fish, eggs, chicken, tofu, nuts, and seeds. (2)
Healthy fats: Fat slows down digestion, which helps keep blood sugar steady. Choose olive oil, avocado, nuts, and fatty fish like salmon. (4)(18)
Non-starchy vegetables: Non-starchy vegetables are high in fiber and low in carbs. They include leafy greens, broccoli, cauliflower, peppers, cucumbers, and tomatoes. (1)
Whole grains and beans: Whole grains like quinoa, brown rice, and oats are fine in smaller amounts. Beans and other legumes are also a smart choice because they are low-GI. (7)
When to eat and how to plan
Meal timing matters with metformin. Eat regular meals and try not to skip them. Take your medicine with food if your provider directs. (5) This helps lower stomach upset.
A simple way to plan is the plate method. Fill half your plate with non-starchy vegetables. Fill one quarter with protein. Fill the last quarter with a high-fiber carb. This makes balanced meals easy to build. (23)
Your provider or a dietitian can set a carb goal that fits you. (3) This is general information only, and the right amount is different for everyone.
Two things to watch
Vitamin B12: Over time, metformin can lower your vitamin B12 level. Low B12 can cause symptoms like tiredness, depression, and nerve problems. Ask your provider about checking your B12 now and then. (6)
Side effects: Metformin can cause nausea, gas, or loose stools, mostly at first. Eating simple foods, drinking enough water, and changing your fiber slowly can help. Tell your doctor if side effects do not go away.
Frequently Asked Questions (FAQs)
Can I drink coffee while taking metformin?
Yes, most people can. Some studies suggest coffee may help with blood sugar control in people on metformin. (20) Watch out for added sugar and cream. Check with your provider if you are unsure.
Do I have to eat low-carb?
No. You do not need a very low-carb diet. The key is balance, with healthy carbs, protein, and fat at each meal. (15) A dietitian can help you find the right amount for you.
Are there fruits I should avoid?
You do not have to avoid fruit. Most fruit is low or moderate GI and fits in a healthy plan. (11) A few fruits, like ripe bananas and raisins, raise blood sugar faster. Enjoy those in smaller amounts.
Can I follow a keto diet on metformin?
Talk to your provider first. Although it is rare, combining a very low-carb keto diet with metformin might raise the risk of metabolic acidosis, a buildup of acid in the blood. (19) Your provider can watch for warning signs.
Is metformin only for people with diabetes?
No. Doctors sometimes use metformin for other reasons, such as insulin resistance. (21) With healthy habits and medical care, some people improve their blood sugar so much that their provider may call it remission. (8) Always work with your provider to manage your diabetes safely.
The bottom line
Metformin may help lower your blood sugar, but your food choices can help it work even better. Fill most of your plate with non-starchy vegetables, protein, healthy fats, and high-fiber carbs. Go easy on sugar, refined carbs, salty processed foods, and alcohol. Eat regular meals and take your medicine with food if your provider directs. Small, steady changes add up over time. Your provider or dietitian can build a plan that fits your life, so you never have to figure it out alone.
Health is a journey. Find your guide.
Fullscript Connect helps you find a healthcare provider that partners with you — from where you are now to where you want to be. Easily explore profiles and pricing, find the right fit, and book today.