One of the biggest questions for anyone with diabetes is: what can I eat? The real, honest answer: anything!

That’s right. Technically, people with diabetes can eat anything that people without diabetes can eat. But, and this is a very important but, you must be aware of how it will impact your blood glucose levels and take that into account. For example, you may find it difficult to eat a large amount of carbohydrate and get consistently good results. By checking your blood sugar levels strategically, you can learn which foods and portion sizes you can safely enjoy.

It’s always a good idea to work together with a healthcare team to determine what’s right for you. This may include an endocrinologist or a primary care doctor that specializes in diabetes. You can also ask for a referral to a dietitian who can assist you in understanding the diet that is most appropriate for your unique situation. While this website provides research-backed information on how to manage your diet, it is not a substitute for the advice and support of a healthcare team.

What Is a Diabetes Diet?

A diabetes diet is any diet that helps you manage your blood glucose levels effectively. This may vary depending upon whether you have pre-diabetes, type 2 diabetes, or type 1 diabetes. It may also depend on whether you have health conditions that require you to limit protein, salt, or other nutrients. In addition, you have the same considerations that someone without diabetes has: eating a lot of trans fats or processed food isn’t as healthy as eating other types of fat and unprocessed foods. Eating unprocessed foods can also help to increase insulin sensitivity.

You may receive a recommendation to eat a certain amount of carbohydrates per meal. You can check whether the plan is working for you by checking your blood sugar level, eating a meal with that many carbohydrates, and checking again one to two hours later. If you are consistently in your target range, then these recommendations are working. If you are not, it’s important to get a better plan. This may mean taking more medication, changing the timing of your insulin injection, increasing exercise, or lowering your carbohydrate intake.

The American Diabetes Association (ADA) noted in their updated Standards of Care (2018) that “there is no universal ideal macronutrient distribution and that eating plans should be individualized.”

Evidence suggests that there is not an ideal percentage of calories from carbohydrate, protein, and fat for all people with diabetes. Therefore, macronutrient distribution should be based on an individualized assessment of current eating patterns, preferences, and metabolic goals. Consider personal preferences (e.g., tradition, culture, religion, health beliefs and goals, economics) as well as metabolic goals when working with individuals to determine the best eating pattern for them. It is important that each member of the health care team be knowledgeable about nutrition therapy principles for people with all types of diabetes and be supportive of their implementation. Emphasis should be on healthful eating patterns containing nutrient-dense foods with less focus on specific nutrients. A variety of eating patterns are acceptable for the management of diabetes.

Thus, there are various ways to create a healthier diet which will also support the management of your diabetes.

If you’d like to lower your blood sugar levels, there are several things to try when it comes to your diet:

Consume nutrient-rich foods: Focus on food sources that are more nutrient-rich and have a lower glycemic index and load. These should have less of an impact on your blood sugar level than foods with a high glycemic index and load. A helpful reminder when shopping for food is to focus on whole foods versus the ones that come in boxes and contain many ingredients.

Focus on food sources that are more nutrient-rich and have a lower glycemic index and load. These should have less of an impact on your blood sugar level than foods with a high glycemic index and load. A helpful reminder when shopping for food is to focus on whole foods versus the ones that come in boxes and contain many ingredients. Eat fewer carbohydrates : The variation in the carbohydrate content in fruit and starchy vegetables, an allowable error margin of up to 20% on food labels, and variability in insulin absorption and activity (especially in large amounts) altogether can make high-carbohydrate meals very tricky, especially for patients who use insulin. Minimizing the carbohydrate content of meals reduces the potential for large errors in calculating carbohydrate count and appropriate medication doses and can help you stay in range. Consuming more unprocessed, nutrient-dense foods that are high in healthy fats, protein, and fiber can help you get all the necessary nutrients and feel satiated.

: The variation in the carbohydrate content in fruit and starchy vegetables, an allowable error margin of up to 20% on food labels, and variability in insulin absorption and activity (especially in large amounts) altogether can make high-carbohydrate meals very tricky, especially for patients who use insulin. Minimizing the carbohydrate content of meals reduces the potential for large errors in calculating carbohydrate count and appropriate medication doses and can help you stay in range. Consuming more unprocessed, nutrient-dense foods that are high in healthy fats, protein, and fiber can help you get all the necessary nutrients and feel satiated. Source carbohydrates carefully: When it comes to carbohydrates, it’s not just the quantity, but also the quality! It is important to focus on carbohydrate sources that are nutrient dense and high in fiber, such as a variety of non-starchy vegetables. Such sources will provide you with the necessary nutrients and are also conducive to optimizing blood glucose levels.

When it comes to carbohydrates, it’s not just the quantity, but also the quality! It is important to focus on carbohydrate sources that are nutrient dense and high in fiber, such as a variety of non-starchy vegetables. Such sources will provide you with the necessary nutrients and are also conducive to optimizing blood glucose levels. Consider the protein content of your meal : Protein is vital for survival and can also affect your blood glucose management. If you take insulin, you may need to compensate for the protein in your meals. Also, eating protein alongside carbohydrate can slow down the rise of your post-meal blood glucose levels.

: Protein is vital for survival and can also affect your blood glucose management. If you take insulin, you may need to compensate for the protein in your meals. Also, eating protein alongside carbohydrate can slow down the rise of your post-meal blood glucose levels. Be mindful of fat: Eating healthy fats is not only vital for cellular and physiological function but can also help increase satiety. However, not all fat is created equal, so take care to consume quality sources. Also, obtaining a high proportion of your calories from fat may cause insulin resistance in some (but not all!) individuals.

Eating healthy fats is not only vital for cellular and physiological function but can also help increase satiety. However, not all fat is created equal, so take care to consume quality sources. Also, obtaining a high proportion of your calories from fat may cause insulin resistance in some (but not all!) individuals. Journal to track the effect of foods: Keep a journal or diary of what you eat, any symptoms you experience when eating this food, and how it affects your blood sugar levels. This will help you find foods that are conducive to optimal diabetes management as well as identify those that make it more difficult.

Keep a journal or diary of what you eat, any symptoms you experience when eating this food, and how it affects your blood sugar levels. This will help you find foods that are conducive to optimal diabetes management as well as identify those that make it more difficult. Do not be afraid to try something new: If you find that what you are doing is not working, it is important to make a change. It is always a good idea to consult with your health care provider or ask them to direct you to an expert. The important thing is that your diet is nutritionally replete and that any medications are appropriately adjusted.

Below are some articles about managing diabetes. We encourage you to join our community and read up on how others are managing diabetes and ask questions. While there is no simple, one-size-fits-all dietary recommendation, utilizing your brain, your meter, and your health care team, you can figure out an approach that’s effective and sustainable.

Want to eat fewer carbohydrates? We recommend reading How to Start a Low-Carb Diet next.

Understanding Carbohydrates

Diets & Meals

Gluten-Free

Emotions Around Food

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