Diabetes Diet Do's and Don'ts
13 Eating Tips that can Help Keep Blood Sugar in Check
When you live with diabetes, you need to be aware of how foods affect your blood sugar levels. But know that a diabetic diet plan doesn't look any different than a normal healthy diet. With a few tips and tricks, you may be surprised at how flexible and enjoyable diabetic meals can be. We've compiled some simple food rules to keep you on the right track as you plan your diabetic menu.
1. Do: Ask Your Health Care Provider About Meal Timing and Meal Planning Methods
Managing diabetes well is not a one-size-fits-all approach. Your blood sugar targets may look different than another person's, and the details of your meal plan may be unique to you, too. For example, some people with diabetes, especially those who use long-acting insulin and oral medications that lower blood sugar levels, need to eat meals and snacks at the same time each day or adjust their medications based on their meals. Skipping a meal could cause your blood sugar to plummet to dangerously low levels. However, other people with diabetes can eat on a more flexible schedule. In addition, there are several approaches to meal planning that can help control your blood sugar. The plate method is a simple visual guide that shows you how to learn portion sizes and eat balanced meals. Carbohydrate, or carb, counting is a method of calculating grams of carbohydrates consumed in meals and snacks. Carbohydrates affect blood sugar levels more than any other food because they turn into glucose in the body. Discuss meal timing and meal planning methods with your health care provider.
2. Do: Work with a Registered Dietitian
A registered dietitian is a health care professional who is an expert in nutrition. Your dietitian can craft a tailored nutrition plan that fits your individual needs and preferences, teach you healthy portion sizes and how to count carbohydrates, help you manage your weight and reach your blood sugar goals. They may even create a diabetes food chart so you know exactly what foods to eat.
3. Do: Focus on the Basics
Good foods for diabetics are the same as normal healthy foods. In general, people with diabetes don't require foods that are labeled "sugar-free" or any other special foods that are marketed to people with diabetes. Instead, just eat a variety of whole foods in moderate amounts, including vegetables, fruits, whole grains, lean sources of protein and low-fat and nonfat dairy products. Focus on limiting foods high in saturated and trans fats, added sugars and sodium (salt).
4. Don't: Consume Too Much Salt
In addition to harboring added sugars and unhealthy fats, processed foods are often loaded with sodium. It's crucial for anyone with diabetes to limit salt, as diabetes puts you at an increased risk for high blood pressure, heart attacks and stroke. The American Diabetes Association recommends keeping your daily intake of sodium below 2,300 mg. Strive to cook most meals at home and use sodium-free flavoring like herbs, spices, lemon and vinegar.
5. Don't: Shy Away from Snacking
It may come as a surprise, but munching in between meals can help manage your weight-if you select nutritious options. Instead of choosing processed snack foods that are high in unhealthy fats, added sugars and salt, opt for whole food snack items, like fruits, vegetables and nuts. The right snack at the right time can also help keep your blood sugar balanced throughout the day. A moderately portioned healthy snack can give you a satisfying mid-day pick-me-up.
6. Do: Plan Your Menu Ahead of Time
One thing you can do to make choosing healthy food and drink options a little easier is to plan your meals and snacks in advance. Consider creating your own diabetic meal plan chart each week or working with your dietitian to make one. By planning what you're going to eat each day, you can properly time your medications, ensure that you're hitting your daily carbohydrate goals, stabilize your blood glucose levels and make sure your meals consist of nutritious options.
7. Do: Eat Fish
Because having diabetes puts you at a higher risk for heart disease, it's smart to eat fish at least twice a week. In addition to being a source of lean protein, fish contain omega-3 fatty acids. These polyunsaturated fats are linked with lowering blood triglycerides and reducing heart disease risk. Favor fatty fish like salmon, trout and sardines, which pack more heart-healthy omega-3 fats than other varieties of fish.
8. Do: Choose Carbs Wisely and Be Aware of Portion Sizes
Carbohydrates are essential nutrients. However, some forms of carbohydrates are healthier than others. Pick nutritious, fiber-rich sources of carbohydrates, such as beans and legumes, fruits, vegetables, and whole grain varieties of bread, rice and pasta. Opt for these better-for-you sources of carbohydrates over refined sources, like white bread, potato chips, pastries, soda and other sweetened beverages. Even though these types of carbs are good for you, be mindful to stick with the portion size recommendations in your diabetes meal plan.
9. Do: Fill Up on Fiber
While fiber is a carbohydrate, your body doesn't actually digest it. This means that fiber doesn't affect blood sugar levels. But on a nutrition label, fiber is listed under carbohydrates. So, if you count carbs for meal planning, you can subtract the number of fiber grams from the total grams of carbohydrates in a food and use that as your carb total for dosing mealtime insulin. And that's not the only benefit: When eaten in large amounts, soluble fiber, which is found in oat bran, oatmeal, beans and some fruits and vegetables, may help lower cholesterol and improve blood sugar control. Insoluble fiber, which is found in wheat bran, whole grains and vegetables, for example, can help keep digestion on track. Look for wholesome foods that are natural sources of fiber like vegetables, fruits and whole grains, instead of processed foods that claim to be "good sources of fiber."
10. Don't: Cut Fruit and "Starchy" Vegetables From Your Diet
It's true that fruits and some vegetables are high in carbohydrates. But these whole food sources of carbohydrates are a much better choice than processed foods, so don't abandon them altogether. Rather, just be sure to count fruits or starchy vegetables as part of your carbohydrate choices. Potatoes, squash and green peas are nutritious foods that can fit into a balanced diet. The same goes for fruit. While it does contain natural sugar, it's also loaded with fiber, vitamins and minerals, which make it a smart choice. Just be sure to favor fresh fruit over dried fruit or fruit juice, which often contain added sugars.
11. Do: Drink Water
Staying hydrated is a must for everyone. And if you have diabetes, it's crucial that you hydrate with water instead of sugar-sweetened drinks, like soda, fruit punch and iced teas. These beverages are packed with calories and added sugars, and will raise blood glucose levels. Instead, choose water, seltzer, unsweetened iced tea, coffee and other unsweetened beverages.
12. Do: Talk to Your Health Care Provider About Alcohol
Having diabetes means you have to take extra caution when you drink alcohol. Alcohol blocks glucose production in the liver, and once the liver's glucose stores are used up, your body cannot make more right away. This can lead to dangerous hypoglycemia (low blood sugar) or even death. In addition, alcohol is processed by the liver, and so are some medicines. If you're taking certain medications and drink too much alcohol, it could hurt your liver. Talk to your health care provider about how alcohol affects your blood sugar. If you choose to drink, do so only in moderation, which is no more than one alcohol-containing beverage per day for women, and no more than two alcoholic drinks a day for men.
13. Do: Make Smart Choices and Watch Portion Sizes When Eating Out
Having diabetes doesn't mean you can't enjoy a restaurant meal with family or friends. You should, however, follow the same healthy eating rules you follow at home. Note that restaurants are known for having large portion sizes. Even if you order a nutritious dish, like a salad topped with grilled chicken or baked salmon with roasted vegetables and rice, keep in mind that you still have to watch portion sizes, especially if you're trying to lose weight.
Following a diabetes diet means making nutritious food choices to keep your blood sugar in check. Work with your health care team to learn what, when and how much to eat so you meet your blood sugar and weight goals.
Clinically reviewed and updated on July 22, 2021
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