Before we begin: If you have diabetes, healthy eating helps keep your blood sugar in your target range. Learn how you can still have great tasting food with diabetes.
This tutorial walks you through everything you need to know about diabetic diet. We explain it in plain language, step by step, so whether you are a student, a patient, or simply curious, you will come away with a solid understanding.
We cover what it is, why it matters, how it is diagnosed, and what you can do about it. Key facts are called out along the way.
What is diabetes? If you have diabetes, your blood glucose, or blood sugar, levels are too high. Glucose comes from foods you eat. The cells of your body need glucose for energy. A hormone called insulin helps glucose get into your cells.
With type 1 diabetes, your body doesn’t make insulin. With type 2 diabetes, your body doesn’t make or use insulin well. Without enough insulin, glucose builds up in your blood and causes high blood glucose levels.
Prediabetes means that your blood glucose levels are higher than normal but not high enough to be called diabetes. If you have prediabetes, you are more likely to develop type 2 diabetes.
How do the foods I eat affect my blood glucose levels? The glucose in your blood comes from certain foods called carbohydrates, or “carbs.” Foods that are high in carbs include candy and sweets, sodas, breads, tortillas, and white rice. The more carbs you eat, the higher your blood glucose level will be. Some, but not all people with diabetes, may need to count the amount of carbs eaten in drinks and meals.
Whether you have type 1 or type 2 diabetes, making the right food choices is an important way to keep your blood glucose at a level that is healthy for you. When you control your blood glucose, you lower your chance of having serious health problems from diabetes, such as vision loss and heart problems.
And if you have prediabetes or are at risk for diabetes, eating foods that keep your blood glucose levels healthy may help prevent type 2 diabetes later on.
What’s the best diet for diabetes? There isn’t a specific diet or meal plan that works for everybody. Your health care provider may have you see a registered dietician (RD) or a diabetes educator who can help design the best eating plan for you. The plan will consider:
Any medicines that you take
Your weight
Any other health conditions you have
Your lifestyle and tastes
Your goals
All eating plans for diabetes have a few things in common, including eating the right foods in the right amounts at the right times.
What foods should I eat if I have diabetes? Eating the right foods for diabetes means eating a variety of healthy foods from all the food groups:
Fruits and vegetables
Whole grains, such as whole wheat, brown rice, barley, quinoa, and oats
Proteins, such as lean meats, chicken, turkey, fish, eggs, nuts, beans, lentils, and tofu
Nonfat or low-fat dairy, such as milk, yogurt, and cheese
What foods should I limit to control my blood glucose? To keep your blood glucose under control, you may need to cut back on certain foods and drinks. This doesn’t mean that you can never enjoy them. But you should have them less often or in smaller amounts.
The foods and drinks you should limit include:
High-carb foods and drinks, such as:
Sugary foods, such as candy, cookies, cake, ice cream, sweetened cereals, and canned fruits with added sugar
Drinks with added sugars, such as juice, regular soda, and regular sports or energy drinks
White rice, tortillas, breads, and pasta - especially those made with white flour
Starchy vegetables, such as white potatoes, corn, and peas
Fried foods and other foods high in saturated and trans fats.
Foods high in sodium (salt).
Alcohol. If you do drink, you should drink moderately. This means no more than one standard drink a day if you’re a woman or two standard drinks a day if you’re a man.
What else do I need to know about diabetic diets? If you have diabetes, it’s important to eat the right amount of food every day. Your eating plan will include how much to eat, and help you choose the types of food for each meal or snack. If you take insulin, you may need to learn how to count carbs to help you know how much insulin to take.
Eating at the right times is also important. You will want to plan for regular, balanced meals to avoid blood glucose levels that are too high or too low for you. Eating about the same amount of carbs at each meal can be helpful.
Your eating plan will also teach you how to stick with your plan at home and when you eat out.
Eating healthy to control your blood glucose does take some effort. But the reward is a chance to live your healthiest life with diabetes.
NIH: National Institute of Diabetes and Digestive and Kidney Diseases
Also known as: Diabetic meal plan.
Categories: Endocrine System, Food and Nutrition, Diabetes Mellitus.
Source: National Institutes of Health — National Institute of Diabetes and Digestive and Kidney Diseases.
Key Takeaways
Understanding diabetic diet is an important part of taking charge of your health. Here is what to remember:
- Know the signs — Recognizing early symptoms can lead to earlier diagnosis and better outcomes.
- Talk to your provider — If you have concerns or a family history of this condition, bring it up at your next checkup.
- Stay informed — Medical knowledge evolves. Keep learning and asking questions.
- You are not alone — Many people deal with this condition. Support groups and educational resources can help.