Healthy Eating With Diabetes

If you, or someone you know, has type 1, type 2 or another type of diabetes, knowing what you can and cannot eat may pose a challenge. The good news is that managing a healthy diet with diabetes doesn’t mean giving up on enjoying delicious and nutritious food.

At Banner Health, we’re here for you every step of the way. Find out why healthy eating is important and easy steps to help control your blood sugar.

Why is healthy eating important when you have diabetes?

Healthy eating is recommended for everyone, but especially if you have diabetes. This is because the foods you eat may affect your blood sugar (glucose) levels. 

The glucose in your blood comes from certain foods called carbohydrates (carbs). Your body uses that glucose for fuel to keep you going throughout the day. 

Choosing the right types and amounts of food can prevent spikes and crashes in blood sugar, helping with overall glucose control.   

Following a nutritious, balanced diet can also help with:

• Weight management: Healthy eating helps control your calorie intake and weight and reduces your risk of insulin resistance. 
• Heart health: Having diabetes increases your risk of heart disease. A balanced diet, low in saturated and trans fats and rich in whole foods, can improve your heart health.
• Energy levels: Consistent, balanced meals provide a steady supply of energy throughout the day, preventing energy slumps and fatigue.
• Health complications: Proper nutrition can help prevent or manage diabetes-related complications, like kidney disease, nerve damage and eye problems.

Should I avoid carbohydrates when I have diabetes?

All carbs affect your blood sugar, but that doesn’t mean you can’t enjoy them. The type and amount of carbs you eat are what matters.

There are two main types of carbs to know about:

• Simple carbohydrates (high glycemic index): These carbs are quickly digested and cause a fast increase in blood sugar levels. Examples include:
  • Sugary foods: Candy, pastries, cookies and other sweets
  • Sugary beverages: Soda, fruit juices and energy drinks
  • Refined grains: White bread, white rice and most breakfast cereals
• Complex carbohydrates (low glycemic index): These carbs are digested slowly and often have more fiber, gradually increasing blood sugar levels. Examples include:
  • Whole grains: Brown rice, quinoa, whole wheat bread and oats
  • Legumes: Beans, lentils and chickpeas
  • Vegetables: Non-starchy vegetables like broccoli, spinach and peppers
  • Fruits: Whole fruits, especially those with fiber like apples, berries and pears

Focus on eating complex carbs that have a slower impact on your blood sugar levels. These foods also give you essential nutrients and fiber. Limit simple carbs, as these can cause quick spikes in blood sugar.

Do I need to count or keep track of my carbs?

Carbohydrate counting is a flexible way to keep track of your meals, snacks and drinks. 

Most foods and drinks come with a nutritional information label. The label tells you how many carbs it contains. It will break down carbs into fiber and sugar, but you should focus on total carbohydrates. You can also look at this carb choices list or use a carb-counting app to find the amount of total carbs in foods and drinks.

The amount of carbs you can eat within your target range depends on your age, weight, activity level and other factors. A registered dietitian or diabetes specialist can help you create a personalized eating plan. The plan will include how much to eat to get the right amount of carbs in each meal or snack.

What else do I need to know about eating healthy?

Knowing how different foods affect your body and choosing wisely can help you live a healthy life, even with the challenges of diabetes. Here are some more things to consider when it comes to your nutrition.

Portion control: Eat smaller, balanced meals throughout the day. The plate method is a simple, visual way to make sure you get enough non-starchy vegetables and lean protein while limiting how many higher-carb foods you eat. 

Choose healthy fats: Some fats are good for us and some are not. Limit saturated fats and trans fats found in deep-fried foods, processed foods and red meat. Look for sources of healthy fats, like avocadoes, oily fish, unsalted nuts and seeds and olive oil.

Eat more whole foods: Highly processed foods and drinks are usually prepared with a lot of sodium, sugar and saturated fat. Choose whole fruits and vegetables, lean proteins and whole grains. Try to prepare most meals at home.

Include lean proteins and fiber-rich foods: Include protein sources like chicken, fish, tofu, beans and legumes. These proteins help balance blood sugar levels. Include fiber-rich foods like whole grains, vegetables and fruits. Fiber helps balance blood sugar and digestive health.

Limit sugar and sweets: The more sugar you eat and drink, the higher your blood sugar will be. Limit soda, desserts, candies, jelly and honey.

Meal timing: Try to eat at the same times throughout the day. Spread meals and snacks evenly to help regulate blood sugar levels.

Hydration: Make water your beverage of choice. It is sugar-free and calorie-free. Limit sugary drinks and sodas and be cautious with fruit juices. If you drink alcohol, you should drink moderately (one drink per day for women and two drinks for men). 

Work with a registered dietitian: Dietary needs can vary from person to person. A dietitian can help you eat better. They’ll understand your preferences, lifestyle and health goals and can create a practical plan for healthier yet satisfying eating. 

A dietitian can assist in monitoring and adjusting your meal plan over time and help keep you motivated to stay on track with your goals.

Next: Physical activity

In addition to what you eat, physical activity is also an important part of overall well-being. Explore practical tips, activities and the benefits of staying active.