Simple Ways to Build a Diabetes-Friendly Diet
Why is it so hard to know what to eat?
- Conflicting advice
- One-size-fits-all recommendations
- Non-scientific sources of information
- Commercial influences
- Over-emphasis on restriction instead of balance
Add instead of subtract
Focus on adding nutrient-dense foods instead of taking away other foods. Consume more of these:
- Lean proteins
- High-fiber carbohydrates
- Healthy fats
- Non-starchy vegetables
Lean proteins
Chicken, turkey, lean beef
Seafood
Eggs
Cottage cheese or ricotta cheese
Natural cheeses
Greek yogurt
Cow’s milk or soy milk (higher in carbs)
Edamame
Beans and lentils (higher in carbs)
Tofu, tempeh, seitan
High-fiber carbohydrates
Whole grain breads, tortillas, crackers, cereals (whole grain first ingredient)
Whole wheat or bean-based pastas
Brown rice, wild rice, quinoa, bulgar, barley, farro
Starchy vegetables (potatoes, corn, green peas, parsnips, winter squashes)
Oats
Popcorn
Fruit (fresh, frozen, canned in 100% juice)
Healthy fats
Avocado
Olives
Nuts (peanuts, cashews, almonds, walnuts, pecans, pistachios)
Seeds (pumpkin, sunflower, sesame, flax, chia, hemp)
Olive and avocado oils
Nut or seed butters
Non-starchy vegetables
Any vegetable not listed as a starchy vegetable
Leafy greens
Broccoli
Cauliflower
Carrots
Green beans
Tomatoes
Peppers
Onions
When it comes to carbs, quality and quantity matter
High-fiber carbohydrates can:
- create a gentler, slower rise in blood sugar
- improve insulin sensitivity over time
- increase feelings of fullness
Focus on being carb-conscious instead of low-carb:
- Spread your carbs out evenly through the day
- Aim for 30-45g per meal and 10-15g per snack
- Combine high-carb foods with lower-carb foods to minimize blood sugar spikes
Aim for consistent meal timing
In general, consistent eating times (every 4-5 hours) support stable blood sugar levels.
Skipping meals can cause blood sugar swings - both highs and lows.
Skipping meals can also lead to poor food choices and overeating.
A structured fasting pattern may be beneficial for some, but must be carefully planned.
Shop smart
- Look at the serving size - it may be bigger or smaller than you expect.
- Look at total carbohydrates, which is the most important number for blood sugar management.
- Choose foods with more fiber and less added sugar. Just because a food is low-carb or has no added sugars doesn't make it nutrient-dense.
- Because diabetes raises your risk for heart disease, keep an eye on sodium and saturated fat.
Limit added sweeteners
Minimize all types of added sweeteners, including lower calorie options such as stevia, monk fruit,
sucralose, aspartame, acesulfame potassium, allulose and sugar alcohols. There are many unknowns about the health effects of these alternative sweeteners.
Read ingredient lists to spot sweeteners - they are in many foods and beverages you might not expect.
Aim to limit overall sweetness exposure to reduce your overall preference for sweetness.
Allow for "play foods"
- Makes eating more enjoyable, which supports long-term adherence to your overall dietary pattern.
- Prevents feelings of deprivation, which can lead to overindulgence.
- Reduces anxiety and guilt around food.
- Allows for flexibility in social situations.
