Healthy-Eating Basics for Diabtetes

Knowing the basics of diabetes nutrition can help you enjoy your food while keeping blood sugar under control.

By Jennifer Warner

Medically reviewed by Niya Jones, MD, MPH

There's no one-size-fits-all approach when it comes to eating healthy withtype 2 diabetes, but knowing the basics of diabetes nutrition can help you design an eating plan that fits your lifestyle and helps manage your disease.

Diabetes Healthy-Eating Basics

Getting smart about diabetes nutrition starts with understanding the role of insulin, one of the body's key hormones, says Alison Evert, MS, RD, CDE, coordinator of diabetes education programs at the Diabetes Care Center at the University of Washington Medical Center in Seattle and co-author of the American Dietetic Association's nutrition guidelines for the management of diabetes in adults, issued in November 2013.

The pancreas releases insulin to help keep blood sugar (glucose) levels under control. People with diabetes have higher than normal blood glucose levels because their bodies no longer produce or process enough insulin.

Some foods affect blood sugar more than others. Take carbohydrates, for example: The body quickly converts the carbohydrates found in foods like white sugar, bread, pasta, and rice into glucose, which can cause blood sugar levels to rise.

Even so, Evert says it’s a myth that people with type 2 diabetes can’t eat carbs. “Not all carbohydrates are bad,” she says. “But when choosing carbohydrates, pick foods that are nutrient-dense and high in fiber whenever possible — instead of processed foods with added sugar and fat.”

It's important to know what a healthful diet is composed of, she says. When it comes to healthy carbohydrates, options include fiber-rich whole grains, fruits, and vegetables that slow down the conversion of carbs to glucose, preventing spikes in blood sugar. Low-fat or non-fat dairy foods supply good carbs too, along with lean protein and other nutrients. Desserts and sweets, which contain refined and processed carbohydrates, can be eaten on a diabetes diet, but only in small portions when appropriate.

Carbohydrate Counting

Because carbohydrates are the main determinant of blood sugar levels after a meal, carbohydrate counting is a popular meal-planning technique that might work for you. This method lets you keep a running tally of how many carbs you eat each day. Your daily allotment depends on how active you are, your disease status, and any diabetes medications you're taking.

A target of 45 to 60 grams of carbohydrate per meal is generally a good place to start if your goal is to maintain your weight. If you need to lose weight, fewer carbs are recommended.

Portion Control

If you don’t like counting carbs, another diabetes meal-planning option is based on portion control. To create a healthy plate for diabetes, imagine a line that goes right down the center of your dinner plate. Then divide one of those halves in two so you have three sections on your plate.

The largest section of your plate should be filled with non-starchy vegetables, such as leafy greens, broccoli, tomatoes, and peppers. Fill one of the two small sections with healthy grains or starchy foods, like whole-grain bread, brown rice, cooked beans and peas, or potatoes. The other small section is reserved for lean protein sources, such as skinless chicken or turkey, fish, lean cuts of beef or pork, or tofu.

Practicing portion control by measuring out your foods at home in measuring cups will make it easier to eyeball appropriate portions when eating out.

Timing and Your Lifestyle

There's no one diet that’s best for all people with diabetes, Evert says. Your needs are likely unique to you. For example, people who produce their own insulin but still need diabetes medications have to be more vigilant about eating on a regular schedule throughout the day, with consistent amounts of carbohydrates to avoid potentially dangerous dips in blood sugar. Work with your doctor, a dietitian, or a certified diabetes educator to create a meal and snack schedule that fits your needs.

Along with eating a healthy, well-balanced diet, regular physical activity can help you keep diabetes under control, something Evert describes as “medicine without the pill.” Exercise can increase the body’s sensitivity to insulin. Aim for 30 minutes of moderate-intensity exercise at least five days a week.

If you want to fine-tune your healthy-eating approach or need a specialist to help you put together the best plan, work with a dietitian who specializes in diabetes or a certified diabetes educator.