Healthy eating is one of the most effective ways to manage diabetes. The foods you choose, how much you eat and when you eat can all affect your blood sugar.
Having diabetes does not mean you have to give up the foods you enjoy. Instead, focus on building balanced meals that help keep your blood sugar steady while providing the nutrients your body needs.
At Banner Health, we can help you create an eating plan that fits your health goals, culture, budget and lifestyle.
Food provides the glucose your body uses for energy. Insulin helps move glucose from your bloodstream into your cells.
With diabetes, your body cannot use glucose as effectively. Choosing nutritious foods and balanced meals can help keep your blood sugar within your target range.
Healthy eating can also help:
Healthy eating works best when combined with physical activity, medication and regular medical care.
Yes. Carbohydrates are an important source of energy and do not need to be eliminated from your diet.
Because carbohydrates have the greatest effect on blood sugar, it is helpful to pay attention to the type, amount and timing of the carbohydrates you eat.
Higher-fiber carbohydrate choices often cause a slower rise in blood sugar than highly processed foods.
Choose carbohydrates such as:
Limit foods and drinks with large amounts of added sugar or refined carbohydrates, including:
You do not have to avoid your favorite foods completely. Learning how they fit into your overall eating plan is often more helpful than trying to eliminate them.
The Diabetes Plate Method is a simple way to build balanced meals without counting every calorie or carbohydrate.
Fill your plate with:
Water is usually the best beverage choice. You may also choose unsweetened tea, coffee or other drinks without added sugar.
Carbohydrate counting can help some people manage diabetes, especially those who use insulin or need more precise blood sugar management.
Nutrition Facts labels list the total grams of carbohydrate in each serving. The total carbohydrate amount is generally the most useful number when planning meals.
Not everyone needs to count carbohydrates. Some people manage diabetes successfully using portion control, the Diabetes Plate Method or another meal-planning approach.
Your provider or registered dietitian can help you decide which method is best for you.
Aim to include a variety of nutrient-rich foods throughout the week.
Good choices include:
Eating a variety of foods helps you get important vitamins, minerals and fiber.
No food is completely off limits, but some foods can make blood sugar management more difficult when eaten often or in large amounts.
Try to limit:
Making small substitutions over time is often easier than making major changes all at once.
Eating meals at regular times may help some people manage blood sugar more effectively.
Skipping meals can increase the risk of low blood sugar for people taking insulin or certain diabetes medications. Eating large meals after long periods without food can also cause blood sugar to rise quickly.
Your ideal meal schedule depends on your medications, activity level and daily routine.
Alcohol can affect blood sugar differently depending on the amount you drink, whether you have eaten and the medications you take.
If you choose to drink alcohol, talk with your health care provider about how it may affect your diabetes treatment. Some people should avoid alcohol altogether.
Never skip meals or diabetes medication because you plan to drink alcohol.
Water is the best choice for staying hydrated. Drinking enough fluids helps support your body's normal functions and can help replace fluids lost through frequent urination when blood sugar is high.
Limit sugar-sweetened beverages whenever possible. Whole fruit is generally a better choice than fruit juice because it contains fiber.
Many people benefit from meeting with a registered dietitian or diabetes care and education specialist.
They can help you:
Your meal plan should be personalized. There is no single diabetes diet that is right for everyone.
Healthy eating works together with physical activity, blood sugar monitoring, medication and regular checkups to help you manage diabetes and lower your risk of complications.
Making one small change at a time can lead to lasting improvements in your health.
Next: Learn how physical activity can help improve blood sugar, heart health and overall well-being.
Sign in to Patient Account
