Living with diabetes doesn’t mean having to give up all of your favourite foods, but it does mean being mindful of what you eat.
What is a diabetes diet?
A diabetes diet is a healthy eating plan that helps to manage blood glucose levels. For people with diabetes, maintaining blood sugar within a healthy range is crucial for preventing complications such as nerve damage, heart disease and kidney issues.
Why are carbohydrates important?
Blood glucose is created when we digest carbohydrates (carbs), and is also created in the liver. Carbs are found in a wide range of different foods, including starches and grains, fruit, milk, yoghurt, some vegetables, and table sugar.
Managing the amount and type of carbohydrates in the diet is a valuable tool that people with diabetes can use to help meet diabetes management goals.
What foods should be included in a diabetes diet?
Here are the key food groups you should include:
Vegetables: Choose non-starchy vegetables like spinach, broccoli, peppers and kale, as they are low in carbs and high in fibre.
Whole Grains: Foods such as brown rice, quinoa and oats are rich in fibre and nutrients.
Lean Proteins: Protein has little effect on blood sugar and helps to keep you full. Good choices are lean meats, eggs, tofu and fish.
Healthy Fats: Choose unsaturated heart-healthy fats from olive oil, avocados, nuts and seeds.
Which foods should be avoided or limited in a diabetes diet?
A diabetes diet will generally aim to cut back on:
- Saturated fats and trans fats. Aim to reduce high-fat proteins like red meat, hot dogs, bacon, processed snacks, hard margarine and baked goods. Limit fried foods, chips and pastries.
- Sugars and sweets found in candy, cakes, regular pop and desserts.
- Sodium. Controlling salt intake is important to reduce the risk of high blood pressure and other complications.
- Cholesterol. High-fat animal proteins and high-fat dairy products can all increase unhealthy cholesterol levels, contributing to the risk of heart disease.
How do you create a diabetes-friendly plate?
The plate method can make meal planning easy for people with diabetes and their caregivers.
It is based on a very simple plate portioning:
- Fill ½ a regular dinner plate with non-starchy vegetables. These include most vegetables except potatoes, peas, corn and winter squash.
- Fill ¼ of the plate with whole grain foods or starch foods. These include whole grain cereals, breads, rice, pasta and cooked starchy vegetables like the above.
- Fill the remaining ¼ of the plate with foods from the meat or meat alternatives group. These include poultry with the skin removed, lean beef and pork, fish and seafood, and meat alternatives such as eggs, low-fat cheese, or tofu.
How can you make meal planning easier?
Meal planning is a helpful tool for diabetes management. Some tips include:
Prepare ahead: Batch-cook healthy meals to have on hand.
Use apps or a food journal: Track your meals and blood sugar to identify what works best for you.
Watch your portions: Use measuring cups or food scales to keep portions in check.
Plan your snacks: When choosing snacks, focus on options that combine fibre, protein, and healthy fats to help keep blood sugar levels steady. Avoid high-sugar, processed snacks, and instead reach for foods like nuts, Greek yogurt, or veggie sticks with hummus for satisfying, blood-sugar-friendly choices.
To help with your meal planning, check out our recipe section featuring a wide variety of diabetes-friendly recipes.
Why is it important to meet with a dietitian?
Diabetes Canada recommends that all people with diabetes should consult with a registered dietitian when first diagnosed. A dietitian will help develop a personalized meal plan for the person you support. This will be based on three important factors:
- Understanding when to eat
- Understanding what to eat
- Understanding how much to eat
A diabetes diet doesn’t have to be restrictive. By making thoughtful food choices, you can enjoy a balanced, satisfying diet that supports stable blood sugar levels and overall health. Remember, it’s always best to consult with a healthcare provider or dietitian who can help create a plan tailored to your lifestyle and health needs.
