Diabetic Diet: What to Eat and What to Avoid

By Beauty Adams
January 15, 2024

If you have diabetes, you may wonder what foods you can eat to keep your blood sugar levels under control. Diabetes is a condition that affects how your body uses glucose, a type of sugar that is the main source of energy for your cells. When you have diabetes, either your pancreas does not produce enough insulin, a hormone that helps glucose enter your cells, or your cells do not respond well to insulin. This causes glucose to build up in your blood, which can lead to serious health problems.

The good news is that you can manage your diabetes and prevent or delay complications by following a healthy eating plan that suits your needs, preferences, and lifestyle. A diabetic diet is not a one-size-fits-all approach, but rather a way of eating that helps you control your blood sugar, cholesterol, blood pressure, and weight. In this blog post, we will discuss some general principles and tips for a diabetic diet, as well as some foods to eat and avoid.

General Principles of a Diabetic Diet

There is no single diabetic diet that works for everyone, but there are some general principles that can guide you in making healthy food choices. These include:

Balance your carbohydrates. Carbohydrates are the main source of glucose in your diet, and they have the biggest impact on your blood sugar levels. However, not all carbohydrates are created equal. Some carbohydrates, such as refined grains, white bread, white rice, pasta, sugary drinks, and sweets, are digested quickly and cause a rapid spike in your blood sugar. These are called high glycemic index (GI) foods. Other carbohydrates, such as whole grains, fruits, vegetables, beans, lentils, and dairy products, are digested more slowly and cause a gradual rise in your blood sugar. These are called low glycemic index (GI) foods. Low GI foods are generally more nutritious and satisfying than high GI foods, and they can help you control your blood sugar and appetite. The amount of carbohydrates you need depends on your age, activity level, weight, and medication. A general recommendation is to aim for about 45 to 60 grams of carbohydrates per meal, and 15 to 30 grams per snack, but you may need more or less depending on your individual needs. You can use food labels, measuring cups, scales, or apps to count your carbohydrates, or you can use the plate method, which involves filling half of your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with a low GI carbohydrate.
Choose healthy fats. Fats are an essential part of your diet, as they provide energy, support cell growth, and help absorb some vitamins and minerals. However, not all fats are good for you. Some fats, such as saturated fats and trans fats, can raise your cholesterol levels and increase your risk of heart disease and stroke. These fats are found in animal products, such as butter, cheese, cream, fatty meats, and processed foods, such as pastries, cakes, cookies, pies, and fried foods. Other fats, such as monounsaturated fats and polyunsaturated fats, can lower your cholesterol levels and protect your heart. These fats are found in plant-based foods, such as olive oil, canola oil, nuts, seeds, avocados, and fish, such as salmon, tuna, and sardines. The American Diabetes Association (ADA) recommends limiting your intake of saturated fats to less than 10% of your total calories, and avoiding trans fats as much as possible. You can replace saturated and trans fats with monounsaturated and polyunsaturated fats, but remember that all fats are high in calories, so moderation is key.
Include lean protein. Protein is another important component of your diet, as it helps build and repair your muscles, organs, skin, hair, and nails. Protein also helps you feel full and satisfied, and can prevent muscle loss and weight gain. However, some sources of protein, such as red meat, poultry skin, and full-fat dairy products, are high in saturated fat and cholesterol, which can harm your heart. Other sources of protein, such as lean meat, poultry without skin, fish, eggs, low-fat or fat-free dairy products, soy products, beans, lentils, nuts, and seeds, are lower in fat and cholesterol, and some of them also provide fiber, vitamins, minerals, and antioxidants. The ADA recommends consuming about 15 to 20% of your total calories from protein, and choosing lean and plant-based sources as much as possible.
Eat more fiber. Fiber is a type of carbohydrate that your body cannot digest, so it does not raise your blood sugar. Fiber has many benefits for your health, such as lowering your cholesterol, improving your bowel function, reducing your appetite, and preventing constipation. Fiber is found in plant-based foods, such as fruits, vegetables, whole grains, beans, lentils, nuts, and seeds. The ADA recommends eating at least 25 to 30 grams of fiber per day, which is about twice the average intake of most Americans. To increase your fiber intake, you can choose whole fruits and vegetables over juices, switch to whole grain bread, pasta, and cereal, add beans and lentils to your soups, salads, and casseroles, and snack on nuts and seeds.
Drink plenty of water. Water is essential for your body, as it helps regulate your temperature, transport nutrients and oxygen, flush out waste and toxins, and lubricate your joints and tissues. Water also helps you control your blood sugar, as it dilutes the glucose in your blood and prevents dehydration, which can cause your blood sugar to rise. Water also helps you control your weight, as it fills you up and reduces your hunger. The ADA recommends drinking at least eight glasses of water per day, or more if you are physically active, live in a hot or dry climate, or have a fever, diarrhea, or vomiting. You can also drink other sugar-free beverages, such as unsweetened tea, coffee, or sparkling water, but avoid drinks that contain sugar, alcohol, or caffeine, as they can dehydrate you and raise your blood sugar.

Foods to Eat and Avoid on a Diabetic Diet

To help you follow the general principles of a diabetic diet, here is a list of some foods to eat and avoid, based on their carbohydrate, fat, protein, and fiber content. Remember that these are general guidelines, and you may need to adjust your portions and choices depending on your individual needs and preferences.

Foods to Eat

Non-starchy vegetables. These are vegetables that are low in carbohydrates and calories, but high in fiber, vitamins, minerals, and antioxidants. They include leafy greens, such as spinach, kale, lettuce, and cabbage, and other vegetables, such as broccoli, cauliflower, carrots, celery, cucumber, zucchini, eggplant, mushrooms, peppers, tomatoes, and onions. You can eat as many non-starchy vegetables as you want, raw or cooked, as they will fill you up and provide you with many health benefits. You can also add herbs and spices, such as garlic, ginger, basil, oregano, and turmeric, to enhance the flavor and nutrition of your dishes.
Low GI fruits. These are fruits that are low in carbohydrates and have a low glycemic index, meaning they cause a gradual rise in your blood sugar. They include berries, such as strawberries, blueberries, raspberries, and blackberries, and other fruits, such as apples, pears, oranges, grapefruits, kiwis, peaches, plums, and cherries. You can eat one to two servings of low GI fruits per day, preferably with the skin, as they will provide you with fiber, vitamins, antioxidants, and natural sweetness. You can also add some nuts, seeds, or low-fat yogurt to your fruit for extra protein and healthy fats.
Whole grains. These are grains that have not been processed or refined, and retain their bran, germ, and endosperm. They include oats, barley, quinoa, buckwheat, millet, bulgur, brown rice, and whole wheat. Whole grains are rich in fiber, protein, vitamins, minerals, and phytochemicals, and have a lower glycemic index than refined grains, such as white bread, white rice, and white flour. Whole grains can help you control your blood sugar, lower your cholesterol, and reduce your risk of heart disease, stroke, and some cancers. You can eat three to six servings of whole grains per day, depending on your carbohydrate needs. You can use whole grains to make porridge, bread, pasta, cereal, muffins, pancakes, and more.
Lean protein. These are sources of protein that are low in fat and cholesterol, and high in quality and quantity. They include lean meat, such as chicken, turkey, and lean cuts of beef and pork, fish, such as salmon, tuna, and sardines, eggs, low-fat or fat-free dairy products, such as milk, yogurt, and cheese, soy products, such as tofu, tempeh, and edamame, beans, lentils, nuts, and seeds. Lean protein can help you build and maintain your muscles, organs, skin, hair, and nails, as well as regulate your hormones, enzymes, and immune system. Lean protein can also help you feel full and satisfied, and prevent muscle loss and weight gain. You can eat two to three servings of lean protein per day, and vary your choices to get a range of nutrients and benefits.
Healthy fats. These are fats that are unsaturated, meaning they have one or more double bonds in their chemical structure. They include monounsaturated fats, such as olive oil, canola oil, avocado, and nuts, and polyunsaturated fats, such as sunflower oil, corn oil, soybean oil, and fish. Healthy fats can help you lower your cholesterol, improve your blood flow, and protect your heart. Healthy fats can also provide you with essential fatty acids, such as omega-3 and omega-6, which your body cannot make on its own. You can eat one to two servings of healthy fats per day, and replace saturated and trans fats with them as much as possible. You can use healthy fats to cook, dress, or garnish your food, but remember to use them sparingly, as they are high in calories.

Foods to Avoid

Sugary drinks. These are drinks that contain added sugar, such as soda, juice, sports drinks, energy drinks, and sweetened coffee and tea. Sugary drinks are high in carbohydrates and calories, but low in nutrition and satisfaction. They can cause a rapid spike in your blood sugar, and increase your risk of obesity, tooth decay, and diabetes complications. The ADA recommends avoiding sugary drinks as much as possible, and choosing water or other sugar-free beverages instead. If you crave something sweet, you can have a small piece of dark chocolate, or a low GI fruit with some nuts or yogurt.
Sweets and desserts. These are foods that contain added sugar, such as candy, chocolate, cookies, cakes, pies, ice cream, and pastries. Sweets and desserts are also high in carbohydrates and calories, but low in nutrition and satisfaction. They can also cause a rapid spike in your blood sugar, and increase your risk of obesity, tooth decay, and diabetes complications. The ADA recommends limiting your intake of sweets and desserts to occasional treats, and choosing smaller portions and healthier alternatives. For example, you can have a slice of whole wheat bread with peanut butter and banana, or a bowl of oatmeal with berries and nuts, instead of a donut or a muffin.
Processed foods. These are foods that have been altered from their natural state, and often contain added sugar, salt, fat, preservatives, and artificial ingredients. They include chips, crackers, pretzels, popcorn, instant noodles, canned soups, frozen meals, deli meats, hot dogs, bacon, sausage, and cheese. Processed foods are low in fiber, protein, vitamins, minerals, and antioxidants, and high in sodium, saturated fat, trans fat, and calories. They can raise your blood sugar, blood pressure, cholesterol, and weight, and increase your risk of heart disease, stroke, and some cancers. The ADA recommends avoiding or minimizing your intake of processed foods, and choosing fresh, whole, or minimally processed foods instead. For example, you can have a salad with grilled chicken and avocado, or a sandwich with whole wheat bread, turkey, and cheese, instead of a burger and fries.
Alcohol. Alcohol is a type of liquid that contains ethanol, a substance that can affect your brain, liver, and other organs. Alcohol can also affect your blood sugar, as it can interfere with your liver’s ability to produce and release glucose, and your body’s ability to use insulin. This can cause your blood sugar to drop too low (hypoglycemia) or rise too high (hyperglycemia), depending on how much and what type of alcohol you drink, and what you eat with it. Alcohol can also increase your appetite, lower your inhibitions, and impair your judgment, which can make it harder for you to follow your diabetic diet and manage your diabetes. The ADA recommends limiting your intake of alcohol to no more than one drink per day for women, and two drinks per day for men, and always drinking with food and water. You should also check your blood sugar before and after drinking, and avoid drinking if you have low blood sugar, high blood pressure, high triglycerides, or nerve damage.

FAQs about Diabetic Diet

Here are some frequently asked questions and answers about diabetic diet, based on the information from the ADA and other reputable sources.

Q: Can I eat sugar if I have diabetes?
A: Yes, you can eat sugar if you have diabetes, but you have to be careful about how much and how often you eat it. Sugar is a type of carbohydrate, and it can raise your blood sugar just like any other carbohydrate. However, sugar is also high in calories and low in nutrition, and it can contribute to weight gain, tooth decay, and diabetes complications. Therefore, you should limit your intake of sugar, and choose natural sources of sugar, such as fruits, over added sources of sugar, such as sweets and desserts. You should also count the carbohydrates from sugar as part of your total carbohydrate allowance, and balance them with other foods that contain protein, fiber, and healthy fats.
Q: What are the best foods for lowering blood sugar?
A: The best foods for lowering blood sugar are foods that are low in carbohydrates, high in fiber, protein, and healthy fats, and have a low glycemic index. These foods can help you control your blood sugar by slowing down the digestion and absorption of glucose, and increasing the uptake and utilization of glucose by your cells. Some examples of these foods are non-starchy vegetables, low GI fruits, whole grains, lean protein, and healthy fats. You should also drink plenty of water, as it can help dilute the glucose in your blood and prevent dehydration.
Q: How can I lose weight if I have diabetes?
A: Losing weight if you have diabetes can help you improve your blood sugar, blood pressure, cholesterol, and overall health. However, losing weight can also be challenging, as you have to balance your calorie intake and expenditure, and your medication and insulin needs. The best way to lose weight if you have diabetes is to follow a healthy eating plan that suits your needs, preferences, and lifestyle, and that is low in calories, carbohydrates, saturated fat, and sodium, and high in fiber, protein, and healthy fats. You should also increase your physical activity, as it can help you burn calories, lower your blood sugar, and improve your cardiovascular and muscular fitness. You should aim for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, cycling, or swimming, and two to three sessions of strength training, such as lifting weights, per week. You should also consult your doctor, dietitian, and diabetes educator before starting a weight loss program, as they can help you adjust your medication and insulin doses, and monitor your blood sugar and other health indicators.
Q: How can I prevent or delay diabetes complications?
A: Diabetes complications are serious and potentially life-threatening conditions that can affect your eyes, kidneys, nerves, heart, and blood vessels. They are caused by high blood sugar, high blood pressure, high cholesterol, and other factors that damage your organs and tissues over time. You can prevent or delay diabetes complications by keeping your blood sugar, blood pressure, and cholesterol within your target ranges, and by following a healthy lifestyle that includes a balanced diet, regular exercise, adequate sleep, stress management, and smoking cessation. You should also check your feet, eyes, teeth, and skin regularly for any signs of infection, injury, or
Q: Can I eat out if I have diabetes?
A: Yes, you can eat out if you have diabetes, but you have to be careful about what and how much you eat. Eating out can be challenging, as you may not know the ingredients, portions, or preparation methods of the food you order, and you may face temptations and peer pressure to overeat or drink. However, you can still enjoy eating out if you plan ahead, make smart choices, and practice moderation. Here are some tips for eating out if you have diabetes:
- Check the menu online before you go, and look for dishes that are low in carbohydrates, fat, sodium, and calories, and high in fiber, protein, and healthy fats. You can also use apps or websites that provide nutritional information for various restaurants and cuisines.
- Avoid dishes that are fried, breaded, creamy, cheesy, buttery, or sugary, and opt for dishes that are grilled, baked, steamed, roasted, or broiled. You can also ask for sauces, dressings, and condiments on the side, and use them sparingly.
- Control your portions by ordering a small or medium size, sharing with a friend, or taking half of your food home. You can also fill up on a salad or soup before your main course, and skip or split the dessert.
- Balance your carbohydrates by choosing a low GI carbohydrate, such as whole wheat bread, brown rice, or quinoa, and limiting your intake of high GI carbohydrates, such as white bread, white rice, or potatoes. You can also substitute non-starchy vegetables, such as salad, broccoli, or carrots, for some or all of your carbohydrate.
- Drink water or other sugar-free beverages, such as unsweetened tea, coffee, or sparkling water, and avoid drinks that contain sugar, alcohol, or caffeine, as they can dehydrate you and raise your blood sugar. If you choose to drink alcohol, limit your intake to one drink for women, and two drinks for men, and always drink with food and water.
- Check your blood sugar before and after eating out, and adjust your medication and insulin doses accordingly. You may need to take more or less insulin, depending on what and how much you eat. You should also carry some glucose tablets or hard candy with you, in case your blood sugar drops too low.

Conclusion

A diabetic diet is not a restrictive or boring diet, but rather a way of eating that helps you control your blood sugar, cholesterol, blood pressure, and weight, and prevent or delay diabetes complications. A diabetic diet is based on some general principles, such as balancing your carbohydrates, choosing healthy fats, including lean protein, eating more fiber, and drinking plenty of water. A diabetic diet also involves some foods to eat and avoid, such as non-starchy vegetables, low GI fruits, whole grains, lean protein, and healthy fats, and sugary drinks, sweets and desserts, processed foods, and alcohol. A diabetic diet can also accommodate your needs, preferences, and lifestyle, and allow you to enjoy eating out, as long as you plan ahead, make smart choices, and practice moderation. By following a diabetic diet, you can improve your health, well-being, and quality of life.