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Diabetes diet and healthy eating tips

Choosing the right foods for your diabetes diet might feel a bit overwhelming. With the help of these healthy eating tips, you can still enjoy dining with friends and family and take the stress out of meal preparation.  

Learn more about what foods to eat, what to avoid, and how to determine the portion sizes of certain foods when trying to adhere to a diet that is good for people living with diabetes.

What foods are good for a diabetes diet?

The following foods are an important part of a healthy diet for people living with diabetes, as they have near-zero net carbs and help stabilize blood sugar levels1,2:

  • Beans are packed with fiber, magnesium, and potassium.3
  • Tomatoes are an amazing, low-carb source of vitamins C, E, and iron.4
  • Dark, green vegetables deliver a powerful dose of fiber, proteins, vitamins, and minerals.
  • Salmon reduces triglycerides, blood pressure, and inflammation.5
  • Citrus fruits contain generous amounts of vitamin C and fiber.6
  • Whole grains have folate, omega-3s, magnesium, chromium, fiber, and potassium that white bread doesn’t.1
  • Sweet potatoes contain more healthy fiber, antioxidants, and vitamin A than white potatoes.
  • Raw nuts are full of healthy fats and fiber.7
  • Berries are packed with antioxidants, fiber, and vitamins.8
  • Fat-free dairy delivers vitamin D, and yogurt’s probiotic bacteria help keep the intestines healthy and boost immunity.9

Diabetes and carbs

Traditional family recipes and popular foods are often centered around carbohydrates and other ingredients that people with diabetes need to track. 

There are plenty of easy substitutions, in terms of ingredients and preparation, that can help to reduce the blood sugar impact of these dishes for people living with diabetes who are looking to follow a healthy diet.

Learn more about how carbohydrates affect diabetes in this "Diabetes and carbohydrates" article.

Dietary fats

Cutting down on trans and saturated fats is an important aspect of any healthy diet, but especially with a diet for diabetes.2 That is because these types of fats can raise blood cholesterol levels. 

People with diabetes are already at a higher risk for heart disease, heart attack, or stroke, so reducing trans and saturated fat intake can help reduce such risks.10

Tip: To start, try replacing trans fats, which include ingredients like butter or lard. Trans fats can easily be replaced by cooking with canola oil, sunflower oil, avocado oil, or olive oil.11

Saturated fats and trans fats are often found in many foods that seem healthy. Here are a few examples:

Salad dressing

All those fresh, raw vegetables are a great choice since they’re high in vitamins, minerals, and fibre. But at 60 calories and 6 grams of fat per 1 tablespoon serving, 12 full-fat dressing can diminish the benefits of eating a salad, especially since many people consume more than the recommended amount of dressing.13 

Tip: Choose dressing made with extra virgin olive oil, canola oil, or yogurt, and measure servings with a spoon.

Sandwiches

While the main sandwich ingredients might be good choices, condiments can add unnecessary fats. 

Tip: Instead of loading up on mayonnaise, use it sparingly or skip it altogether and try mustard. Avoid prepared chicken or tuna salads, as they’re often made with large amounts of full-fat mayonnaise. Create alternative sandwich recipes that use tuna or chicken packed in water and add sliced vegetables, pickle relish, or fresh herbs.

Packaged baked goods

Any kind of commercial bakery or snack item is a potential source of trans fat: pies, cakes, cookies, snack chips, and even healthy-sounding wheat crackers.14 That’s because trans fat helps keep products fresh over time. 

Tip: Check the nutrition information and look for “partially hydrogenated” or “hydrogenated” oil, which would indicate that the product has trans fat. Understanding where bad fats can be found makes it easier to avoid those foods and make healthier eating choices instead. 

Dietary fibre

One reason people love carbs is because they give a full and satisfied feeling after a meal. But there are other options that can satiate hunger without interfering with a diabetes diet. 

Choosing foods rich in fiber can give a feeling of fullness.2 And because it’s not actually broken down by the body, eating fiber can improve your blood glucose levels.3 

Tip: Great sources of fiber come from a variety of sources, including pulses (like lentils and peas), beans and legumes (like navy beans), fruits, vegetables, nuts, and whole grains.15

Helpful tips for following a diabetes diet

Eating is often a communal activity with friends and family, especially around special events, such as birthdays and holidays. For both people living with diabetes and those living without it, choosing healthy foods to prepare together can add a new layer of connection to something that’s already enjoyable.

1. Use a smaller plate

A healthy portion can look quite small on a large plate, which can make it easy to overeat.16 When preparing food to eat at home or to take to work, choose a plate or container that matches the actual size of the meal.

2. Stay consistent 

Try to eat around the same time every day. Eating three scheduled meals a day and one to two snacks keeps blood sugar levels stable.17–19 Make this easier to accomplish by planning meals in advance. 

3. Trade up

Small changes can make a big difference. For example, eating quinoa – instead of white rice or pasta – can provide more protein and fiber for the same serving size, and helps keep you fuller for  longer.20,21 

Choose whole-grain versions of your favorite foods and try to add veggies whenever possible, from a veggie omelet to replace bacon and eggs to cauliflower in mashed potatoes. Choose homemade over processed foods whenever possible.

4. Eating protein at every meal and snack

Eating protein at every meal and snack will help sustain fullness and curb sweet and snack cravings. Yogurt, nuts, a hard-boiled egg, lean meat, or beans can help manage your hunger.  

5. Know what you're eating

Use paper and pen or a mobile app to keep track of what you’re actually eating. When you have a clear understanding of your food intake, you can make the necessary changes to your nutritional habits.  

6. Portion control

Many people with diabetes learn how to count carbohydrates in order to manage their blood sugar levels.22 So even if you have been doing this for a while you can occasionally slip up and find your blood glucose levels out of balance. One of the easiest ways to miscount carbs is by underestimating portion sizes, so here are a few handy tips.

Use a food scale and measuring cups

Using a food scale and measuring cups can make portion control a lot easier. Instead of guessing that a half-cup of brown rice has " about 20 carbs or so," knowing the exact amount of carbs that are in it can make a big difference when managing carbohydrate intake. Over the course of a day, small inaccuracies can add up and throw off carb counts.22

How to approximate portion size

If there’s no food scale or measuring cups available, here are some ways to approximate portion size.23

  • 1 serving of meat should be 3 ounces/85 g, about the size of a deck of cards or the palm of a hand.
  • 1 cup is about the size of a tennis ball or an average-sized fist.
  • A half-cup or 1 to 2 ounces (about 30 g to 60 g) of grains is about the size of a tennis ball or a small, scooped handful.
  • The size of the thumb is about 1 tablespoon.
  • The tip of a pointer finger to the first joint or a postage stamp is about 1 teaspoon.

Serving size and portion size

Look at food labels to see what they consider to be a serving size. Many people eat more than the serving size on the package. Microwave popcorn is a perfect example. The bags typically say they hold three servings. But how many people only eat a third of the bag? If you eat more than the recommended serving size, make sure you know the exact amount of carbs you are eating.

Plan the plate

Imagine a line down the center of a plate.2,24 Fill one side with non-starchy vegetables like greens, beets, or tomatoes. Now, split the remaining half into two smaller halves. In one quarter, put grains or starchy foods like brown rice, quinoa, or beans. Save the last quarter for proteins such as lean turkey, salmon, or eggs.

When adopting a diabetes diet, it is important to prioritize moderation and balance your carbohydrate and fat intake. It's about making simple, everyday decisions that positively impact your blood sugar levels and overall health while still eating the foods you love.

Sources

1. American Diabetes Association. What superstar foods are good for diabetes? | ADA. ADA. Accessed November 23, 2023. https://diabetes.org/food-nutrition/food-and-blood-sugar/diabetes-super…

2. The Diabetes and Nutrition Study Group (DNSG) of the European Association for the Study of Diabetes (EASD), Aas AM, Axelsen M, et al. Evidence-based European recommendations for the dietary management of diabetes. Diabetologia. 2023;66(6):965-985. doi:10.1007/s00125-023-05894-8

3. U.S. Department of Agriculture. FoodData Central. USDA. Published 2019. Accessed February 5, 2024. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173735/nutrients

4. U.S. Department of Agriculture. FoodData Central. USDA. Published 2021. Accessed February 5, 2024. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1999634/nutrients

5. Brosolo G, Da Porto A, Marcante S, et al. Omega-3 Fatty Acids in Arterial Hypertension: Is There Any Good News? Int J Mol Sci. 2023;24(11):9520. doi:10.3390/ijms24119520

6. Lv X, Zhao S, Ning Z, et al. Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health. Chem Cent J. 2015;9(1):68. doi:10.1186/s13065-015-0145-9

7. Tan SY, Dhillon J, Mattes RD. A review of the effects of nuts on appetite, food intake, metabolism, and body weight123. Am J Clin Nutr. 2014;100:412S-422S. doi:10.3945/ajcn.113.071456

8. U.S. Department of Agriculture. FoodData Central. USDA. Published 2022. Accessed February 5, 2024. https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344766/nutrients

9. Hadjimbei E, Botsaris G, Chrysostomou S. Beneficial Effects of Yoghurts and Probiotic Fermented Milks and Their Functional Food Potential. Foods Basel Switz. 2022;11(17):2691. doi:10.3390/foods11172691

10. Li Y, Liu Y, Liu S, et al. Diabetic vascular diseases: molecular mechanisms and therapeutic strategies. Signal Transduct Target Ther. 2023;8(1):152. doi:10.1038/s41392-023-01400-z

11. Reynolds A, Hodson L, Diep Pham C, Vlietstra L, Mann J. Saturated Fat and Trans-Fat Intakes and Their Replacement with Other Macronutrients: Systematic Review and Meta-Analysis of Prospective Observational Studies.; 2023.

12. U.S. Department of Agriculture. FoodData Central. USDA. Published 2019. Accessed February 5, 2024. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/nutrients

13. Harvard Health Publishing Harvard Medical School. Is your salad dressing hurting your healthy diet? Anti Additive Clean Label Organization. Published November 17, 2020. Accessed November 30, 2023. https://www.anti-a.org/news/en/is-your-salad-dressing-hurting-your-heal…

14. European Commission. Trans fat in food - European Commission. Accessed February 5, 2024. https://food.ec.europa.eu/safety/labelling-and-nutrition/trans-fat-food…

15. Mao T, Huang F, Zhu X, Wei D, Chen L. Effects of dietary fiber on glycemic control and insulin sensitivity in patients with type 2 diabetes: A systematic review and meta-analysis. J Funct Foods. 2021;82:104500. doi:10.1016/j.jff.2021.104500

16. Van Ittersum K, Wansink B. Plate Size and Color Suggestibility: The Delboeuf Illusion’s Bias on Serving and Eating Behavior. J Consum Res. 2012;39(2):215-228. doi:10.1086/662615

17. Diabetes Meal Plan for Beginners. EatingWell. Accessed November 23, 2023. https://www.eatingwell.com/article/7886108/diabetes-meal-plan-for-begin…

18. Alkhulaifi F, Darkoh C. Meal Timing, Meal Frequency and Metabolic Syndrome. Nutrients. 2022;14(9):1719. doi:10.3390/nu14091719

19. Ahola AJ, Mutter S, Forsblom C, Harjutsalo V, Groop PH. Meal timing, meal frequency, and breakfast skipping in adult individuals with type 1 diabetes – associations with glycaemic control. Sci Rep. 2019;9(1):20063. doi:10.1038/s41598-019-56541-5

20. Diabetes management: How lifestyle, daily routine affect blood sugar. Mayo Clinic. Accessed November 23, 2023. https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabet…

21. Glycemic Index Guide. Quinoa (unprepared). Glycemic Index Guide. Accessed February 5, 2024. https://glycemic-index.net/search/quinoa/

22. Brazeau AS, Mircescu H, Desjardins K, et al. Carbohydrate counting accuracy and blood glucose variability in adults with type 1 diabetes. Diabetes Res Clin Pract. 2013;99(1):19-23. doi:10.1016/j.diabres.2012.10.024

23. Esther Ellis. Serving Size vs Portion Size: Is There a Difference? Published February 28, 2020. Accessed November 23, 2023. https://www.eatright.org/health/wellness/nutrition-panels-and-food-labe…

24. American Diabetes Association. Eating Well & Managing Diabetes | ADA. Accessed February 5, 2024. https://diabetes.org/food-nutrition/eating-healthy

This content is provided for general information only. It is not intended to amount to advice on which you should rely – you must obtain professional or specialist advice from your healthcare professional before taking, or refraining from, any action on the basis of the content. Although we make reasonable efforts to ensure that the content is up to date, Roche makes no representations, warranties or guarantees, whether expressed or implied, that the content is accurate, complete, up-to-date or that it should be relied upon. 

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