Why nutrition matters
Having diabetes can increase the risk of heart disease and stroke. The foods you eat can affect your blood glucose, blood pressure, cholesterol, triglycerides, and body weight.
The goal is not to completely avoid carbohydrates or follow a highly restrictive diet. Instead, focus on balanced meals, high-fiber foods, healthy fats, appropriate portions, and fewer highly processed foods and added sugars.
Build a balanced plate
A simple way to plan meals is the My Plate Method:
- ½ of your plate: Non-starchy vegetables
like spinach, cucumber, tomatoes, cauliflower, cabbage, broccoli, okra, eggplant, peppers, green beans - ¼ of your plate: Protein
like fish, chicken, eggs, beans, lentils, tofu, or lean meat - ¼ of your plate: High-fiber carbohydrate
like whole-grain roti, brown rice, oats, barley, beans, lentils, or a small portion of potatoes - Add a small portion of healthy fat when appropriate, such as nuts, seeds, avocado, or olive oil.
Choose carbohydrates wisely
Carbohydrates raise blood glucose, but you do not necessarily need to eliminate them. Choose carbohydrates that provide more fiber and nutrients:
- Whole-grain wheat or bread
- Oats and barley
- Brown or other minimally processed rice
- Beans and lentils
- Whole fruit
- Vegetables
Limit more often
- Sugary drinks and juices
- Sweets, desserts, and candies
- Refined breads and bakery products
- Large portions of white rice
- Sweetened breakfast cereals
A helpful tip
When eating carbohydrates, combine them with protein, vegetables, and/or healthy fats. This can help make meals more satisfying and may reduce rapid rises in blood glucose.
Fruit is okay
You usually do not need to avoid fruit because you have diabetes.
Prefer whole fruit rather than juice because whole fruit provides fiber and is generally more filling.
Good choices include:
- Apples
- Oranges
- Guava
- Berries
- Pears
- Peaches
- Plums
- Papaya
- Date plum
- Grapefruit
Pay attention to portions, especially with dried fruit and very large servings of fruit.
Choose heart-healthy fats
Replace saturated and trans fats with unsaturated fats when possible
Choose more often
- Fish, particularly oily fish
- Nuts and seeds
- Olive or other unsaturated vegetable oils
- Avocado
Limit
- Butter in large amounts
- Fatty and processed meats
- Fried foods
- Commercial baked goods
- Foods containing partially hydrogenated oils