Simple Eating Tips for Diabetes Management: Stay Mindful and Healthy

There’s plenty of confusing and conflicting information out there when it comes to good nutrition, particularly when you have diabetes. And while everyone’s nutrition needs are slightly different, there are some basics that almost everyone will benefit from.

Vegetables: Aim to fill half your plate at meals with a variety of different types and colors

Vegetables have a wide range of health benefits, yet most adults don’t eat enough of them. Studies have shown that eating more vegetables, particularly the green leafy variety, is linked to a lower chance of developing type 2 diabetes and may reduce the risk of complications in those who have diabetes. Vegetables are high in fiber, vitamins, minerals and antioxidants, and the non-starchy variety are low in calories and carbohydrate so will have little impact on blood glucose levels or weight. Whether raw or cooked, fresh or frozen, incorporate a variety of different vegetables into your meals each day.

Fruit: aim for 2–3 servings per day

While fruit contains natural sugars, this doesn’t mean it’s off the menu when you have diabetes. In fact, eating more whole fruit has been associated with a reduced risk of developing type 2 diabetes, and in people with type 2 diabetes, restricting fruit has been found to have no impact on weight or A1C levels (a measure of average blood glucose levels over the past 2–3 months). The sugars in fruit come along with dietary fiber, vitamins and minerals, and most fruits have a low to moderate glycemic index (GI), meaning they don’t raise blood glucose levels as quickly. Fruit makes the perfect sweet snack or dessert. But stick to whole fruits rather than fruit juice, where the fiber is removed and it becomes easy to over-consume.

Minimally processed whole grains: choose these over refined grains

Many studies have shown that eating high-fiber whole grains is linked to a lower risk of type 2 diabetes and heart disease. They can also help with weight management. The key is choosing minimally processed whole grains, which provide dietary fiber and important nutrients and have a lower GI, so they won’t raise blood glucose levels as quickly as more refined grains. Good choices include old-fashioned or steel-cut oats, pearl barley, quinoa, freekeh, cracked wheat (bulgur), dense whole grain breads and lower GI varieties of brown rice.

Nuts: include a handful each day

Nuts are a rich source of healthy fats, dietary fiber, plant sterols, antioxidants, vitamins and minerals, and it’s the combination of these nutrients that’s likely to be responsible for their health benefits. Research has linked regular nut consumption with a lower risk of type 2 diabetes, better blood glucose levels and blood fats, lower heart disease risk and help with weight management. Choose them as a healthy snack, sprinkle on your breakfast cereal or add to meals such as salads and stir-fries.

Legumes: include them in your meals regularly

Legumes (or pulses) include dried or canned beans, chickpeas and lentils. They are high in fiber and a great source of plant protein and low GI carbs. Studies have found that people with higher intakes of legumes are less likely to develop type 2 diabetes. Research has also found that eating legumes regularly can improve blood glucose levels and blood fats in people with diabetes and may help with weight management. A versatile food, you can add them to salads, soups, stir-fries, curries and casseroles. They can also be made into dips or roasted as a healthy snack. Legumes can cause gas and bloating in some people, particularly if they are a new addition to your diet. You can reduce this by starting small and building up your intake gradually. Rinsing and draining the canned variety and soaking and rinsing dried legumes before cooking can also help.

Plant protein: try going meat-free a few times per week

Higher intakes of animal protein, particularly red and processed meats, have been associated with an increased risk of type 2 diabetes and gestational diabetes, while plant protein has not. Replacing some animal protein with plant protein (such as legumes and soy foods like tofu) has been shown in studies to improve A1C and fasting glucose and insulin levels. This doesn’t mean you need to switch to a totally vegetarian diet, but try including a few meat-free meals per week or replacing half of the meat or chicken in your meals with plant protein, such as lentils in bolognese, chickpeas in a stir-fry or black beans in Mexican wraps and tacos.

The good news is that eating in this way can not only help with diabetes management, but also provide other health benefits, including a lower risk of heart disease and some types of cancer.

So, what does this look like in practice?

Breakfast: Oatmeal made with steel-cut oats, stewed apple and cinnamon OR whole grain toast with a poached egg, tomato, spinach and mushrooms
Morning snack: A piece of fresh fruit
Lunch: Lentil and vegetable soup with a slice of whole grain sourdough OR whole grain wrap with falafel, hummus and salad
Afternoon snack: A handful of nuts OR hummus with carrot sticks
Dinner: Tofu, vegetable and cashew stir-fry with lower GI brown rice OR grilled salmon with homemade sweet potato fries and salad
Dessert: Plain yogurt with berries and a sprinkle of chopped almonds

Interested in how exercise impacts diabetes management? Check out these popular articles on our blog:

- How to Safely Exercise with Diabetes
- The Best Workouts for Blood Sugar Levels
- Managing Blood Sugar Levels During and After Exercise

General information, not medical advice. Always talk to your diabetes care team about your care.