What you choose to eat, how much you eat, and when you eat are all important in keeping your blood glucose level in the range that your health care team recommends. Becoming more active and making changes in what you eat and drink can seem challenging at first.
You may find it easier to start with small changes and get help from your family, friends, and health care team. You may worry that having diabetes means going without foods you enjoy. The good news is that you can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often.
Your health care team will help create a diabetes meal plan for you that meets your needs and likes. The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines.
Learn more about the food groups at the U. Drink water instead of sweetened beverages. Consider using a sugar substitute in your coffee or tea. If you use insulin or diabetes medicines that increase the amount of insulin your body makes, alcohol can make your blood glucose level drop too low. Some people with diabetes need to eat at about the same time each day. Others can be more flexible with the timing of their meals.
Depending on your diabetes medicines or type of insulin, you may need to eat the same amount of carbohydrates at the same time each day. If you use certain diabetes medicines or insulin and you skip or delay a meal, your blood glucose level can drop too low. Ask your health care team when you should eat and whether you should eat before and after physical activity. Eating the right amount of food will also help you manage your blood glucose level and your weight.
Your health care team can help you figure out how much food and how many calories you should eat each day. If you are overweight or have obesity , work with your health care team to create a weight-loss plan. The Body Weight Planner can help you tailor your calorie and physical activity plans to reach and maintain your goal weight. To lose weight, you need to eat fewer calories and replace less healthy foods with foods lower in calories, fat, and sugar.
If you have diabetes, are overweight or obese, and are planning to have a baby, you should try to lose any excess weight before you become pregnant. Learn more about planning for pregnancy if you have diabetes.
Two common ways to help you plan how much to eat if you have diabetes are the plate method and carbohydrate counting, also called carb counting. The plate method helps you control your portion sizes.
The plate method shows the amount of each food group you should eat. This method works best for lunch and dinner. Use a 9-inch plate. Put nonstarchy vegetables on half of the plate; a meat or other protein on one-fourth of the plate; and a grain or other starch on the last one-fourth. Starches include starchy vegetables such as corn and peas.
You also may eat a small bowl of fruit or a piece of fruit, and drink a small glass of milk as included in your meal plan. Carbohydrate counting involves keeping track of the amount of carbohydrates you eat and drink each day. Because carbohydrates turn into glucose in your body, they affect your blood glucose level more than other foods do. Carb counting can help you manage your blood glucose level. If you take insulin , counting carbohydrates can help you know how much insulin to take.
It all looked simple — but to act on it and manage this new way of eating was difficult. I knew I had to do it. There is no such thing as a special diet exclusively for people with type 2 diabetes. No two people with diabetes are the same.
In the past, people with type 2 diabetes were sent away after their diagnosis with a list of foods they weren't allowed to eat, or often told to cut out sugar. But our advice is to make healthier choices more often, and only have treats occasionally and in small portions. Because we know that making healthier food choices is important to manage your diabetes and to reduce your risk of diabetes complications, like heart problems and strokes , and other health conditions including certain types of cancers.
This will be different for everyone, depending on what you eat now and the goals you want to achieve. Here are some examples of goals — think about yours and write them down if that helps:. We know diet and food can feel overwhelming when you're diagnosed with diabetes. That's why we've created Eating well with diabetes , a simple, printed information guide to help you with cooking, shopping, making healthy swaps and more. Order a free copy. A long-term study involving health data from more than , participants found that a daily serving of yogurt was linked to an 18 percent lower risk of developing type 2 diabetes Studies show yogurt and other dairy foods may lead to weight loss and improved body composition in people with type 2 diabetes The high levels of calcium, protein, and a special type of fat called conjugated linoleic acid CLA found in yogurt may help keep you full for longer.
Yogurt may promote healthy blood sugar levels, reduce risk factors for heart disease, and help with weight management. Research on a variety of different nuts has shown that regular consumption may reduce inflammation and lower blood sugar, HbA1c a marker for long-term blood sugar management , and LDL bad cholesterol levels. A study involving more than 16, participants with type 2 diabetes found that eating tree nuts — such as walnuts, almonds, hazelnuts, and pistachios — lowered their risk of heart disease and death A study with people with type 2 diabetes found that eating walnut oil daily improved blood glucose levels This finding is important because people with type 2 diabetes often have elevated levels of insulin, which are linked to obesity.
Nuts are a healthy addition to a balanced diet. Broccoli is one of the most nutritious vegetables around. A half cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium One study found that consuming broccoli sprouts led to a reduction in blood glucose in people with diabetes This reduction in blood glucose levels is likely due to sulforaphane , a chemical in cruciferous vegetables like broccoli and sprouts.
Broccoli is a low calorie, low carb food with high nutrient value. Extra-virgin olive oil contains oleic acid, a type of monounsaturated fat that may improve glycemic management, reduce fasting and post-meal triglyceride levels, and has antioxidant properties. This is important because people with diabetes tend to have trouble managing blood sugar levels and have high triglyceride levels.
In a large analysis of 32 studies looking at different types of fat , olive oil was the only one shown to reduce heart disease risk Polyphenols reduce inflammation, protect the cells lining your blood vessels, keep oxidation from damaging your LDL bad cholesterol, and decrease blood pressure.
Extra-virgin olive oil is unrefined, so it retains antioxidants and other properties that make it so healthy. Be sure to choose extra-virgin olive oil from a reputable source, since many olive oils are mixed with cheaper oils like corn and soy. Extra-virgin olive oil contains healthy oleic acid. It has benefits for blood pressure and heart health. Also known as common flax or linseeds, flaxseeds have a high content of heart-healthy omega-3 fats, fiber, and other unique plant compounds.
A portion of their insoluble fiber is made up of lignans, which may help decrease heart disease risk and improve blood sugar management. A review analyzing 25 randomized clinical trials found a significant association between whole flaxseed supplementation and a reduction in blood glucose A study involving participants with prediabetes found that a daily intake of flaxseed powder lowered blood pressure — but it did not improve glycemic management or insulin resistance Plus, flaxseeds are very high in viscous fiber, which improves gut health , insulin sensitivity, and feelings of fullness.
Flaxseeds may help reduce inflammation, lower heart disease risk, decrease blood sugar levels, and improve insulin sensitivity. Apple cider vinegar and plain vinegar have many health benefits. The resulting product contains less than 1 gram of carbs per tablespoon. According to a meta-analysis of six studies, including people with type 2 diabetes, vinegar has beneficial effects on fasting blood sugar levels and HbA1c Apple cider vinegar may have many other healthful properties, including antimicrobial and antioxidant effects.
But more studies are needed to confirm its health benefits. To incorporate apple cider vinegar into your diet, begin with 4 teaspoons mixed in a glass of water each day before each meal. Note that you may want to put 1 teaspoon per glass of water so that the taste is not as strong. It contains important omega-3 fatty acids called eicosapentaenoic acid and docosahexaenoic acid.
People need certain amounts of healthy fats to keep their body functioning and to promote heart and brain health. The ADA reports that a diet high in polyunsaturated and monounsaturated fats can improve blood sugar control and blood lipids in people with diabetes. People can eat seaweed, such as kelp and spirulina, as plant-based alternative sources of these fatty acids.
Instead of fried fish, which contains saturated and trans fats, people can try baked, roasted, or grilled fish. Try pairing this with a mix of vegetables. Beans are an excellent option for people with diabetes. They are source of plant-based protein, and they can satisfy the appetite while helping people reduce their carbohydrate intake. Beans are also low on the glycemic index GI scale and are better for blood sugar regulation than many other starchy foods.
According to a report from North Dakota State University, beans may also help people manage their blood sugar levels. They are a complex carbohydrate, so the body digests them slower than other carbohydrates. The same report suggests that eating beans may help with weight loss and could help regulate blood pressure and cholesterol levels.
Beans also contain important nutrients, including iron, potassium, and magnesium. They are highly versatile — a person might eat them in chili, stew, or a wrap with vegetables, for example. When using canned beans, be sure to choose options without added salt.
Otherwise, drain and rinse the beans to remove any added salt. Nuts can be another excellent addition to the diet. Like fish, nuts contain fatty acids that help keep the heart healthy. Walnuts are especially rich in a type of omega-3 called alpha-lipoic acid ALA. Like other omega-3s, ALA is important for heart health. People with diabetes may have a higher risk of heart disease or stroke , so it is important to consume these fatty acids. A study from suggested that eating walnuts is linked with a lower incidence of diabetes.
Walnuts also provide key nutrients, such as protein, vitamin B6, magnesium, and iron. People might add a handful of walnuts to their breakfast or a mixed salad. Learn about other beneficial nuts for diabetes here. Eating these fruits can be a great way to get vitamins and minerals without any carbohydrates. And research has shown that citrus fruits, such as oranges, grapefruits, and lemons, can be beneficial for people with diabetes. Some researchers have found that two bioflavonoid antioxidants , called hesperidin and naringin, are responsible for the antidiabetic effects of oranges, for example.
Learn about other beneficial fruits for diabetes here. Berries are full of antioxidants, which can help prevent oxidative stress. Oxidative stress is linked with a wide range of health conditions, including heart disease and some cancers. Studies have found chronic levels of oxidative stress in people with diabetes. This occurs when there is an imbalance between antioxidants and unstable molecules called free radicals in the body.
Blueberries , blackberries, strawberries, and raspberries all contain high levels of antioxidants and fiber.
They also contain important other vitamins and minerals, including:.
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