Guidelines for a Diabetes Diet

According to figures published in 2020 by the Centers for Disease Control and Prevention, about 10% of the US population has diabetes, and an almost equal number are prediabetic.

Managing the condition with diet is essential, say health professionals. According to registered dietician Tegan Bissell, a diabetes diet should include foods you like. Diabetes educator and registered nurse Megan Asterino-McGeean goes a step further and says that patients should think about the diabetes diet as a lifestyle. To improve blood sugar management and reduce the risk of complications from the condition, a diabetes diets should focus on meal planning and eating balanced, correctly portioned snacks and meals, says Asterino-McGeean.

A diabetes diet should be followed not only by those with diabetes or prediabetes, but also by those with obesity or metabolic syndrome,  as well as those with gestational diabetes, who are at risk of developing type 2 diabetes later in life.

Bissell says a diabetes diet should include lean proteins like chicken, turkey, fish, eggs, and low-fat dairy; non-starchy vegetables, including greens, beans, broccoli, cucumbers, and peppers; healthy fats like peanut butter, avocado, olive oil, nuts and seeds; and complex carbohydrates—necessary for energy and fiber requirements—such as berries, yogurt, brown rice, and sweet potatoes. Processed and sugary foods spike blood sugar and can promote sugar cravings and should be avoided. These include candy and packaged snack foods and sugary juices and sodas.

There’s no one-size-fits-all in a diabetes diet, says Bissell, and you don’t need to eliminate—you just need to limit—foods like carbohydrates. She recommends several strategies to help increase the chance of success, including reading food labels so you know what you’re eating, using a phone app to assist in calorie counting, checking your blood sugar levels after eating, and adjusting portions as required.

Planning ahead is also advisable: Make a meal plan for the week and avoid dining out frequently. Bissell recommends eating a meal every four or five hours to prevent a drop in blood sugar. She warns that too restrictive a diet can cause nutrient deficiency and low blood sugar levels. “Balance is key, along with being realistic about what habits you can maintain for the long term,” says Bissell.