Living with diabetes does not mean missing satisfying meals. In fact, with the right balance and smart swaps, you can enjoy food while keeping your blood sugar in check. In this guide, we will help you build a plate that supports your health without compromising on taste.
Why Diet Matters in Diabetes
When you’re living with diabetes, your body has a harder time keeping blood sugar levels in check. What you eat (especially carbs) can have a significant impact on your blood sugar level. Foods with high glycemic index (GI) can cause blood sugar to rise, which is why choosing the right meals matter for long-term health.
Foods with a Low Glycemic Index
They’re digested slowly and release glucose gradually into your bloodstream, helping to prevent sudden sugar spikes. As always, it is best to consult a dietitian to find the right choices for your needs. 😉
- Proteins: Lean meat (chicken, turkey, and other poultry), fish, and tofu.
- Grains: Such as whole-grain bread, brown rice , barley, sour dough bread and wheat tortilla.
- Legumes: Beans, lentils, edamame, kidney beans, black beans, etc.
- Fruits: Under-ripe banana, berries, apple, and citrus fruits.
Remark: Fruits are healthy, but remember to enjoy these in moderation, as some may contain high sugar content.
- Vegetables: Broccoli, cauliflower, eggplant, carrots, lettuce, and many other.
- Dairy: Opt for low fat and unsweetened dairy products such as Greek yogurt, cheese, soy milk, and yogurt.
Want to dive deeper? Take a look at our top 5 diabetes-friendly foods and learn which fruits you might want to avoid for a healthy blood sugar level.
Three-Day Diet Plan
Here is our suggested 3-day low glycemic load meal plan to help support steady blood sugar level. The plan focuses on whole grains, lean protein, fiber-rich fruits, and low GI fruits to manage diabetes.
DAY 1
DAY 2
DAY 3
✨ BONUS: How to Spot Hidden Sugars in Processed Food ✨
Spotting hidden sugars in processed foods such as sauces, cereals and even “healthy” snacks can be tricky, but with a few simple tips, you will become a pro at catching those sneaky sweeteners.
🔍 Here are some common terms to watch out for in the ingredient list:
- Syrups: Corn syrup, high-fructose corn syrup, brown rice syrup, malt syrup
- Sugars: Cane sugar, beet sugar, coconut sugar, raw sugar, invert sugar
- “-ose” Words: Glucose, fructose, sucrose, maltose, dextrose, lactose
- Natural-sounding names: Honey, agave nectar, fruit juice concentrate, molasses, barley malt
👉 Pro tip: If sugar (by any name) is listed in the first 3 ingredients, it is a high-sugar product.
Sources:
- Eyth, Emily, and Roopa Naik. “Hemoglobin A1C.” PubMed, StatPearls Publishing, 2023, www.ncbi.nlm.nih.gov/books/NBK549816/.
- Eyth, Emily, et al. “Glucose Tolerance Test.” NIH.gov, StatPearls Publishing, 2023, www.ncbi.nlm.nih.gov/books/NBK532915/.
- Stein, Natalie. “Low Glycemic Foods List Guide.” Www.lark.com, 22 Sept. 2022, www.lark.com/resources/low-glycemic-foods-list.
- Yogish Kudva. “Diabetes – Diagnosis and Treatment.” Mayoclinic.org, Mayo Clinic, 15 Sept. 2023, www.mayoclinic.org/diseases-conditions/diabetes/diagnosis-treatment/drc-20371451.
