Here, we’ve compiled healthy eating tips for everyone—whether you have type 1, type 2, or another type of diabetes. These tips will be especially helpful if you’ve just been diagnosed with diabetes, or if you have prediabetes or risk factors for developing diabetes.
An important part of managing your condition is a healthy and balanced diet. In diabetes, such a diet has therapeutic value, as it allows us to directly regulate blood sugar levels. There is no such thing as a “diabetic” diet or “diabetic” recipes; as mentioned, we’ll be talking about a healthy and balanced diet.
I have type 1 diabetes—what can I eat?
From the moment you’re diagnosed with type 1 diabetes, you’ll face an endless list of new tasks that must become part of your daily life—injections, testing, treating hypoglycemia, monitoring your blood sugar, and eating a healthy, balanced diet. It’s no wonder that it all seems daunting and overwhelming.
One of your first questions will probably be, “What can I eat and drink?”
In addition, there are many myths about diabetes and food that you’ll need to debunk. So if you’re not sure what you can and can’t eat, we have the information you need to confidently manage your type 1 diabetes.
1. What can I eat if I have type 1 diabetes?
In a word: anything. It may come as a surprise, but all types of food are suitable for people with type 1 diabetes. With more flexible insulin regimens and the use of insulin pumps, the days of “dos and don’ts” are long gone. Today, the approach to take is to try to adapt your diabetes management to your current lifestyle. However, a healthy, balanced diet that includes foods from all the major food groups is recommended for everyone.
It’s a good idea to include some carbohydrates in your meals, since without them, insulin can cause your blood glucose levels to drop too low. Choose healthier carbohydrates, such as whole grains, starchy foods, fruits and vegetables, legumes, unsweetened yogurt and milk, nuts, and seeds. There is no solid evidence that a low-carbohydrate diet—which has the greatest impact on blood sugar—is safe or beneficial for people with type 1 diabetes.
What foods should people with type 1 diabetes avoid?
Before being diagnosed with diabetes, you probably experienced extreme thirst. It is recommended that you avoid sugary drinks and fruit juices to quench your thirst. These typically cause blood glucose levels to rise very quickly and very high. However, they are helpful in cases of hypoglycemia (low blood sugar). Instead, drink water, sugar-free non-alcoholic beverages, and diet soft drinks. Tea and coffee are still allowed.
Don’t worry about foods labeled as “diabetic” or “suitable for diabetics.” These foods contain similar amounts of calories and fat and can affect your blood glucose levels. They’re usually more expensive and often have a laxative effect. Stick to your usual foods. If you want to treat yourself to a snack once in a while, choose regular snacks and watch your portion sizes.
Understanding Carbohydrates
All carbohydrates affect blood sugar levels, and the total amount of carbohydrates you consume will have the greatest impact on your blood glucose levels. Counting carbohydrates is truly important for maintaining stable blood sugar levels. This means that you adjust your insulin intake based on the amount of carbohydrates you eat and drink.
Counting carbohydrates takes time and effort, but once you get used to it, it can lead to better blood sugar control. It also gives you more choices about when and how much you eat. By adjusting your insulin doses, you can enjoy special occasions and treat yourself.
You may need to lose weight, in which case it’s important to choose foods that are lower in calories but still healthy.
How to Enjoy a Healthy Diet for Type 1 Diabetes
There is no such thing as a “diabetic diet” for Type 1 diabetes. Your diet should include healthier food choices that are lower in saturated fat, sugar, and salt. This will help you:
• monitor blood lipid levels
• monitor blood pressure
• Maintain a healthy weight.
This can also help reduce the risk of diabetes-related complications, including heart disease and stroke. As with all lifestyle changes, gradual and realistic changes are more likely to lead to success over the long term.
Your Diet and Insulin
If you use a basal-bolus insulin regimen, inject insulin several times a day, or use an insulin pump, you can be much more flexible about the amount of carbohydrates you eat and the times you eat them.
After counting the carbohydrates you’ve eaten and drunk, calculate how much insulin you need to take. Adjust the amount of insulin based on the amount of carbohydrates and other factors, such as physical activity, blood sugar level, or illness (cold, inflammation, etc.).
Adjusting your insulin based on your food choices and mealtimes allows you to maintain optimal blood glucose control.
If you are on a twice-daily fixed-dose insulin regimen, you should eat regular meals and consume approximately the same amount of carbohydrates with those meals each day.
There is no specific diet designed exclusively for people with type 2 diabetes. No two people with diabetes are the same. Therefore, there is no one-size-fits-all eating plan for all people with diabetes.
In the past, people with type 2 diabetes were given a list of foods they should not eat after being diagnosed, or were often advised to cut out sugar. Today, we recommend that you choose healthy foods more often and treat yourself to sweets only occasionally and in small portions.
Healthy food choices are important for managing diabetes and reducing the risk of diabetes-related complications, such as heart problems and stroke, as well as other health conditions, including certain types of cancer.
It is best to avoid foods labeled “diabetic” or “suitable for diabetics” and to limit your intake of red meat, processed meat, and highly processed carbohydrates, such as white bread.
Try to adjust your food choices so that they’re realistic and you can stick to them. This will be different for everyone, depending on the goals you want to achieve. Your goals might include the following:
- I want to reach my target blood sugar level.
- I want to lower my cholesterol (blood fats) levels.
- I want to lower my blood pressure.
- I want to maintain a healthy weight.
- I want to achieve remission from diabetes.
You’re more likely to achieve your goals if you have support, whether from your healthcare team, family and friends, or other people with diabetes.
Weight Loss Plans for People with Diabetes
If you are overweight, finding a way to lose weight has enormous benefits. It can help you regulate your blood sugar, blood pressure, and cholesterol levels. There is also strong evidence showing that losing excess weight can lead to remission of type 2 diabetes.
There are various ways to lose weight, such as low-carbohydrate diets, the Mediterranean diet, and very low-calorie diets.
Start keeping a journal and tracking your weight and activity. This will help you stay accountable and focused.
What can I eat for breakfast, lunch, and dinner?
What do you usually eat? If your answer includes some carbohydrates at every meal, then for now there’s really nothing else you need to worry about—just try to choose healthier carbohydrate options and be mindful of your portion sizes. Try to eat fruits and vegetables five times a day by incorporating them into your meals. Replace low-fiber carbohydrates, such as white bread, white rice, and highly processed grains, with whole-grain versions.
Breakfast Ideas, if you have diabetes
A small bowl of whole-grain cereals, such as oats or bran, with low-fat or skim milk. If you prefer a dairy alternative, such as soy or almond milk, choose an unsweetened variety that’s fortified with calcium.
Whole-grain toast with a non-saturated spread (sunflower or olive oil) and an egg
Unsweetened yogurt and fruit
Lunch Ideas If You Have Diabetes
Lasagna and Salad
Roast chicken and vegetables, with or without potatoes
Beef and vegetables, with brown rice
Chicken tortillas and salad
Salmon and Vegetables with Noodles
Curry with Chickpeas and Brown Rice
Dinner ideas to choose from:
Chicken or Tuna Salad Sandwich
Pasta Salad
Stew with a whole-grain roll
A piece of salmon or tuna steak and a salad.
Instead of dessert, treat yourself to a cup of yogurt after lunch.
Can I eat fruit?
YES. Fruit is good for everyone, even if you have diabetes. Don’t avoid it, but choose fruit that isn’t too ripe, as it contains more natural sugar, which is different from the added sugar in chocolate, cookies, or cake.
Snacks
Snacks are not necessary if you are not taking any medication for type diabetes. However, if you are taking medication that increases the risk of hypoglycemia (insulin), you may need a snack to prevent it.
Snacking in general can make it harder to maintain a healthy weight, which is very important for managing diabetes. If you feel like a snack, choose a healthier option, such as carrot sticks, hummus, or rice-based dark chocolate.
