Diabetes diet and healthy eating tips

Choosing the right foods for your diabetes diet might feel a bit overwhelming. With the help of these healthy eating tips, you can still enjoy dining with friends and family and take the stress out of meal preparation. 

Learn more about what foods to eat, what to avoid, and how to determine the portion sizes of certain foods when trying to adhere to a diet that is good for people living with diabetes.

The following foods are an important part of a healthy diet for people living with diabetes, as they have near-zero net carbs and help stabilize blood sugar levels:^1,2

• Beans:  Packed with fiber, magnesium, and potassium.³
• Tomatoes:  Fantastic, low-carb source of vitamins C, E, and iron.⁴
• Dark, green vegetables:  Deliver a powerful dose of fiber, proteins, vitamins, and minerals.
• Salmon:  Reduces triglycerides, blood pressure, and inflammation.⁵
• Citrus fruits:  Contain generous amounts of vitamin C and fiber.⁶
• Whole grains: Have folate, omega-3s, magnesium, chromium, fiber, and potassium that white bread doesn’t.¹
• Sweet potatoes: Contain more healthy fiber, antioxidants, and vitamin A than white potatoes.
• Raw nuts:  Full of healthy fats and fiber.⁷
• Berries:  Packed with antioxidants, fiber, and vitamins.⁸
• Fat-free dairy: Delivers vitamin D, and yogurt’s probiotic bacteria help keep the intestines healthy and boost immunity.⁹

Traditional family recipes and popular foods are often centered around carbohydrates and other ingredients that people with diabetes need to track.

There are plenty of easy substitutions, in terms of ingredients and preparation, that can help to reduce the blood sugar impact of these dishes for people living with diabetes who are looking to follow a healthy diet.

• Instead of using rice or wheat noodles, try using zucchini and other veggies to make noodles.
• For an easy way to add extra vegetables into a diabetes diet, consider swapping out shredded cheese for shredded butternut squash.
• Cauliflower is a versatile ingredient that can be mashed, roasted, or fried as a substitute for potatoes. It can also be used to make a delicious pizza crust.
• Choose snacks that are made from fresh, naturally low-carb ingredients. A fresh tomato with some feta cheese, black pepper, and olive oil  can provide some quick energy and good nutrients.

Learn more about how carbohydrates affect diabetes in this "Diabetes and carbohydrates" article.

Cutting down on trans and saturated fats is an essential aspect of any healthy diet, particularly when following a diet for diabetes.² That is because these types of fats can raise blood cholesterol levels.

People with diabetes are already at a higher risk for heart disease, heart attack, or stroke, so reducing trans and saturated fat intake can help reduce such risks.¹⁰

Tip: To begin, try replacing trans fats, which include ingredients like butter or lard, with alternatives like canola oil, sunflower oil, avocado oil, or olive oil.¹¹

Saturated fats and trans fats are often found in many foods that seem healthy. Here are a few examples:

Salad dressing

All those fresh, raw vegetables are a great choice since they’re high in vitamins, minerals, and fiber. But at 60 calories and 6 grams of fat per 1 tablespoon serving,¹² full-fat dressing can diminish the benefits of eating a salad, especially since many people consume more than the recommended amount of dressing.¹³

Tip: Choose a dressing made with extra-virgin olive oil, canola oil, or yogurt, and measure servings with a spoon.

Sandwiches

While the main sandwich ingredients might be good choices, condiments can add unnecessary fats.

Tip: Instead of loading up on mayonnaise, use it sparingly or skip it altogether and try mustard. Avoid prepared chicken or tuna salads, as they’re often made with large amounts of full-fat mayonnaise. Create alternative sandwich recipes that use tuna or chicken packed in water and add sliced vegetables, pickle relish, or fresh herbs.

Packaged baked goods

Any type of commercial bakery or snack item can be a potential source of trans fat, including pies, cakes, cookies, snack chips, and even healthy-sounding wheat crackers.¹⁴ That’s because trans fat helps keep products fresh over time.

Tip: Check the nutrition information and look for “partially hydrogenated” or “hydrogenated” oil, which would indicate that the product has trans fat. Understanding where bad fats can be found makes it easier to avoid those foods and make healthier eating choices instead.

Dietary fiber

One reason people love carbs is that they give a full and satisfied feeling after a meal. But there are other options that can satiate hunger without interfering with a diabetes diet.

Choosing foods rich in fiber can help you feel full.² And because it’s not actually broken down by the body, eating fiber can improve your blood glucose levels.³

Tip: Great sources of fiber come from a variety of foods, including pulses (such as lentils and peas), beans and legumes (like navy beans), fruits, vegetables, nuts, and whole grains.¹⁵

Eating is often a communal activity with friends and family, especially around special events, such as birthdays and holidays. For both people living with diabetes and those living without it, choosing healthy foods to prepare together can add a new layer of connection to something that’s already enjoyable.

Use a smaller plate

A healthy portion can appear relatively small on a large plate, making it easy to overeat.¹⁶ When preparing food to eat at home or to take to work, choose a plate or container that matches the actual size of the meal.

Stay consistent

Try to eat around the same time every day. Eating three scheduled meals a day and one to two snacks keeps blood sugar levels stable.^17–19 Make this easier to accomplish by planning meals in advance. 

Trade up

Small changes can make a big difference. For example, eating quinoa instead of white rice or pasta can provide more protein and fiber for the same serving size, and helps keep you fuller for longer.^20,21

Choose whole-grain versions of your favorite foods and add vegetables whenever you can—from a veggie omelet instead of bacon and eggs to mixing cauliflower into mashed potatoes. Whenever possible, opt for homemade meals over processed options.

Eat protein at every meal and snack 

Eating protein at every meal and snack will help sustain fullness and curb sweet and snack cravings. Yogurt, nuts, a hard-boiled egg, lean meat, or beans can help manage your hunger. 

Know what you're eating

Use paper and pen or a mobile app to keep track of what you’re actually eating. With a clear understanding of your food intake, you can make the necessary adjustments to your nutritional habits.

Portion control

Many people with diabetes learn how to count carbohydrates in order to manage their blood sugar levels.²² So even if you have been doing this for a while, you can occasionally slip up and find your blood glucose levels out of balance. One of the easiest ways to miscount carbs is by underestimating portion sizes; here are a few handy tips to help you avoid this mistake.

Use a food scale and measuring cups 

Using a food scale and measuring cups can make portion control a lot easier. Instead of guessing that a half-cup of brown rice has "about 20 carbs or so", knowing the exact amount of carbs that are in it can make a big difference when managing carbohydrate intake. Over the course of a day, small inaccuracies can accumulate and skew carb counts.²²

How to approximate portion size

If no food scale or measuring cups are available, here are some ways to approximate portion sizes.²³

• One serving of meat should be approximately 3 ounces (85 g), about the size of a deck of cards or the palm of a hand.
• One cup is about the size of a tennis ball or an average-sized fist.
• A half-cup or 1 to 2 ounces (about 30 g to 60 g) of grains is about the size of a tennis ball or a small, scooped handful.
• The size of the thumb is about one tablespoon.
• The tip of a pointer finger to the first joint or a postage stamp is about one teaspoon.

Serving size and portion size

Examine food labels to determine what the manufacturer considers a serving size. Many people eat more than the serving size on the package. Microwave popcorn is a perfect example. The bags typically say they hold three servings. But how many people only eat a third of the bag? If you eat more than the recommended serving size, ensure you know the exact amount of carbs you are consuming.

Plan the plate 

Imagine a line down the center of a plate.^2,24 Fill one side with non-starchy vegetables, such as greens, beets, or tomatoes. Now, split the remaining half into two smaller halves. In one quarter, put grains or starchy foods like brown rice, quinoa, or beans. Save the last quarter for proteins such as lean turkey, salmon, or eggs.

When adopting a diabetes diet, it is important to prioritize moderation and balance your carbohydrate and fat intake. It's about making simple, everyday decisions that positively impact your blood sugar levels and overall health while still eating the foods you love.

Before making any changes to your lifestyle, medication, or diet, please speak to your healthcare professional to check that it is suitable for you.

Sources:

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2. The Diabetes and Nutrition Study Group (DNSG) of the European Association for the Study of Diabetes (EASD), Aas AM, Axelsen M, et al. Evidence-based European recommendations for the dietary management of diabetes. Diabetologia. 2023;66(6):965-985.
3. FoodData Central: Black Beans. USDA (U.S. Department of Agriculture). 2019 Apr 1 [cited 2025 Jul 9]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173735/nutrients
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