April 29


7 Essential Rules for Eating Well with Diabetes

By Gabriela

April 29, 2021

Knowing which foods are good and which bad for blood sugar levels is important for people with diabetes. Are all carbs bad for them, or is it just sugar? Should they count their carbs? Can they eat fruit or not?

Overall, there are many questions people with diabetes ask themselves all the time.

Here are several rules for a healthy diabetes meal plan, even though the crucial thing to keep in mind is having a well-rounded diet high in nutritious foods.

1. Never Go Hungry!

You should always be full after having a meal. In this way, you’ll prevent snacking on unhealthy foods throughout the day.

2. Eat Fresh

Your diet should consist of fresh, organic foods only. Do not eat foods that contain preservatives. This means eating lots of different fruits and vegetables high in fiber.

However, limit starchy veggies like corn, squash, and potatoes as they are full of carbs. They should include not more than ¼ of your plate.

3. Watch Your Portions

Having a meal that fills your dinner plate is fine, as long as you feel it’s not too much for your weight and energy expenditure. In that case, use a smaller plate.

4. Replace Salt for Spices and Herbs

Diabetes raises the risk of heart disease and stroke. That’s why these people should reduce their salt intake.  According to one research, sodium increases the risk of diabetes complications.

Patients who had the highest sodium intake had a higher risk of heart disease than those who consumed less sodium. So, instead of salt, use different spices and herbs like garlic powder, clove, nutmeg, ginger, etc.

5. Eliminate Snacks

Eating whole foods rich in protein and fiber prevents hypoglycemic episodes and blood sugar spikes. But, you should eliminate snacks gradually over four weeks, and replace them with something healthy and filling.

For instance, you can have homemade popcorn, dark chocolate, avocado, trail mix, etc.

6. Eat Whole Grains

Not all carbohydrate-rich foods are bad for your blood glucose, but bread, for example, is. Generally, the less processed food is, the lower impact it’ll have on blood glucose levels.

A great example of less processed food sources of carbohydrates is whole grains such as brown or wild rice, popcorn, or oatmeal.

7. Drink Clean

The best beverage choices for people with diabetes include water, green tea, herbal tea, or black tea. On the other hand, the worst drinks to have are those high in calories such as sodas.

Eating doesn’t have to be complicated for those with diabetes. All they have to do is stick to a well-rounded, healthy diet to control their blood glucose and prevent diabetes complications.


  • Gabriela

    Co-Founder & Editor-in-Chief of Diabetes Health Page, Fitness trainer and instructor has dedicated her career to educating and informing people for over 10 years. As one of the most passionate diabetes advocates, Gabi has worked tirelessly to ensure that those people receive the education and support they need to properly manage their diabetes and achieve their health, fitness and weight loss goals.

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