Diabetes Health Center

The Basics of a Healthy Diabetes Diet

Despite what you may have heard, there is no single "diabetes diet." The same healthy foods that are good for you are good for everyone else.

But people with diabetes must carefully track how many carbohydrates they get each day. Carbs have more impact on blood sugar than fats or protein.  Most people with diabetes also have to watch how much fat and protein they get, too.

Making smart food choices helps you keep your blood sugar levels in check. Ask your doctor, a dietitian, or a diabetes educator for advice on exactly what you need.

Diabetes and Glycemic Index

The glycemic index ranks how various foods affect blood sugar levels.  

Foods that are low on the glycemic index have less impact on blood sugar after meals than foods that are high on the glycemic index.

Talk to your doctor, a registered dietitian, or a diabetes educator and ask if the glycemic index might help you gain better control of your blood sugar levels.

Eating Right With Diabetes

Don't get stuck in a rut. Choose foods of different colors. That's an easy way to make sure that you are eating plenty of fruits, vegetables, whole grains, beans, nuts, and lean protein.  

Watch your calories. Your age, sex, and activity level affect how many calories you need to gain, lose, or maintain your weight.

Go for fiber. You get fiber from plant foods: whole grains, fruits, vegetables, beans, and nuts. Studies suggest that people with type 2 diabetes who eat a high-fiber diet can improve their blood sugar and cholesterol levels.

Serving Sizes and Diabetes

Be sure to eat only the amount of food in your diabetes meal plan. Extra calories lead to extra fat and pounds.

In people with type 2 diabetes, extra body fat means less sensitivity to insulin.

Do not skip meals. Eat meals and snacks at regular times every day. If you are taking a diabetes medicine, eat your meals and take your medicine at the same times each day.

What Is the TLC Diet for Diabetes?

If you have high cholesterol as well as diabetes, your doctor will probably recommend the TLC (Therapeutic Lifestyle Changes) plan.

TLC includes a cholesterol-lowering diet, losing extra weight, and becoming more active. That helps lower your risk of getting heart disease, which is more common in people with diabetes.

Specifically, the TLC diet calls for the following:

• Limiting fat to 25%-35% of total calories eaten per day.
• Getting no more than 7% of your daily calories from saturated fat, 10% or less from polyunsaturated fats, and up to 20% from monounsaturated fats (like plant oils or nuts).
• Devote 50% to 60% of your daily calories from carbs.
• Aim for 20-30 grams of fiber per day.
• Protein should account for about 15%-20% of total calories eaten per day.
• Cap cholesterol at less than 200 milligrams per day.

Getting more exercise and keeping up with your medical treatment are also key.