What should I Eat if I have Diabetes?

If you have diabetes, figuring out what to eat can feel overwhelming. You may have heard that you need to cut out carbs, avoid sugar, or follow a strict “diabetes diet.” The reality is that you don't have to eliminate entire food groups. A good place to start is by building balanced meals that include enough protein, plenty of vegetables, and a reasonable portion of carbohydrates. The right amount of carbohydrate varies from person to person, depending on factors like medications, activity, and individual blood sugar goals.

One of the easiest ways to improve your meals is to prioritize protein. Include foods such as chicken, fish, eggs, Greek yogurt, cottage cheese, tofu, beans, lentils, or other protein-rich foods throughout the day. Then add vegetables and a moderate portion of a carbohydrate such as rice, potatoes, beans, fruit, whole-grain bread, or pasta. Eating carbohydrates alongside protein, fiber, and other foods can help slow how quickly your blood sugar rises after a meal.

You don't necessarily need to stop eating carbohydrates, but the amount and type of carbohydrate matter. Try to keep portions reasonable and choose higher-fiber options more often, such as whole grains, beans, lentils, fruits, and vegetables. It can also help to cut back on foods and drinks that provide a lot of carbohydrate without much nutritional value, particularly soda, sweetened coffee and tea, juice, candy, and other foods high in added sugar.

The goal isn't to create a perfect diabetes diet. It's to build meals you can actually enjoy and maintain. A registered dietitian can help you figure out how much carbohydrate and protein makes sense for your individual needs, while finding an approach that fits your preferences, lifestyle, medications, and blood sugar goals.