Diabetes and Your Diet

If you are managing diabetes, it can feel like you’re juggling many things at once. Eating healthy is an important part of managing diabetes and protecting long-term health.

When diabetes is not well managed, it can raise the risk of heart disease, stroke, vision loss, kidney failure and amputations. Understanding why diabetes care matters and learning how to make healthier food choices can help protect your body and support your overall well-being. 

Shop smart

When grocery shopping, a little planning can go a long way.

• Plan your meals for the week and bring a grocery list as this can help to avoid buying extra items that may not be needed, even when they are on sale. Learn how to prepare healthy meals (PDF) for the whole family.
• Try to shop after eating so you are less likely to buy food on impulse.
• Choose seasonal fruits and vegetables when they are on sale.
• When fresh produce isn’t available, look for frozen or canned fruits and vegetables without added sugar or sodium.
• Choose whole-grain breads, cereals, pasta and brown rice instead of refined-grain options when possible.
• Read serving sizes, sodium and added sugars on food labels. Learning how to use the Nutrition Facts Label (PDF) can make healthier choices easier.
• Limit packaged, processed and take-out foods, which are often high in saturated fat, salt and added sugar.
• Watch for added sugars listed under names like sucrose, honey and high-fructose corn syrup.

Balance your plate

At mealtimes, a simple plate method can help you build a balanced meal, no measuring required.

• Start with a small plate.
• Fill half the plate with non-starchy vegetables, such as roasted zucchini squash, bell peppers, grilled asparagus or a fresh salad.
• Fill one quarter with a healthy carbohydrate, like a small plain sweet potato, brown rice, whole-wheat couscous or whole-grain pasta.
• Fill the last quarter with a lean protein, such as beans and legumes, nuts and seeds, tofu, non-fried fish or skinless chicken breast.

This approach makes it easier to enjoy nutritious meals while keeping portions in check.

Dining out

Eating out can still fit into a healthy diabetes plan.

• Look at the menu online or call ahead to see healthier options.
• Limit situations that can lead to overeating, such as buffets.
• Consider ordering a salad and an appetizer instead of a full entrée.
• If you choose an entrée, share it or ask for half to be boxed up before you begin eating.
• Be mindful of extras such as the breadbasket, chips or sugary drinks, which can add extra calories, sodium or carbohydrates before the meal begins.
• Start with a small portion, eat slowly and give your body time to feel full before deciding whether you want more.
• Ask for sauces, dressings and condiments on the side so you can control how much you eat added sugar, sodium and calories.

More tips

Healthy choices are not always easy, especially when life is busy. That’s why many people living with diabetes benefit from working with a registered dietitian, who can help create a personalized eating plan and offer practical advice.

The American Heart Association also offers many diabetes-friendly recipes that are both healthy and enjoyable. Be sure to consult with a registered dietitian or healthcare professional to better understand how much carbohydrate is appropriate for your individual needs.

Searching for healthy snack ideas?

Try one of these easy snacks:

• A small apple with 1 tablespoon of 100% peanut butter without added sugars or salt
• 1/2 cup baby carrots sliced bell peppers or celery with 2 tablespoons low-fat/fat-free cottage cheese or hummus
• A small handful (about 1 ounce) of unsalted nuts
• Two whole-grain crackers with low-fat/fat-free, low-sodium string cheese
• Half a whole-wheat English muffin topped with low-fat/fat-free, low-sodium shredded cheese and fresh tomato, then broiled.
• 1/2 cup plain low-fat or fat-free plain Greek yogurt, with ½ cup blueberries and a sprinkle of cinnamon

Eating Healthy on a Budget

Making healthy food choices can be challenging, especially when money is tight. If you are living with Type 2 diabetes, you may also be thinking about heart health, since diabetes raises the risk of heart disease and stroke. Balancing all of this can feel overwhelming.

The good news is that healthy eating doesn’t have to be expensive. Small, thoughtful changes can help you eat well and save money at the same time. Here are some tips to help you stay on track without breaking the bank:

• Shift from meat to plant sources, such as legumes (beans, peas, and lentils) and nuts are good sources of protein and are rich in unsaturated fat and fiber. Fish can be part of a heart-healthy eating pattern. If red meat is desired, choose lean cuts, avoid processed forms and limit portion size.
• Enjoy frozen vegetables and fruit. They are often less expensive than fresh and are just as nutritious. Check the Nutrition Facts Label (PDF) to make sure there is no added sugar or salt.
• Limit eating out. Restaurant meals come in large portions and can be high in saturated fat, sodium and added sugars. Cook at home more often when possible. Preparing meals at home can help you save money and give you more control over portions, sodium, saturated fat and added sugars.
• Don’t shop hungry. Try to eat before you go grocery shopping. Shopping on an empty stomach can make impulse buys more likely.
• Grow a garden! If possible, grow simple foods like tomatoes, peppers, cucumbers or herbs. Gardening can save money and can help you add physical activity to your day.
• Use coupons and store apps. Check newspapers, store flyers or grocery store apps for sales and digital coupons before you shop.
• Buy seasonal produce. Fruits and vegetables are usually cheaper and taste better when they are in season.
• Choose store brands. Generic or store brands often have the same ingredients and nutrition as name brands but cost less. Compare the labels to be sure the product is low in saturated fats, sodium and added sugars.
• Make your own snacks. Instead of buying pre-packaged snacks, buy larger containers of foods like unsalted nuts or popcorn (avoid added saturated fat). Divide them into individual portions. Use the label to check for saturated fat, sodium, and added sugars.
• Plan your meals. Planning meals each week helps you check nutrition information ahead of time, create a clear grocery list and avoid impulse purchases. Meal planning can save both money and time. Learning how prepare simple, healthy meals (PDF) can make eating well easier for the whole family.