From the Guidelines
A balanced diet for individuals with diabetes should focus on controlling blood sugar levels while maintaining overall health, with an emphasis on non-starchy vegetables, whole fruits, legumes, whole grains, nuts, seeds, and low-fat dairy products, and minimizing consumption of red meat, sugar-sweetened beverages, sweets, refined grains, and processed and ultraprocessed foods. The recommended approach includes consuming a variety of eating patterns, such as Mediterranean, DASH, low-fat, carbohydrate-restricted, vegetarian, and vegan eating patterns, as long as they meet individualized needs and improve overall health 1.
Key Components of a Diabetes Diet
- Non-starchy vegetables (like broccoli, spinach, and peppers)
- Lean proteins (such as chicken, fish, beans, and tofu)
- Moderate amounts of whole grains (brown rice, whole wheat bread)
- Healthy fats (avocados, nuts, olive oil)
- Limited amounts of fruits (preferably those with lower glycemic index like berries)
Portion Control and Meal Timing
- Portion control is essential, with the plate method being helpful: fill half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with whole grains or starchy foods
- Carbohydrate counting is also important, typically aiming for 45-60 grams per meal, though individual needs vary
- Regular meal timing helps maintain stable blood sugar levels
Limiting Unhealthy Foods and Staying Hydrated
- Limit added sugars, refined carbohydrates, and processed foods, which can cause blood sugar spikes
- Stay hydrated with water rather than sugary drinks
Personalized Dietary Adjustments
- Regular monitoring of blood glucose levels can help determine how specific foods affect your body, allowing for personalized dietary adjustments
- Referral to a registered dietitian nutritionist (RDN) is essential to assess the overall nutrition status and create a personalized meal plan that coordinates and aligns with the overall treatment plan, including physical activity and medication use 1.
From the Research
Diabyosis Diet
The recommended diet for individuals with diabetes is a crucial aspect of managing the condition.
- A whole food approach, focusing on whole plant-based foods, has been shown to reduce the risk of type 2 diabetes (T2D) 2.
- High consumption of coffee, whole grains, fruits and vegetables, and nuts are each independently associated with a reduced risk of T2D in high-risk, glucose-intolerant individuals 2.
- Elevated consumption of refined grains and sugar-sweetened beverages has been shown to significantly elevate the risk of incident T2D 2.
Key Food Groups
- Whole food plant-based diet (WFPBD) has been associated with improved health outcomes, including improved glycemia in individuals with type 1 diabetes (T1D) 3.
- The Mediterranean diet, Dietary Approaches to Stop Hypertension (DASH), and Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diets are examples of healthier alternatives to a traditional Western diet, characterized by higher intake of plant-based foods and lower intake of animal-based foods 4.
Dietary Patterns
- A healthy diet primarily comprising whole plant-based foods, together with regular physical activity and weight management, could significantly reduce the risk of T2D 2.
- Greater consumption of health-promoting foods and limited intake of unhealthier options are intrinsic to the eating habits of certain regional diets, which have been shown to prevent disease and positively influence health 4.
- The benefits of WFPBD are underexplored in individuals with T1D, but research suggests that increasing unprocessed food intake can improve postprandial glycemia 3.