Nutrition and Diabetes Facts
Diabetes nutrition facts-at-a-glance
What is a carbohydrate?
What do carbohydrates do to my blood sugar?
Since carbohydrates raise my blood sugar, is it bad for me?
How much carbohydrates do I need?
Why do I need to see a registered dietitian (RD)?
Can I eat sugary foods?
What foods can I eat the most of?
What are examples of starchy vegetables?
Is my blood sugar the only concern I have to managing my diabetes?
What foods contain saturated fat?
What foods contain trans-fat?
What foods contain monounsaturated fat?
What foods contain polyunsaturated fat?
What foods contain high sodium content?
How much fat do I need a day?
What are sugar substitutes and can I use them?
What if I overeat during the holidays?
Diabetes nutrition facts-at-a-glance
There is no longer a "diabetes diet". No one plan is right for everyone.
People with diabetes have the same nutritional needs as anyone else.
People with diabetes may usually continue to enjoy eating foods they like.
Modifications to your food choices and amount of food may be needed based on your blood sugar goals, weight goals, and activity level.
By eating well-balanced meals, in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
Initial changes that will help decrease blood sugars are drinking more water, decreasing or eliminating regular sodas, and eating smaller amounts of food at a time.
A registered dietitian (RD) can help you develop the best plan for your lifestyle and your diabetes.
What is a carbohydrate?
A carbohydrate is just a fancy word for different kinds of sugars. There are many foods that contain carbohydrates such as grains, fruits, starchy vegetables, milk, yogurt, and sugary sweets.
What do carbohydrates do to my blood sugar?
Carbohydrates will raise the blood sugar within 1 to 2 hours of eating them, therefore it is important to monitor how much carbohydrate you are eating.
Since carbohydrates raise my blood sugar, is it bad for me?
No, carbohydrates are not bad for you. You actually need them to survive. Your brain cannot function at its best if you do not eat enough carbohydrates. Carbohydrates from grains, fruits, starchy vegetables, milk, and yogurt provide essential nutrients the body needs to stay healthy.
How much carbohydrates do I need?
That all depends on your individual needs and your blood sugar goals. Consult a registered dietitian at the Diabetes Society to help you figure out the right amount for you.
Why do I need to see a registered dietitian (RD)?
Registered dietitians (RDs) have training and expertise in how the body uses food. An RD that specializes in diabetes can teach you how to maintain optimal control of your blood sugar with food, exercise, and diabetes medications. Your RD will work with you to create a healthy meal plan and also incorporate your favorite foods to help manage your blood sugar levels. The Diabetes Society has an RD that can help you with your meal planning.
Can I eat sugary foods?
Yes, most persons with diabetes can eat sugary foods in moderation. Eating a piece of pie made with sugar will raise your blood sugar level. So will eating a bowl of beans, a sandwich, or a cup of yogurt. When you eat sugary foods, the key is moderation. If you eat too many sugary foods, your blood sugar will rise higher than you expect. You will not get all of the nutrients that you would get from grains, vegetables, fruits, and milk. You can also gain weight by eating too many sweets because you will be eating too many calories. So, keep sugary foods at moderate amounts.
What foods can I eat the most of?
The key to healthy eating is moderation and eating a wide variety of foods. By controlling the portion sizes of food you eat, you can also include your favorite foods and still keep your blood sugar in a safe targeted range.
What are examples of starchy vegetables?
Potato, sweet potato, yams, taro, corn, peas, all types of beans, lentils, winter squash (acorn, butternut, pumpkin), and plantains.
Is my blood sugar the only concern I have to managing my diabetes?
No, with diabetes your risk of heart disease is a lot higher than someone who doesn't have diabetes; therefore you must manage your cholesterol levels as well as your blood pressure. By managing your cholesterol levels with a healthy diet, you should try to eat less saturated fat and trans-fat and substitute it with unsaturated fats. Reducing your sodium intake will help lower your blood pressure.
What foods contain saturated fat?
Foods that contain saturated fats are animal based such as lard, bacon, butter, whole milk, cheese, sausages, beef, etc. Plant based fats and oils such as palm kernel oil, coconut oil, and coconut milk also contain saturated fats.
What foods contain trans-fat?
Usually these are store-bought cookies, margarines, some animal products, processed foods, etc. Be sure to check the labels of the foods you eat for more information on trans-fats.
What foods contain monounsaturated fat?
The "best" fat for you is monounsaturated fat. That includes avocado, canola oil, olive oil, olives, nuts (almonds, cashews, peanuts, and pecans), natural peanut butter, sesame seeds, tahini or sesame paste. These types of fats can actually help lower cholesterol levels.
What foods contain polyunsaturated fat?
Polyunsaturated fat is the next "healthiest fat". These include nuts (walnuts), corn oil, safflower oil, soybean oil, seeds (pumpkin, sunflower), and mayonnaise. These types of fats may also help lower cholesterol levels.
What foods contain high sodium content?
Processed foods, canned soups and canned vegetables, pickled foods, fast foods, chips, table salt, seasoned salt, etc.
How much fat do I need a day?
That all depends on your individual needs and your current goals. For a healthy diet generally you need 30% of calories coming from fat, with less than 10% of these from saturated fat. Consult an RD at the Diabetes Society if you need further assistance with your meal planning.
What are sugar substitutes and can I use them?
Yes, you can use sugar substitutes, except for people with phenylketonuria, who should not use aspartame (Equal brand). Sugar substitutes are calorie-free sweeteners and they do not contain any carbohydrates and will not raise your blood sugar level. Examples of sugar substitutes are aspartame (Equal), saccharin (Sweet & Low), sucralose (Splenda), and acesulfame K (Sweet Ones).
What if I overeat during the holidays?
The best thing you can do for yourself is to exercise to utilize the sugar in your blood stream. Being physically active helps lower your blood sugar, cholesterol, and blood pressure. It also helps your insulin work more effectively.