What to Eat When You Have Diabetes
Medical Nutrition Therapy for Diabetes: A Simple Guide to Eating Well
I blinked and November arrived! In addition to leftover Halloween candy, more calories from sugar and fat will be joining the party from Thanksgiving to New Year's. Why do I mention this? November is National Diabetes Awareness Month.
As a clinical dietitian and daughter of two parents who had diabetes, I know what the complications look like, and they’re not pretty. My father had heart disease and end-stage renal disease, resulting in dialysis. My mother developed dementia. I’d like to get ahead of the curve here.
Managing diabetes doesn’t mean giving up Reece’s Cups forever—it means learning how to feed your body in a way that supports healthy blood sugar levels and prevents complications of this chronic condition.
Medical Nutrition Therapy (MNT) is a vital part of diabetes care. It involves personalized dietary planning that helps people with diabetes manage their condition, reduce complications, and improve overall health. Trust a Registered Dietitian (RD) for MNT!
In this post, I’ll review key principles of MNT, focusing on fiber, protein, healthy carbohydrates, fats, and easy meal prep tips.
Fiber: We All Need More
Fiber is a type of carbohydrate that your body can't digest, which means it doesn’t spike your blood sugar. Fiber helps slow down digestion, leading to more stable sugar levels after meals. For people with diabetes, this is a game-changer.
Fiber comes in two forms:
Soluble fiber, found in foods like oats, apples, barley, beans, and flaxseeds, dissolves in water and helps lower blood sugar and cholesterol.
Insoluble fiber, available in whole grains and vegetables, helps with digestion and keeps your bowels happy.
How Much Fiber Do You Need?
According to a 2021 review by the American Society for Nutrition, only 7% of adults meet the recommendation for fiber intake. Adults should aim for 25–38 grams of fiber daily. Men typically need more than women since their calorie needs are higher.
Bonus! Fiber isn’t just good for your blood sugar and digestion. A recent study also suggests it may help reduce the risk of dementia. If you're not used to eating much fiber, increase your intake gradually and drink plenty of water to prevent digestive discomfort. Gassiness is normal. This means your body is producing good bacteria (probiotics) in your bowel.
High-fiber Foods to Include Regularly
Lentils and legumes (like black beans, kidney beans, and chickpeas)
Whole fruits (especially those with edible skins or seeds, including apples, pears, stone fruit, citrus, and berries)
Vegetables (leafy greens, broccoli, Brussels sprouts, carrots)
Whole grains (barley, farro, quinoa, brown rice, whole wheat bread, and whole grain or chick pea pasta)
Protein: Not Just for Muscles
Yes, protein is essential for maintaining muscle, especially as we age. But it’s also needed to support metabolism, and keep you full longer—making it a powerful ally in blood sugar management and “waist” control.
When paired with carbohydrates, protein helps slow the absorption of sugar into the bloodstream, which can prevent blood sugar spikes and drops. As individuals with diabetes have a higher risk of heart disease, it’s important to pick leaner, lower-fat choices of protein.
Best Protein Choices for People with Diabetes:
Lean meats (chicken, turkey, lean beef)
Fish and seafood (especially fatty fish, like salmon, which contain omega-3s)
Eggs or egg substitutes
Tofu and tempeh
Greek yogurt (plain)
Nuts and seeds and natural nut butters (the type with the oil on top)
Include a source of protein at every meal and snack. This helps balance your plate and your blood sugar.
Healthy Carbs: Choose Wisely
While excessive intake of carbohydrates can raise blood sugar, they are still an important source of energy and should be included in your diet if you have diabetes. The key is choosing high-quality, nutrient-dense carbs that digest slowly and don’t cause big blood sugar swings.
Avoid or limit refined carbs (white bread, sugary cereals, sweets, sweetened beverages) that have minimal nutritional value and fiber. Of course, you can have some cake on your birthday, but overall, your diet shouldn’t be one of daily donuts and Skittles for snacks.
Smart Carb Choices for Diabetes:
Whole grains (oats, barley, quinoa, whole wheat, or chickpea pasta)
Legumes (beans, lentils)
Non-starchy vegetables (broccoli, spinach, cauliflower, kale, green beans)
Starchy vegetables (sweet potatoes, corn, lima beans, peas) in moderation
Fruits (especially berries, citrus fruit, and apples)
Combining carbs with fiber, protein, or healthy fats helps slow down glucose absorption. For example, have apple slices with peanut butter or whole-grain toast with avocado.
Healthy Fats for People with Diabetes
1. Monounsaturated Fats (MUFAs)
These fats can help lower bad cholesterol (LDL) and improve insulin sensitivity.
🥑 Avocados and avocado oil
Canola oil
🫒 Olives and olive oil
🥜 Nuts: almonds, cashews, peanuts, pistachios
🌰 Nut butters (in moderation, without added sugar)
2. Polyunsaturated Fats (PUFAs)
Especially omega-3 fatty acids, which are anti-inflammatory and heart-healthy.
🐟 Fatty fish: salmon, mackerel, sardines, trout
🌻 Seeds: chia seeds, flaxseeds, sunflower seeds
🌰 Walnuts
🛢️ Vegetable oils: sunflower oil, flaxseed oil, canola oil (use in moderation)
3. Omega-3 Fatty Acids
Important for reducing the risk of heart disease, which people with diabetes are more prone to.
🐟 Fatty fish (mentioned above)
🌱 Flaxseeds, chia seeds, walnuts
🍃 Algae-based supplements (plant-based omega-3s for vegans)
🛑 Fats to Limit or Avoid
Despite what RFK Jr advises, people with diabetes should reduce intake of:
❌ Saturated fats: red meat, bacon, fatty cuts of pork, butter, full-fat dairy, sausage, coconut oil (small amounts may be okay)
❌ Trans fats: found in processed foods, margarine, baked goods (always avoid)
These fats raise blood cholesterol and potentially the risk of cancer. Eating more of them is bad dietary advice. Trust me.
📝 Tips:
Portion control is key—even healthy fats are calorie-dense.
Pair healthy fats with fiber and protein to help stabilize blood sugar.
Read labels: Choose products with no trans fats and minimal added sugars.
Meal Prep Tips: Make Healthy Eating Easier
Planning ahead is one of the most effective ways to stick to your nutrition goals. When meals are ready to go, you're less likely to reach for something unhealthy or processed, or hit the drive-through.
Diabetes-friendly meal prep tips:
Plan your meals by the plate method
Divide your plate:Half vegetables
One-quarter lean protein
One-quarter healthy carbs
Batch cook proteins and grains
Grill chicken breasts, boil eggs, or cook a pot of quinoa or brown rice in advance. Store in portioned containers for quick meals. Grains should be cooled before freezing and can last up to 3 months.Pre-chop veggies and store them in the fridge
Having fresh veggies ready to go makes it easier to throw together a salad, stir-fry, or quick soup. Peppers, onions, mushrooms, and other veggies can be chopped ahead of time.Keep healthy snacks on hand
Prepare snack packs with almonds, low-fat cheese, boiled eggs, or veggie sticks with hummus or yogurt-based dip. This prevents blood sugar dips between meals.Use herbs and spices instead of sugar or salt
Flavor food with garlic, lemon, cumin, cinnamon, or fresh herbs to keep meals exciting without relying on added sugar or sodium. Personally, I love rosemary!
Final Thoughts
Medical Nutrition Therapy is not a one-size-fits-all approach—it’s about understanding your body’s needs and creating a sustainable, enjoyable way of eating. Focus on fiber-rich foods, lean proteins, healthy carbs and fat, and smart meal prep for better diabetes control.
If you’re unclear where to start, consider working with a Registered Dietitian (RD). They can help you create a personalized plan that fits your lifestyle, preferences, and health goals. Click here to book an insurance-covered telehealth visit with me!
Remember: You don’t have to be perfect. Every meal and snack is a chance to make a healthier choice. You got this.