What you eat matters: Tips for healthy eating for diabetes and prediabetes control

Diabetes is a chronic condition that affects how the body processes blood sugar (glucose). In the U.S., nearly 12% of the population has diabetes.

Proper nutrition plays a crucial role in managing diabetes and prediabetes. It helps regulate blood sugar levels, prevent complications, and maintain overall health. By making informed food choices, people with diabetes can improve their well-being and quality of life. People with prediabetes may be able to prevent or delay Type 2 diabetes.

A diabetes friendly diet can make a difference

A balanced diet is key to controlling diabetes and improving prediabetes. The main goals of a diabetes friendly diet include:

1. Regulating blood sugar levels: Choosing foods that are high in fiber can prevent spikes in blood glucose levels. Fiber can also help with making you feel full for longer.
2. Maintaining a healthy weight: Weight management is important for Type 1 and Type 2 diabetes.
3. Reducing the risk of complications: Proper nutrition supports heart health, kidney function and overall metabolic balance.

Get tips on making healthier food choices at fast-food restaurants and shopping at the grocery store from the American Diabetes Association.

Nutritional strategies for diabetes and prediabetes

Instead of avoiding carbs altogether, a balanced and healthful selection of carbohydrates helps achieve and maintain good blood glucose control. Many people are surprised to learn how many healthy food choices they have because they’re so often focused on what they should avoid.

We’ve put together some tips to avoid sharp rises and continually elevated glucose levels:

1. Focus on complex carbohydrates:
   • Opt for whole grains like quinoa, brown rice and whole wheat bread.
   • Include fiber-rich foods such as legumes (such as beans, peas and lentils), vegetables and fruits.
   • Avoid refined sugars and processed foods that can cause blood sugar spikes.
2. Prioritize lean proteins:
   • Choose lean meats, poultry, fish, tofu and legumes.
   • Protein helps stabilize blood sugar levels and keeps you full longer.
3. Incorporate healthy fats:
   • Include sources of unsaturated fats like olive oil, avocados, nuts and seeds.
   • Limit trans fats and saturated fats in fried and processed foods.
4. Watch portion sizes:
   • Use measuring cups and food scales to help you manage portion control.
   • Try eating smaller, more frequent meals, which can help keep blood sugar levels more stable.
5. Stay hydrated:
   • Drink plenty of water throughout the day to support kidney function and overall metabolism.
   • Limit sugary drinks and alcohol, which can negatively impact blood sugar levels.

Meal planning tips for better blood glucose control

Planning meals ahead of time helps us maintain good blood glucose control. Helpful steps include:

• Establish a mealtime and snack routine so that the body receives food at regular times.
• Eat dinner at least three to four hours before bedtime so food can be completely digested before bed. Some people may benefit from a bedtime snack to best support blood glucose levels. Talk to your healthcare provider or a registered dietitian to determine if this is appropriate for you.
• Enjoy a short walk after meals, especially after the late-day meal. This will help even out the glucose rise and avoid a spike. A walk after a larger meal than usual is also helpful for blood glucose management.
• Always have healthy snacks available. Ideas include a handful of nuts, Triscuit crackers with cheese or Greek yogurt with berries.

Get nutrition support from Sentara diabetes care and education specialists

Nutrition is a powerful tool for managing diabetes. By making thoughtful food choices, prioritizing balanced meals and maintaining an active lifestyle, individuals with diabetes can achieve better health outcomes and improve their quality of life. Start making small changes today for a healthier tomorrow.

Sentara diabetes care and education specialists can help you create a nutrition plan to help keep your blood glucose in check. You may choose an individual consult or sign up for diabetes group education classes.

Healthy eating, along with physical activity and any prescribed diabetes medication, will be the formula for managing your diabetes successfully. Learn more about Sentara Diabetes Medical Nutrition Therapy (MNT) and other diabetes support our registered dietitians offer.