Diabetes diet: what to eat, what to limit and the plate method

Food questions come up for almost everyone with diabetes: what to eat, what to avoid and how much. The honest answer is that a meal plan should fit you, your medicines and your culture. This article shares the general guidance from the NIDDK and NHS. It is not a personal diet plan.

The general pattern

The NIDDK suggests an eating pattern that emphasises dairy or plant-based dairy, fruits, non-starchy vegetables, protein foods and whole grains, including foods rich in fibre, calcium, vitamins and healthy fats. The NHS describes meals built around fruit, vegetables, wholegrain foods such as wholemeal bread and oats, and pulses such as chickpeas and lentils.

What to limit

The NIDDK recommends limiting saturated fat, sodium, sugary foods and sweet drinks such as soda, juice, flavoured coffee and sports drinks. The NHS suggests limiting processed foods that are high in salt and sugar, giving bacon, chips, cheese, sweets and biscuits as examples.

Drinks

The NIDDK suggests water, low-fat or non-fat milk, unsweetened tea or coffee, or sparkling water, and avoiding drinks with added sugar.

Alcohol

Both agencies say to limit alcohol. The NIDDK explains that if you take insulin or certain diabetes medicines, alcohol can cause low blood glucose, so you should eat when you drink and check your glucose afterwards. Ask your care team what is safe for you.

The plate method

The NIDDK describes a simple way to plan meals using a 9-inch plate:

• Fill half the plate with non-starchy vegetables
• Fill one quarter with high-fibre carbohydrate foods such as brown rice, whole grains, beans or fruit
• Fill one quarter with protein foods

The NIDDK says that if you do not take insulin, you may not need to count carbohydrates when using this method.

Carbohydrate counting

Carbohydrates raise blood glucose, and counting them can help people who use insulin decide how much insulin to take, according to the NIDDK. It adds that not everyone needs to count carbohydrates. A dietitian or diabetes educator can help you decide which method fits you. The NIDDK lists these professionals as part of a diabetes care team.

Go gradually

The NHS advises changing your diet gradually, with one small change each week, which can make habits easier to keep. It also advises not switching to a very strict, low-calorie diet without talking to a health professional first, especially if you take insulin or other diabetes medicine. If changing your diet is hard, ask your GP or diabetes nurse about local support.

Weight and sleep

The NIDDK says that losing 5% to 7% of current body weight may help prevent or improve health problems and help manage blood glucose, cholesterol and blood pressure. It also says getting 7 to 8 hours of sleep each night supports weight management. The NHS says that if you have been told you are overweight, losing weight is recommended, and that lifestyle changes can sometimes bring blood glucose down to a normal level.

Supplements and special foods

The NIDDK says there is no clear proof that any specific food, herb or supplement manages diabetes. It advises checking with your health care professional before using any, because some can cause side effects or affect your medicines. Please do not stop or change prescribed medicine on your own.

When to see a doctor

Ask your doctor or a registered dietitian for a meal plan if you have diabetes, especially if you take insulin or tablets that can cause low blood sugar. Seek advice if your readings are often high or low after meals, or if you have unplanned weight loss.

Low blood sugar can cause fainting or seizures, and very high blood sugar can lead to emergencies. In an emergency, call your local emergency number (112 in India, 911 in the United States).

This article is for education only and does not replace advice from your own doctor or dietitian.