Hi everyone, it’s Aviva again! I hope you’re all doing well and staying strong in your health journeys. Today, I want to dive into one of the topics that I’m often asked about—what kind of food is good for people with diabetes? Now, I’m no nutritionist, but after living with diabetes for a while and making a ton of adjustments to my diet, I’ve learned a lot about which foods help me feel my best and keep my blood sugar levels in check. And, of course, I’m always happy to share what I’ve discovered with you!
One thing I’ve realized is that eating well with diabetes doesn’t have to mean giving up all the foods you love. It’s more about finding balance, making smart choices, and learning how different foods affect your body. Trust me, you can still enjoy delicious meals while keeping your health on track. Let’s get into it!
Understanding What Works: The Basics
First of all, when it comes to food and diabetes, balance is key. What you eat plays a huge role in controlling your blood sugar, and making thoughtful choices can really make a difference in how you feel throughout the day. It’s all about focusing on nutrient-dense foods that provide steady energy without causing big spikes in your blood sugar levels.
For me, it wasn’t easy at first—I had to do a lot of trial and error to figure out what worked best for my body. But over time, I’ve developed a good understanding of the foods that make me feel energized and balanced, and I think they’ll work for you too. Let me share some of my go-to foods and tips.
1. Non-Starchy Vegetables: The Stars of My Plate
When in doubt, fill up on non-starchy vegetables. They’re low in carbohydrates, packed with vitamins and minerals, and help you feel full without spiking your blood sugar. Think leafy greens, broccoli, cauliflower, peppers, zucchini, and cucumbers.
One of my favorite go-to meals is a big salad filled with a variety of colorful veggies. I’ll throw in some spinach, kale, tomatoes, bell peppers, and cucumbers, then add a protein like grilled chicken or salmon. I also love to top it with avocado for some healthy fat. The best part is that there are so many ways to change it up so you never get bored.
2. Lean Proteins: Keeping You Full and Satisfied
Protein is a crucial part of managing diabetes because it helps keep you full longer and stabilizes your blood sugar. My diet includes plenty of lean proteins like chicken, turkey, eggs, and fish (especially salmon and tuna, which are high in heart-healthy omega-3s).
For snacks, I often reach for hard-boiled eggs or a handful of nuts. Both are portable, easy to prepare, and a great source of protein and healthy fat.
3. Whole Grains: Choosing the Right Carbs
Carbohydrates often get a bad rap when it comes to diabetes, but not all carbs are created equal. The trick is to focus on whole grains, which are digested more slowly and cause a more gradual rise in blood sugar.
Some of my favorite whole grains include quinoa, brown rice, and oats. If I’m craving bread, I always go for whole grain or sprouted grain options. One of my go-to breakfasts is overnight oats with almond milk, chia seeds, and a handful of berries—it’s packed with fiber and keeps me satisfied for hours.
4. Healthy Fats: Don’t Be Afraid of Fat!
Healthy fats are your friend when you’re managing diabetes. They don’t raise your blood sugar and help you stay full. I love adding avocados, nuts, seeds, and olive oil to my meals.
I try to use olive oil or avocado oil when cooking, and I always have a jar of natural almond butter on hand to spread on whole grain toast or pair with apple slices. Just remember to watch portion sizes with fats since they’re calorie-dense—but don’t shy away from them.
5. Low-Glycemic Fruits: Sweet but Balanced
If you’re like me and you love fruit, don’t worry—you don’t have to cut it out completely. The key is to focus on low-glycemic fruits that won’t spike your blood sugar as quickly.
Berries, like strawberries, blueberries, and raspberries, are great options. Apples, pears, and cherries are also low on the glycemic index. I love adding berries to my morning yogurt or oatmeal, and sometimes I’ll just snack on them with a handful of nuts for balance.
6. Water and Herbal Teas: Stay Hydrated
I can’t stress this enough—staying hydrated is so important! Drinking enough water helps your body maintain stable blood sugar levels, and it also helps keep you full between meals.
I aim to drink water throughout the day, but I also enjoy herbal teas. Green tea, in particular, is a favorite of mine because it’s packed with antioxidants and has been shown to improve insulin sensitivity. If you’re looking for something flavorful but low-calorie, herbal teas are a great choice.
A Typical Day on My Plate
To give you an idea of how I put all of these tips into practice, here’s what a typical day of meals might look like for me:
Breakfast: Overnight oats with almond milk, chia seeds, a sprinkle of cinnamon, and a handful of fresh berries. Paired with a cup of green tea.
Lunch: Grilled chicken salad with spinach, kale, tomatoes, cucumbers, avocado, and a lemon-olive oil dressing. I’ll add some quinoa on the side for a bit of extra fiber and carbs.
Afternoon Snack: A handful of almonds and an apple, or Greek yogurt with a spoonful of chia seeds.
Dinner: Baked salmon with a side of roasted broccoli and cauliflower, plus a small serving of brown rice or quinoa.
Evening Snack: A square of dark chocolate (I have a sweet tooth!) and herbal tea.
The Importance of Portion Control and Mindful Eating
One thing I’ve learned is that portion control is just as important as the type of food you’re eating. Even when you’re making healthy choices, it’s easy to overdo it, especially with carbs and fats. I’ve found that using smaller plates and being mindful of my portions helps me stay on track.
I also try to eat slowly and really pay attention to how my body feels. It’s so easy to eat quickly and miss the signals that tell you when you’re full. But when I take my time, I not only enjoy my food more, but I also avoid overeating.
Finding Your Own Balance
Everyone’s body is different, so what works for me might not work exactly the same way for you. But the key is to listen to your body and figure out what foods make you feel your best. Keep experimenting with new recipes, pay attention to how certain foods affect your blood sugar, and most importantly, don’t be afraid to enjoy your meals.
Living with diabetes doesn’t mean you have to give up delicious food. It’s all about making smart choices that support your health while still allowing you to enjoy the process. Remember, eating well is not about restriction—it’s about nourishing your body in a way that helps you feel strong, balanced, and energized.
My Final Thoughts
If you’re just starting out on your diabetes journey, or if you’re struggling to find a good balance with your diet, remember that it’s a process. Don’t be too hard on yourself, and don’t expect perfection. The goal is to find foods that you enjoy and that make you feel good.
Take it one step at a time, and don’t hesitate to reach out if you ever need advice or support. We’re all in this together, and I truly believe that with the right mindset and approach, we can live full, healthy, and happy lives.
So, what are some of your favorite go-to foods that help you manage your diabetes? Let me know in the comments below—I’d love to hear from you!
Take care,
Aviva Miriam
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