Healthy Eating Tips for Diabetes to Improve Blood Sugar Control

Healthy nutrition is one of the most challenging parts of diabetes management. Diabetes educators are available to help!

Non-starchy vegetables and salad should fill ½ of your plate

Vegetables are an excellent source of vitamins & nutrients. Choose fresh or steamed veggies. Fried vegetables do not contain high nutritional value.  

Protein should fill ¼ of your plate

Healthy protein sources include lean meats (such as skinless chicken), fish & seafood, low-fat or fat-free cheeses, eggs, tofu and no-sugar-added peanut butter.

OK sources of protein include beef, lamb & pork.

Avoid fried chicken, sausages, cheeseburgers, pizza, regular bacon & regular cheeses.

• Protein portions should be no larger than the size of a deck of cards
• Sauces such as barbecue, teriyaki, etc., contain carbohydrates and are high in sugar

Grains and starchy vegetables should fill ¼ of your plate

Whenever possible, choose higher fiber, whole-grain or whole-wheat breads & pastas. Brown rice is healthier than white rice. Other good starches include old-fashioned & steel-cut oats, quinoa, artichoke, sweet potatoes & yams, potatoes, corn, squash & pumpkin.

OK carbs include granola bars, corn chips, pumpernickel or oat bread.

Avoid bagels, French fries, tortillas or wraps, corn bread, muffins, pancakes and couscous. Sweetened breads & pastries are not healthy and you should only eat them occasionally.

Beverages

Choose low-sugar or sugar-free drinks to help control your blood glucose (blood sugar). Avoid orange, apple, cranberry, or boxed juices. 

• Be aware that milk and all fruit juices (even 100% juice) contain carbohydrates.

Diabetes and Nutrition

Learn how carbohydrates, proteins & fats affect your blood sugar

Healthy Food Guide

This booklet will help you make healthier eating choices

Low-Carb Ideas & Options

Sample Menu: 30-45 Grams of Carbohydrates 

Sample Menu: 45-60 Grams of Carbohydrates

Healthy Snack Ideas

Diabetes Education Opportunities at UMass Memorial

Ask your care team for a referral. Email cheryl.barry@umassmemorial.org or call (508) 334-3206 for more information.

More Diabetes Management Resources