What should a diabetic eat

Yoga is a type of stretching that focuses on your breathing and helps you relax. Even if you have problems moving or balancing, certain types of yoga can help. For instance, chair yoga has stretches you can do when sitting in a chair or holding onto a chair while standing. Your health care team can suggest whether yoga is right for you. The NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public.

Diabetes Overview What is Diabetes? What foods and drinks should I limit if I have diabetes? When should I eat if I have diabetes? How much can I eat if I have diabetes? What is medical nutrition therapy? Will supplements and vitamins help my diabetes?

Why should I be physically active if I have diabetes? How can I be physically active safely if I have diabetes? What physical activities should I do if I have diabetes? Eating well and being physically active most days of the week can help you keep your blood glucose level, blood pressure, and cholesterol in your target ranges lose weight or stay at a healthy weight prevent or delay diabetes problems feel good and have more energy What foods can I eat if I have diabetes?

The food groups are vegetables nonstarchy: includes broccoli, carrots, greens, peppers, and tomatoes starchy: includes potatoes, corn, and green peas fruits —includes oranges, melon, berries, apples, bananas, and grapes grains —at least half of your grains for the day should be whole grains includes wheat, rice, oats, cornmeal, barley, and quinoa examples: bread, pasta, cereal, and tortillas protein lean meat chicken or turkey without the skin fish eggs nuts and peanuts dried beans and certain peas, such as chickpeas and split peas meat substitutes, such as tofu dairy—nonfat or low fat milk or lactose-free milk if you have lactose intolerance yogurt cheese Learn more about the food groups at the U.

Eat foods with heart-healthy fats, which mainly come from these foods: oils that are liquid at room temperature, such as canola and olive oil nuts and seeds heart-healthy fish such as salmon, tuna, and mackerel avocado Use oils when cooking food instead of butter, cream, shortening, lard, or stick margarine. Choose healthy fats, such as from nuts, seeds, and olive oil. Foods and drinks to limit include fried foods and other foods high in saturated fat and trans fat foods high in salt, also called sodium sweets, such as baked goods, candy, and ice cream beverages with added sugars , such as juice, regular soda, and regular sports or energy drinks Drink water instead of sweetened beverages.

Weight-loss planning If you are overweight or have obesity , work with your health care team to create a weight-loss plan.

Meal plan methods Two common ways to help you plan how much to eat if you have diabetes are the plate method and carbohydrate counting, also called carb counting. Plate method The plate method helps you control your portion sizes.

Your daily eating plan also may include small snacks between meals. Portion sizes You can use everyday objects or your hand to judge the size of a portion. Choose healthy carbohydrates, such as fruit, vegetables, whole grains, beans, and low-fat milk, as part of your diabetes meal plan. Physical activity lowers blood glucose levels lowers blood pressure improves blood flow burns extra calories so you can keep your weight down if needed improves your mood can prevent falls and improve memory in older adults may help you sleep better If you are overweight, combining physical activity with a reduced-calorie eating plan can lead to even more benefits.

It may take a few weeks of physical activity before you see changes in your health. Drink water when you exercise to stay well hydrated. Plan ahead Talk with your health care team before you start a new physical activity routine, especially if you have other health problems. Prevent low blood glucose Because physical activity lowers your blood glucose, you should protect yourself against low blood glucose levels, also called hypoglycemia.

Take care of your feet People with diabetes may have problems with their feet because of poor blood flow and nerve damage that can result from high blood glucose levels. Add extra activity to your daily routine If you have been inactive or you are trying a new activity, start slowly, with 5 to 10 minutes a day.

Try these simple ways to add physical activities in your life each day: Walk around while you talk on the phone or during TV commercials. Do chores, such as work in the garden, rake leaves, clean the house, or wash the car. Park at the far end of the shopping center parking lot and walk to the store. We know this is more likely nearer to you being diagnosed, so find out everything you can about remission and speak to your healthcare team about it. There are different ways to lose weight, like a low-carb diet , Mediterranean diet and very low-calorie diets.

But speak to your healthcare team too, they can refer you to a dietitian for more specific advice and help you stick to your plan. We haven't created low- or very low-calorie meal plans as these could be challenging using foods. Most people who follow these diets use special meal replacement products which are nutritionally complete. If you chose to try a low-calorie diet, speak to your GP or nurse first, especially if you use medication like insulin.

Edward Morrison, who lost over four stone — read his story. By putting a plan in place and noting down your progress, you'll be able to see the positive changes you're making. Get practical tools and tailored advice on what to eat when you have type 2 diabetes — all in our Learning Zone.

These ideas may not look much different from what you eat already, and your favourite recipes and meals can usually be adapted to be healthier without you noticing too much difference.

Get more breakfast ideas. Get more healthy lunchtime swaps. Whole wheat and whole grains are lower on the glycemic index GI scale than white breads and rice. This means that they have less of an impact on blood sugar. Fatty fish is a healthy addition to any diet.

It contains important omega-3 fatty acids called eicosapentaenoic acid and docosahexaenoic acid. People need certain amounts of healthy fats to keep their body functioning and to promote heart and brain health. The ADA reports that a diet high in polyunsaturated and monounsaturated fats can improve blood sugar control and blood lipids in people with diabetes. People can eat seaweed, such as kelp and spirulina, as plant-based alternative sources of these fatty acids.

Instead of fried fish, which contains saturated and trans fats, people can try baked, roasted, or grilled fish. Try pairing this with a mix of vegetables. Beans are an excellent option for people with diabetes. They are source of plant-based protein, and they can satisfy the appetite while helping people reduce their carbohydrate intake.

Beans are also low on the glycemic index GI scale and are better for blood sugar regulation than many other starchy foods. According to a report from North Dakota State University, beans may also help people manage their blood sugar levels. They are a complex carbohydrate, so the body digests them slower than other carbohydrates. The same report suggests that eating beans may help with weight loss and could help regulate blood pressure and cholesterol levels.

Beans also contain important nutrients, including iron, potassium, and magnesium. They are highly versatile — a person might eat them in chili, stew, or a wrap with vegetables, for example. When using canned beans, be sure to choose options without added salt. Otherwise, drain and rinse the beans to remove any added salt.

Nuts can be another excellent addition to the diet. Like fish, nuts contain fatty acids that help keep the heart healthy. Walnuts are especially rich in a type of omega-3 called alpha-lipoic acid ALA. Like other omega-3s, ALA is important for heart health. People with diabetes may have a higher risk of heart disease or stroke , so it is important to consume these fatty acids. A study from suggested that eating walnuts is linked with a lower incidence of diabetes.

Walnuts also provide key nutrients, such as protein, vitamin B6, magnesium, and iron. People might add a handful of walnuts to their breakfast or a mixed salad. Learn about other beneficial nuts for diabetes here. Eating these fruits can be a great way to get vitamins and minerals without any carbohydrates. And research has shown that citrus fruits, such as oranges, grapefruits, and lemons, can be beneficial for people with diabetes.

Some researchers have found that two bioflavonoid antioxidants , called hesperidin and naringin, are responsible for the antidiabetic effects of oranges, for example. Learn about other beneficial fruits for diabetes here. Berries are full of antioxidants, which can help prevent oxidative stress.

Oxidative stress is linked with a wide range of health conditions, including heart disease and some cancers. Studies have found chronic levels of oxidative stress in people with diabetes. For example, the starch, fruits and milk list includes choices that are 12 to 15 grams of carbohydrates. Some people who have diabetes use the glycemic index to select foods, especially carbohydrates. This method ranks carbohydrate-containing foods based on their effect on blood glucose levels.

Talk with your dietitian about whether this method might work for you. When planning meals, take into account your size and activity level.

The following menu is tailored for someone who needs 1, to 1, calories a day. Embracing your healthy-eating plan is the best way to keep your blood glucose level under control and prevent diabetes complications. And if you need to lose weight, you can tailor it to your specific goals. Aside from managing your diabetes, a diabetes diet offers other benefits, too.

Because a diabetes diet recommends generous amounts of fruits, vegetables and fiber, following it is likely to reduce your risk of cardiovascular diseases and certain types of cancer. And consuming low-fat dairy products can reduce your risk of low bone mass in the future.

If you have diabetes, it's important that you partner with your doctor and dietitian to create an eating plan that works for you. Use healthy foods, portion control and scheduling to manage your blood glucose level. If you stray from your prescribed diet, you run the risk of fluctuating blood sugar levels and more-serious complications.

There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health. Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information and to understand which information is beneficial, we may combine your e-mail and website usage information with other information we have about you.

If we combine this information with your PHI, we will treat all of that information as PHI, and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of e-mail communications at any time by clicking on the Unsubscribe link in the e-mail. Our Housecall e-newsletter will keep you up-to-date on the latest health information. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.

Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Mayo Clinic is a nonprofit organization and proceeds from Web advertising help support our mission. Mayo Clinic does not endorse any of the third party products and services advertised.

A single copy of these materials may be reprinted for noncommercial personal use only. This content does not have an English version. This content does not have an Arabic version.

See more conditions. Diabetes diet: Create your healthy-eating plan. Products and services. Diabetes diet: Create your healthy-eating plan Your diabetes diet is simply a healthy-eating plan that will help you control your blood sugar.

By Mayo Clinic Staff. Related information Slide show: Healthy meals start with planning Slide show: The Mediterranean diet Slide show: 10 great health foods Slide show: Choose the right foods for weight control Slide show: Tips for cooking fish Slide show: Guide to beans and legumes Slide show: Guide to a high-fiber diet.