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Diabetes Nutrition Tips
Evidence-based guidance to help you eat well and manage your blood sugar
🩺 Understanding Glycemic Load (GL)
Glycemic load tells you how much a specific portion of food raises your blood sugar. A GL of 1–10 is low, 11–19 is medium, and 20+ is high. Aim to keep your daily total under 100 for good blood sugar control.
🍽 The Diabetes Plate Method
Fill half your plate with non-starchy vegetables (leafy greens, broccoli, peppers), one quarter with lean protein (chicken, fish, beans), and one quarter with quality carbohydrates (brown rice, sweet potato, quinoa).
⏰ Meal Timing Matters
Eating at consistent times each day helps regulate blood sugar. Aim for meals every 4–5 hours. Avoid skipping meals — this can lead to blood sugar drops followed by spikes when you do eat.
🌾 Net Carbs vs Total Carbs
Net carbs = Total carbs minus fiber. Fiber doesn't raise blood sugar, so you subtract it. Focus on keeping net carbs moderate (around 45–60g per meal depending on your plan) rather than eliminating all carbohydrates.
🐟 The Power of Healthy Fats
Foods rich in omega-3 fatty acids (salmon, sardines, walnuts, flaxseed) help reduce inflammation and improve insulin sensitivity. Include a source of healthy fat at each meal to slow carbohydrate absorption.
🚶 Move After Meals
A 10–15 minute gentle walk after eating can reduce post-meal blood sugar spikes by up to 22%. Your muscles absorb glucose during movement without needing insulin, making this one of the most effective strategies available.