Diabetes is a leading cause of heart attack, stroke, blindness, kidney failure, and amputation. It also leads to more sick days and less productivity on the job. The good news is, type 2 diabetes can be prevented, and it isn’t as hard as you might think.
Losing just 7% of your body weight (which translates to 14 pounds if you weigh 200 pounds) and exercising moderately (like brisk walking) 5 days a week can reduce your risk for type 2 diabetes by 58%. Lifestyle changes can also prevent or delay diabetes complications.1
Diet & Exercise
Nutrition and physical activity are important parts of a healthy lifestyle whether you have diabetes or not. Along with other benefits, following a healthy meal plan and being active can help you keep your blood glucose level, also called blood sugar, in your target range. To manage your blood glucose, you need to balance what you eat and drink with physical activity and diabetes medicine, if you take any.
Becoming more active and making changes in what you eat and drink can seem challenging at first. It is easier to start with small changes and get help from your family, friends, and your health care team. 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?
Eat smaller portions. Learn about serving sizes and how many servings you need in a meal. The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan specifies.
The food groups are:
- Vegetables
- Non-starchy: 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
Eat foods with heart-healthy fats, which mainly come from these foods:
- Oils that are liquid at room temperature, such as 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 margarine1
What foods and drinks should I limit if I have diabetes?
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. Consider using a sugar substitute in your coffee or tea.
If you drink alcohol, drink moderately — no more than one drink a day if you’re a woman or two drinks a day if you’re a man. If you use insulin or diabetes medicines that increase the amount of insulin your body makes, alcohol can make your blood glucose level drop too low.1
How much can I eat if I have diabetes?
Two common ways to help you plan how much to eat if you have diabetes are the plate method and carbohydrate counting. Check with your health care team about the method that’s best for you.
Plate Method
The plate method shows the amount of each food group you should eat. This method works best for lunch and dinner. You can find more details about using the plate method from the American Diabetes Association.
Carbohydrate Counting Method
Carb counting involves keeping track of the amount of carbs you eat and drink each day. Because carbs turn into glucose in your body, they affect your blood glucose level more than other foods do. Carb counting can help you manage your blood glucose level. If you take insulin, counting carbs can help you know how much insulin to take.1
Most carbs come from starches, fruits, milk, and sweets. Try to limit carbs with added sugars or those with refined grains, such as white bread and white rice. Instead, eat carbs from fruit, vegetables, whole grains, beans, and low-fat or nonfat milk. Learn more about diabetes meal plans at American Diabetes Association.
Why should I be physically active if I have diabetes?
Physical activity is an important part of managing your blood glucose level and staying healthy. 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 2
What physical activities should I do if I have diabetes?
- Ask your health care team what physical activities are safe for you. Many people choose walking with friends or family members.
- If you have been inactive or are trying a new activity, start slowly, with 5 to 10 minutes a day. Then add more time each week.
- 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.
- Take the stairs instead of elevator.
- Make your family outings active, such as a family bike ride or a walk in the park. 2
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