Winter brings hearty, comforting meals, but for those managing diabetes, limited access to fresh fruit and vegetable options can make healthy eating more challenging. For people with diabetes, maintaining stable blood sugar levels requires thoughtful choices, emphasizing nutrient-dense foods and reducing processed options. This guide provides practical tips to help you create balanced, diabetes-friendly meals for optimal health during the colder months.
Essentials of a Diabetes-Friendly Diet
A diabetes-friendly diet starts with a foundation of balanced nutrition. The American Diabetes Association (ADA) Plate Method is an easy and effective strategy. The ADA Plate Method breaks down your plate into three sections:
Non-Starchy Vegetables (half of the plate): These provide essential nutrients, fiber, and bulk with minimal calories and impact on blood sugar.
Lean Protein (one-quarter of the plate): Protein helps stabilize blood sugar and keeps you feeling satisfied.
Whole Grains or Starchy Vegetables (one-quarter of the plate): Complex carbohydrates offer slow-releasing energy that supports blood sugar control.
This simple approach allows for flexibility while ensuring each meal contributes to better glucose management.
Understanding Blood Sugar and Food Choices
Carbohydrates are a significant driver of blood sugar fluctuations. Simple carbohydrates, such as those found in sugary snacks or white bread, digest quickly and cause sharp blood sugar spikes. On the other hand, complex carbohydrates, such as whole grains and legumes (beans and lentils), digest more slowly and help maintain stable glucose levels.
Balancing carbs with protein and healthy fats further slows digestion and supports steady energy. For instance, pairing brown rice with grilled chicken and avocado makes a well-rounded, diabetes-friendly meal.
The Importance of Fiber and Healthy Fats
Fiber and healthy fats are essential components of a balanced diet. They play a key role in maintaining stable blood glucose levels.
Fiber is a nondigestible carbohydrate, found in vegetables, fruits, whole grains, and legumes. It slows digestion, reduces blood sugar spikes, and supports heart and gut health. Foods like oats, beans, and flaxseed are especially beneficial for blood sugar control.
Healthy fats provide sustained energy and promote satiety. Unsaturated fats, such as those in avocados, nuts, seeds, and olive oil, also help lower cholesterol and reduce inflammation. Limit saturated fats, often found in processed meats, butter, and full-fat dairy, as they can increase cholesterol levels and heart disease risk.
Winter brings hearty, comforting meals, but for those managing diabetes, limited access to fresh fruit and vegetable options can make healthy eating more challenging. For people with diabetes, maintaining stable blood sugar levels requires thoughtful choices, emphasizing nutrient-dense foods and reducing processed options. This guide provides practical tips to help you create balanced, diabetes-friendly meals for optimal health during the colder months.
Essentials of a Diabetes-Friendly Diet
A diabetes-friendly diet starts with a foundation of balanced nutrition. The American Diabetes Association (ADA) Plate Method is an easy and effective strategy. The ADA Plate Method breaks down your plate into three sections:
Non-Starchy Vegetables (half of the plate): These provide essential nutrients, fiber, and bulk with minimal calories and impact on blood sugar.
Lean Protein (one-quarter of the plate): Protein helps stabilize blood sugar and keeps you feeling satisfied.
Whole Grains or Starchy Vegetables (one-quarter of the plate): Complex carbohydrates offer slow-releasing energy that supports blood sugar control.
This simple approach allows for flexibility while ensuring each meal contributes to better glucose management.
Understanding Blood Sugar and Food Choices
Carbohydrates are a significant driver of blood sugar fluctuations. Simple carbohydrates, such as those found in sugary snacks or white bread, digest quickly and cause sharp blood sugar spikes. On the other hand, complex carbohydrates, such as whole grains and legumes (beans and lentils), digest more slowly and help maintain stable glucose levels.
Balancing carbs with protein and healthy fats further slows digestion and supports steady energy. For instance, pairing brown rice with grilled chicken and avocado makes a well-rounded, diabetes-friendly meal.
The Importance of Fiber and Healthy Fats
Fiber and healthy fats are essential components of a balanced diet. They play a key role in maintaining stable blood glucose levels.
Fiber is a nondigestible carbohydrate, found in vegetables, fruits, whole grains, and legumes. It slows digestion, reduces blood sugar spikes, and supports heart and gut health. Foods like oats, beans, and flaxseed are especially beneficial for blood sugar control.
Healthy fats provide sustained energy and promote satiety. Unsaturated fats, such as those in avocados, nuts, seeds, and olive oil, also help lower cholesterol and reduce inflammation. Limit saturated fats, often found in processed meats, butter, and full-fat dairy, as they can increase cholesterol levels and heart disease risk.
Winter brings hearty, comforting meals, but for those managing diabetes, limited access to fresh fruit and vegetable options can make healthy eating more challenging. For people with diabetes, maintaining stable blood sugar levels requires thoughtful choices, emphasizing nutrient-dense foods and reducing processed options. This guide provides practical tips to help you create balanced, diabetes-friendly meals for optimal health during the colder months.
Essentials of a Diabetes-Friendly Diet
A diabetes-friendly diet starts with a foundation of balanced nutrition. The American Diabetes Association (ADA) Plate Method is an easy and effective strategy. The ADA Plate Method breaks down your plate into three sections:
Non-Starchy Vegetables (half of the plate): These provide essential nutrients, fiber, and bulk with minimal calories and impact on blood sugar.
Lean Protein (one-quarter of the plate): Protein helps stabilize blood sugar and keeps you feeling satisfied.
Whole Grains or Starchy Vegetables (one-quarter of the plate): Complex carbohydrates offer slow-releasing energy that supports blood sugar control.
This simple approach allows for flexibility while ensuring each meal contributes to better glucose management.
Understanding Blood Sugar and Food Choices
Carbohydrates are a significant driver of blood sugar fluctuations. Simple carbohydrates, such as those found in sugary snacks or white bread, digest quickly and cause sharp blood sugar spikes. On the other hand, complex carbohydrates, such as whole grains and legumes (beans and lentils), digest more slowly and help maintain stable glucose levels.
Balancing carbs with protein and healthy fats further slows digestion and supports steady energy. For instance, pairing brown rice with grilled chicken and avocado makes a well-rounded, diabetes-friendly meal.
The Importance of Fiber and Healthy Fats
Fiber and healthy fats are essential components of a balanced diet. They play a key role in maintaining stable blood glucose levels.
Fiber is a nondigestible carbohydrate, found in vegetables, fruits, whole grains, and legumes. It slows digestion, reduces blood sugar spikes, and supports heart and gut health. Foods like oats, beans, and flaxseed are especially beneficial for blood sugar control.
Healthy fats provide sustained energy and promote satiety. Unsaturated fats, such as those in avocados, nuts, seeds, and olive oil, also help lower cholesterol and reduce inflammation. Limit saturated fats, often found in processed meats, butter, and full-fat dairy, as they can increase cholesterol levels and heart disease risk.
Winter brings hearty, comforting meals, but for those managing diabetes, limited access to fresh fruit and vegetable options can make healthy eating more challenging. For people with diabetes, maintaining stable blood sugar levels requires thoughtful choices, emphasizing nutrient-dense foods and reducing processed options. This guide provides practical tips to help you create balanced, diabetes-friendly meals for optimal health during the colder months.
Essentials of a Diabetes-Friendly Diet
A diabetes-friendly diet starts with a foundation of balanced nutrition. The American Diabetes Association (ADA) Plate Method is an easy and effective strategy. The ADA Plate Method breaks down your plate into three sections:
Non-Starchy Vegetables (half of the plate): These provide essential nutrients, fiber, and bulk with minimal calories and impact on blood sugar.
Lean Protein (one-quarter of the plate): Protein helps stabilize blood sugar and keeps you feeling satisfied.
Whole Grains or Starchy Vegetables (one-quarter of the plate): Complex carbohydrates offer slow-releasing energy that supports blood sugar control.
This simple approach allows for flexibility while ensuring each meal contributes to better glucose management.
Understanding Blood Sugar and Food Choices
Carbohydrates are a significant driver of blood sugar fluctuations. Simple carbohydrates, such as those found in sugary snacks or white bread, digest quickly and cause sharp blood sugar spikes. On the other hand, complex carbohydrates, such as whole grains and legumes (beans and lentils), digest more slowly and help maintain stable glucose levels.
Balancing carbs with protein and healthy fats further slows digestion and supports steady energy. For instance, pairing brown rice with grilled chicken and avocado makes a well-rounded, diabetes-friendly meal.
The Importance of Fiber and Healthy Fats
Fiber and healthy fats are essential components of a balanced diet. They play a key role in maintaining stable blood glucose levels.
Fiber is a nondigestible carbohydrate, found in vegetables, fruits, whole grains, and legumes. It slows digestion, reduces blood sugar spikes, and supports heart and gut health. Foods like oats, beans, and flaxseed are especially beneficial for blood sugar control.
Healthy fats provide sustained energy and promote satiety. Unsaturated fats, such as those in avocados, nuts, seeds, and olive oil, also help lower cholesterol and reduce inflammation. Limit saturated fats, often found in processed meats, butter, and full-fat dairy, as they can increase cholesterol levels and heart disease risk.
Winter brings hearty, comforting meals, but for those managing diabetes, limited access to fresh fruit and vegetable options can make healthy eating more challenging. For people with diabetes, maintaining stable blood sugar levels requires thoughtful choices, emphasizing nutrient-dense foods and reducing processed options. This guide provides practical tips to help you create balanced, diabetes-friendly meals for optimal health during the colder months.
Essentials of a Diabetes-Friendly Diet
A diabetes-friendly diet starts with a foundation of balanced nutrition. The American Diabetes Association (ADA) Plate Method is an easy and effective strategy. The ADA Plate Method breaks down your plate into three sections:
Non-Starchy Vegetables (half of the plate): These provide essential nutrients, fiber, and bulk with minimal calories and impact on blood sugar.
Lean Protein (one-quarter of the plate): Protein helps stabilize blood sugar and keeps you feeling satisfied.
Whole Grains or Starchy Vegetables (one-quarter of the plate): Complex carbohydrates offer slow-releasing energy that supports blood sugar control.
This simple approach allows for flexibility while ensuring each meal contributes to better glucose management.
Understanding Blood Sugar and Food Choices
Carbohydrates are a significant driver of blood sugar fluctuations. Simple carbohydrates, such as those found in sugary snacks or white bread, digest quickly and cause sharp blood sugar spikes. On the other hand, complex carbohydrates, such as whole grains and legumes (beans and lentils), digest more slowly and help maintain stable glucose levels.
Balancing carbs with protein and healthy fats further slows digestion and supports steady energy. For instance, pairing brown rice with grilled chicken and avocado makes a well-rounded, diabetes-friendly meal.
The Importance of Fiber and Healthy Fats
Fiber and healthy fats are essential components of a balanced diet. They play a key role in maintaining stable blood glucose levels.
Fiber is a nondigestible carbohydrate, found in vegetables, fruits, whole grains, and legumes. It slows digestion, reduces blood sugar spikes, and supports heart and gut health. Foods like oats, beans, and flaxseed are especially beneficial for blood sugar control.
Healthy fats provide sustained energy and promote satiety. Unsaturated fats, such as those in avocados, nuts, seeds, and olive oil, also help lower cholesterol and reduce inflammation. Limit saturated fats, often found in processed meats, butter, and full-fat dairy, as they can increase cholesterol levels and heart disease risk.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Winter Grocery Staples for Managing Blood Sugar
Winter is the perfect time to embrace hearty, nourishing ingredients that stabilize blood glucose levels. Stocking up on key ingredients ensures you have options to create balanced meals.
Fresh Produce: Non-Starchy and Starchy Vegetables
Non-starchy vegetables are low in carbohydrates and should form the largest portion of your plate. These vegetables have minimal impact on blood glucose levels, making them an excellent choice for managing diabetes. Examples of non-starchy vegetables you should add to your grocery list include:
Asparagus
Zucchini squash
Celery
Cucumber
Broccoli/ cauliflower
Mushrooms
Green beans
Lettuce, spinach, and kale
Eggplant
Carrots
Beets
Starchy vegetables, while higher in carbs, are nutritious and can replace grains in your diet. The key is portion control and pairing them with protein or healthy fats to create balanced meals. To keep starchy vegetables diabetes-friendly, focus on portion control and pair them with lean proteins or healthy fats for a balanced meal that supports stable blood sugar levels. Examples of starchy vegetables to add to your grocery list include:
Beans / lentils
Potatoes / sweet potatoes
Corn
Peas
Taro / Yams
Plantains
Note: on a plant-based, diabetes-friendly diet, beans and lentils count toward your protein intake.
Frozen Vegetables: A Convenient and Healthy Option
Frozen vegetables are a budget-friendly alternative when fresh produce is scarce or too costly. They retain their nutritional value and are quick to prepare. Choose plain varieties without added sauces or seasonings to avoid excess sodium or hidden sugars.
Here are some frozen vegetables to add to your grocery list:
California mix (broccoli, carrots, cauliflower)
Chopped spinach
Cauliflower rice
Green beans
Mixed vegetable blends
Edamame
Pepper and onions
Peas
Sugar snap peas
Asian Medley (sugar snap peas, corn, broccoli)
Corn
Note: this list contains a mix of starchy and non-starchy vegetables.
Whole Grains and High-Fiber Staples
Whole grains are an excellent source of fiber and energy. They digest slowly, helping prevent blood sugar spikes and keeping you full longer.
Prioritize whole grains over refined grains. Here are some whole grains to include in your grocery list:
Brown or wild rice
Quinoa
Barley
Farro
Whole-wheat pasta and bread.
Oatmeal
Popcorn (without butter, sugar, or other seasonings)
Whole-grain breakfast cereals (without added sugar)
Lean Proteins and Plant-Based Alternatives
Protein is a cornerstone of diabetes-friendly meals, as it has little effect on blood sugar and keeps you feeling full. Plus, it is lower in calories than fats. Include both lean animal proteins and plant-based options for variety.
Here are some proteins to include in your grocery list:
Lean animal proteins:
Chicken
Turkey
Eggs
Fish (salmon, cod, tuna)
Seafood
Lean red meat (beef, pork)
Plant-based alternatives:
Beans (black beans, chickpeas, kidney beans)
Lentils
Tofu
Tempeh
Foods to Limit or Avoid
Processed Foods with Added Sugar
Processed foods often contain added sugars, which raise their glycemic index. The glycemic index is a measurement that assesses how quickly a food raises blood sugar levels. More processed and refined foods that contain simple sugars have a higher glycemic index than foods with greater fiber content. Simple sugars are rapidly digested, leading to a sharp spike in blood glucose levels followed by a rapid drop. Check ingredient labels for hidden sugars, which may be listed as high-fructose corn syrup, honey, molasses, maltodextrin, maple syrup, agave, or dextrose. Avoid sugary snacks, sweetened beverages, and desserts as much as possible. The American Heart Association provides the following guidelines for daily added sugar intake:
Women: No more than 25 grams (6 teaspoons) per day (about 100 calories).
Men: No more than 36 grams (9 teaspoons) per day (about 150 calories).
Examples of added sugar in foods:
A 12-ounce can of regular soda contains about 39 grams of sugar
A single serving (6 ounces) of sweetened yogurt can have 20–25 grams of added sugar
Saturated Fats and High-Sodium Options
People with diabetes face a higher risk of cardiovascular disease, the leading cause of death and complications in this group. Saturated fats, found in fried foods, fatty cuts of meat, and full-fat dairy, can raise cholesterol and increase the risk of heart disease. To reduce saturated fat, limit butter, fatty cuts of meat (like beef, lamb, and pork), processed meats, full-fat dairy, fried foods, cakes, pastries, and coconut. The American Diabetes Association recommends limiting saturated fats to less than 10% of total daily calories. For a 2,000-calorie diet, this means saturated fat intake should not exceed 20 grams per day.
Examples of Saturated fat content:
Sodium, while not directly impacting blood sugar, contributes to high blood pressure—a common complication for people with diabetes Sodium is often added to processed foods as a preservative, making it easy to consume more than recommended. To reduce the risk of diabetes-related complications, limit processed foods. Common high-sodium items include pre-seasoned or breaded meats, canned soups, salty snacks, condiments, sauces, frozen meals, and processed cheeses.
The American Heart Association advises limiting sodium intake to 2,300 mg per day, with an ideal limit of 1,500 mg per day for those managing high blood pressure or diabetes.
Examples of high-sodium foods:
Tips for Smart Grocery Shopping
Reading the Nutrition Facts Label
Understanding how to read food labels is a powerful tool for making informed dietary choices, especially when following a diabetes-friendly diet. Here's a quick guide to help you navigate food labels effectively:
Serving Size: Indicates the portion for which nutritional information is provided.
Amount Per Serving: Lists the number of servings per container.
Calories: Shows the energy provided by the food, based on the serving size.
Total Carbohydrates: Includes all types of carbohydrates: sugars, starches, and fiber.
Dietary Fiber: Aim for foods with higher fiber content. To be considered high fiber, the food item should have 5 grams or more of fiber per serving. A good source of fiber has 2.5 to 4.9 grams of fiber per serving
Added Sugars: Limiting added sugars helps reduce blood sugar spikes. Try to keep your daily added sugar intake to less than 25 grams.
Sodium: Aim for low-sodium alternatives. A low sodium item is defined as 140 mg or less per serving.
Fats: Limit saturated and trans fats to reduce heart disease risk and opt for unsaturated fats as healthier options. Keep trans fats close to zero grams daily and limit saturated fat to less than 10% of daily calories or 20 grams daily.
% Daily Value (%DV): Shows how much a nutrient in a serving contributes to daily nutrient requirements.
List of Ingredients: Ingredients are listed in descending order by weight. When looking for whole-grain carbohydrates, make sure the word “whole” is first on the ingredients list.
Planning a Diabetes-Friendly Meal Plan
Meal planning makes it easier to follow a diabetes-friendly diet and saves time during busy weeks. Using the ADA Plate Method as a guide, you can organize meals to support stable blood sugar levels while enjoying variety. Here’s how:
Pick a weekly menu: Decide on breakfasts, lunches, dinners, and snacks for the week.
Create a grocery list: Write down the ingredients you’ll need for each meal. Stick to your list to avoid buying unnecessary processed foods.
Prep ahead: Cook in batches to save time and ensure you have diabetes-friendly meals ready to go.
Budget-Friendly Shopping for Healthy Foods
Healthy eating doesn’t have to be expensive. With a few strategies, you can stock your pantry with diabetes-friendly staples on a budget:
Shop seasonal produce: Fruits and vegetables in season are often cheaper. In winter, look for hearty options like pumpkin, apples, cabbage, and root vegetables.
Buy frozen: Frozen vegetables are a great alternative to fresh produce, especially those out of season, and retain nutritional value.
Choose store brands: Generic or store-brand products are often less expensive but just as nutritious as name-brand items.
Buy in bulk: Purchase staples like whole grains, beans, and nuts in bulk to save money
Avoid pre-packaged meals: While convenient, pre-packaged and processed meals are often more expensive and contain added sugar, sodium, and unhealthy fats.
What Should Diabetics Drink First Thing in the Morning?
Starting your day right sets the tone for balanced glucose levels, and this includes your beverage choices. Sugary drinks often hide "sneaky" sugars that can quickly spike blood sugar levels, making it important to choose wisely. The best options for people with diabetes are simple and naturally low in sugar, such as:
Water
Black coffee (unsweetened)
Unsweetened tea
Plant-based milk alternatives like unsweetened almond, soy, or oat milk
How a Season Dietitian Can Help You Build a Diabetes-Friendly Meal Plan
Managing a diabetes-friendly diet can feel overwhelming at first, but Season Health has experienced Dietitians who can make the process much simpler and more effective. They offer personalized advice tailored to your health goals, lifestyle, and preferences. A dietitian also helps you create a sustainable plan that works for you, helping you to understand how foods affect blood sugar levels and develop strategies to manage diet and cravings. Working with a Season dietitian empowers you to take control of your diet and maintain stable glucose levels without sacrificing variety or enjoyment.
Winter Grocery Staples for Managing Blood Sugar
Winter is the perfect time to embrace hearty, nourishing ingredients that stabilize blood glucose levels. Stocking up on key ingredients ensures you have options to create balanced meals.
Fresh Produce: Non-Starchy and Starchy Vegetables
Non-starchy vegetables are low in carbohydrates and should form the largest portion of your plate. These vegetables have minimal impact on blood glucose levels, making them an excellent choice for managing diabetes. Examples of non-starchy vegetables you should add to your grocery list include:
Asparagus
Zucchini squash
Celery
Cucumber
Broccoli/ cauliflower
Mushrooms
Green beans
Lettuce, spinach, and kale
Eggplant
Carrots
Beets
Starchy vegetables, while higher in carbs, are nutritious and can replace grains in your diet. The key is portion control and pairing them with protein or healthy fats to create balanced meals. To keep starchy vegetables diabetes-friendly, focus on portion control and pair them with lean proteins or healthy fats for a balanced meal that supports stable blood sugar levels. Examples of starchy vegetables to add to your grocery list include:
Beans / lentils
Potatoes / sweet potatoes
Corn
Peas
Taro / Yams
Plantains
Note: on a plant-based, diabetes-friendly diet, beans and lentils count toward your protein intake.
Frozen Vegetables: A Convenient and Healthy Option
Frozen vegetables are a budget-friendly alternative when fresh produce is scarce or too costly. They retain their nutritional value and are quick to prepare. Choose plain varieties without added sauces or seasonings to avoid excess sodium or hidden sugars.
Here are some frozen vegetables to add to your grocery list:
California mix (broccoli, carrots, cauliflower)
Chopped spinach
Cauliflower rice
Green beans
Mixed vegetable blends
Edamame
Pepper and onions
Peas
Sugar snap peas
Asian Medley (sugar snap peas, corn, broccoli)
Corn
Note: this list contains a mix of starchy and non-starchy vegetables.
Whole Grains and High-Fiber Staples
Whole grains are an excellent source of fiber and energy. They digest slowly, helping prevent blood sugar spikes and keeping you full longer.
Prioritize whole grains over refined grains. Here are some whole grains to include in your grocery list:
Brown or wild rice
Quinoa
Barley
Farro
Whole-wheat pasta and bread.
Oatmeal
Popcorn (without butter, sugar, or other seasonings)
Whole-grain breakfast cereals (without added sugar)
Lean Proteins and Plant-Based Alternatives
Protein is a cornerstone of diabetes-friendly meals, as it has little effect on blood sugar and keeps you feeling full. Plus, it is lower in calories than fats. Include both lean animal proteins and plant-based options for variety.
Here are some proteins to include in your grocery list:
Lean animal proteins:
Chicken
Turkey
Eggs
Fish (salmon, cod, tuna)
Seafood
Lean red meat (beef, pork)
Plant-based alternatives:
Beans (black beans, chickpeas, kidney beans)
Lentils
Tofu
Tempeh
Foods to Limit or Avoid
Processed Foods with Added Sugar
Processed foods often contain added sugars, which raise their glycemic index. The glycemic index is a measurement that assesses how quickly a food raises blood sugar levels. More processed and refined foods that contain simple sugars have a higher glycemic index than foods with greater fiber content. Simple sugars are rapidly digested, leading to a sharp spike in blood glucose levels followed by a rapid drop. Check ingredient labels for hidden sugars, which may be listed as high-fructose corn syrup, honey, molasses, maltodextrin, maple syrup, agave, or dextrose. Avoid sugary snacks, sweetened beverages, and desserts as much as possible. The American Heart Association provides the following guidelines for daily added sugar intake:
Women: No more than 25 grams (6 teaspoons) per day (about 100 calories).
Men: No more than 36 grams (9 teaspoons) per day (about 150 calories).
Examples of added sugar in foods:
A 12-ounce can of regular soda contains about 39 grams of sugar
A single serving (6 ounces) of sweetened yogurt can have 20–25 grams of added sugar
Saturated Fats and High-Sodium Options
People with diabetes face a higher risk of cardiovascular disease, the leading cause of death and complications in this group. Saturated fats, found in fried foods, fatty cuts of meat, and full-fat dairy, can raise cholesterol and increase the risk of heart disease. To reduce saturated fat, limit butter, fatty cuts of meat (like beef, lamb, and pork), processed meats, full-fat dairy, fried foods, cakes, pastries, and coconut. The American Diabetes Association recommends limiting saturated fats to less than 10% of total daily calories. For a 2,000-calorie diet, this means saturated fat intake should not exceed 20 grams per day.
Examples of Saturated fat content:
Sodium, while not directly impacting blood sugar, contributes to high blood pressure—a common complication for people with diabetes Sodium is often added to processed foods as a preservative, making it easy to consume more than recommended. To reduce the risk of diabetes-related complications, limit processed foods. Common high-sodium items include pre-seasoned or breaded meats, canned soups, salty snacks, condiments, sauces, frozen meals, and processed cheeses.
The American Heart Association advises limiting sodium intake to 2,300 mg per day, with an ideal limit of 1,500 mg per day for those managing high blood pressure or diabetes.
Examples of high-sodium foods:
Tips for Smart Grocery Shopping
Reading the Nutrition Facts Label
Understanding how to read food labels is a powerful tool for making informed dietary choices, especially when following a diabetes-friendly diet. Here's a quick guide to help you navigate food labels effectively:
Serving Size: Indicates the portion for which nutritional information is provided.
Amount Per Serving: Lists the number of servings per container.
Calories: Shows the energy provided by the food, based on the serving size.
Total Carbohydrates: Includes all types of carbohydrates: sugars, starches, and fiber.
Dietary Fiber: Aim for foods with higher fiber content. To be considered high fiber, the food item should have 5 grams or more of fiber per serving. A good source of fiber has 2.5 to 4.9 grams of fiber per serving
Added Sugars: Limiting added sugars helps reduce blood sugar spikes. Try to keep your daily added sugar intake to less than 25 grams.
Sodium: Aim for low-sodium alternatives. A low sodium item is defined as 140 mg or less per serving.
Fats: Limit saturated and trans fats to reduce heart disease risk and opt for unsaturated fats as healthier options. Keep trans fats close to zero grams daily and limit saturated fat to less than 10% of daily calories or 20 grams daily.
% Daily Value (%DV): Shows how much a nutrient in a serving contributes to daily nutrient requirements.
List of Ingredients: Ingredients are listed in descending order by weight. When looking for whole-grain carbohydrates, make sure the word “whole” is first on the ingredients list.
Planning a Diabetes-Friendly Meal Plan
Meal planning makes it easier to follow a diabetes-friendly diet and saves time during busy weeks. Using the ADA Plate Method as a guide, you can organize meals to support stable blood sugar levels while enjoying variety. Here’s how:
Pick a weekly menu: Decide on breakfasts, lunches, dinners, and snacks for the week.
Create a grocery list: Write down the ingredients you’ll need for each meal. Stick to your list to avoid buying unnecessary processed foods.
Prep ahead: Cook in batches to save time and ensure you have diabetes-friendly meals ready to go.
Budget-Friendly Shopping for Healthy Foods
Healthy eating doesn’t have to be expensive. With a few strategies, you can stock your pantry with diabetes-friendly staples on a budget:
Shop seasonal produce: Fruits and vegetables in season are often cheaper. In winter, look for hearty options like pumpkin, apples, cabbage, and root vegetables.
Buy frozen: Frozen vegetables are a great alternative to fresh produce, especially those out of season, and retain nutritional value.
Choose store brands: Generic or store-brand products are often less expensive but just as nutritious as name-brand items.
Buy in bulk: Purchase staples like whole grains, beans, and nuts in bulk to save money
Avoid pre-packaged meals: While convenient, pre-packaged and processed meals are often more expensive and contain added sugar, sodium, and unhealthy fats.
What Should Diabetics Drink First Thing in the Morning?
Starting your day right sets the tone for balanced glucose levels, and this includes your beverage choices. Sugary drinks often hide "sneaky" sugars that can quickly spike blood sugar levels, making it important to choose wisely. The best options for people with diabetes are simple and naturally low in sugar, such as:
Water
Black coffee (unsweetened)
Unsweetened tea
Plant-based milk alternatives like unsweetened almond, soy, or oat milk
How a Season Dietitian Can Help You Build a Diabetes-Friendly Meal Plan
Managing a diabetes-friendly diet can feel overwhelming at first, but Season Health has experienced Dietitians who can make the process much simpler and more effective. They offer personalized advice tailored to your health goals, lifestyle, and preferences. A dietitian also helps you create a sustainable plan that works for you, helping you to understand how foods affect blood sugar levels and develop strategies to manage diet and cravings. Working with a Season dietitian empowers you to take control of your diet and maintain stable glucose levels without sacrificing variety or enjoyment.
Winter Grocery Staples for Managing Blood Sugar
Winter is the perfect time to embrace hearty, nourishing ingredients that stabilize blood glucose levels. Stocking up on key ingredients ensures you have options to create balanced meals.
Fresh Produce: Non-Starchy and Starchy Vegetables
Non-starchy vegetables are low in carbohydrates and should form the largest portion of your plate. These vegetables have minimal impact on blood glucose levels, making them an excellent choice for managing diabetes. Examples of non-starchy vegetables you should add to your grocery list include:
Asparagus
Zucchini squash
Celery
Cucumber
Broccoli/ cauliflower
Mushrooms
Green beans
Lettuce, spinach, and kale
Eggplant
Carrots
Beets
Starchy vegetables, while higher in carbs, are nutritious and can replace grains in your diet. The key is portion control and pairing them with protein or healthy fats to create balanced meals. To keep starchy vegetables diabetes-friendly, focus on portion control and pair them with lean proteins or healthy fats for a balanced meal that supports stable blood sugar levels. Examples of starchy vegetables to add to your grocery list include:
Beans / lentils
Potatoes / sweet potatoes
Corn
Peas
Taro / Yams
Plantains
Note: on a plant-based, diabetes-friendly diet, beans and lentils count toward your protein intake.
Frozen Vegetables: A Convenient and Healthy Option
Frozen vegetables are a budget-friendly alternative when fresh produce is scarce or too costly. They retain their nutritional value and are quick to prepare. Choose plain varieties without added sauces or seasonings to avoid excess sodium or hidden sugars.
Here are some frozen vegetables to add to your grocery list:
California mix (broccoli, carrots, cauliflower)
Chopped spinach
Cauliflower rice
Green beans
Mixed vegetable blends
Edamame
Pepper and onions
Peas
Sugar snap peas
Asian Medley (sugar snap peas, corn, broccoli)
Corn
Note: this list contains a mix of starchy and non-starchy vegetables.
Whole Grains and High-Fiber Staples
Whole grains are an excellent source of fiber and energy. They digest slowly, helping prevent blood sugar spikes and keeping you full longer.
Prioritize whole grains over refined grains. Here are some whole grains to include in your grocery list:
Brown or wild rice
Quinoa
Barley
Farro
Whole-wheat pasta and bread.
Oatmeal
Popcorn (without butter, sugar, or other seasonings)
Whole-grain breakfast cereals (without added sugar)
Lean Proteins and Plant-Based Alternatives
Protein is a cornerstone of diabetes-friendly meals, as it has little effect on blood sugar and keeps you feeling full. Plus, it is lower in calories than fats. Include both lean animal proteins and plant-based options for variety.
Here are some proteins to include in your grocery list:
Lean animal proteins:
Chicken
Turkey
Eggs
Fish (salmon, cod, tuna)
Seafood
Lean red meat (beef, pork)
Plant-based alternatives:
Beans (black beans, chickpeas, kidney beans)
Lentils
Tofu
Tempeh
Foods to Limit or Avoid
Processed Foods with Added Sugar
Processed foods often contain added sugars, which raise their glycemic index. The glycemic index is a measurement that assesses how quickly a food raises blood sugar levels. More processed and refined foods that contain simple sugars have a higher glycemic index than foods with greater fiber content. Simple sugars are rapidly digested, leading to a sharp spike in blood glucose levels followed by a rapid drop. Check ingredient labels for hidden sugars, which may be listed as high-fructose corn syrup, honey, molasses, maltodextrin, maple syrup, agave, or dextrose. Avoid sugary snacks, sweetened beverages, and desserts as much as possible. The American Heart Association provides the following guidelines for daily added sugar intake:
Women: No more than 25 grams (6 teaspoons) per day (about 100 calories).
Men: No more than 36 grams (9 teaspoons) per day (about 150 calories).
Examples of added sugar in foods:
A 12-ounce can of regular soda contains about 39 grams of sugar
A single serving (6 ounces) of sweetened yogurt can have 20–25 grams of added sugar
Saturated Fats and High-Sodium Options
People with diabetes face a higher risk of cardiovascular disease, the leading cause of death and complications in this group. Saturated fats, found in fried foods, fatty cuts of meat, and full-fat dairy, can raise cholesterol and increase the risk of heart disease. To reduce saturated fat, limit butter, fatty cuts of meat (like beef, lamb, and pork), processed meats, full-fat dairy, fried foods, cakes, pastries, and coconut. The American Diabetes Association recommends limiting saturated fats to less than 10% of total daily calories. For a 2,000-calorie diet, this means saturated fat intake should not exceed 20 grams per day.
Examples of Saturated fat content:
Sodium, while not directly impacting blood sugar, contributes to high blood pressure—a common complication for people with diabetes Sodium is often added to processed foods as a preservative, making it easy to consume more than recommended. To reduce the risk of diabetes-related complications, limit processed foods. Common high-sodium items include pre-seasoned or breaded meats, canned soups, salty snacks, condiments, sauces, frozen meals, and processed cheeses.
The American Heart Association advises limiting sodium intake to 2,300 mg per day, with an ideal limit of 1,500 mg per day for those managing high blood pressure or diabetes.
Examples of high-sodium foods:
Tips for Smart Grocery Shopping
Reading the Nutrition Facts Label
Understanding how to read food labels is a powerful tool for making informed dietary choices, especially when following a diabetes-friendly diet. Here's a quick guide to help you navigate food labels effectively:
Serving Size: Indicates the portion for which nutritional information is provided.
Amount Per Serving: Lists the number of servings per container.
Calories: Shows the energy provided by the food, based on the serving size.
Total Carbohydrates: Includes all types of carbohydrates: sugars, starches, and fiber.
Dietary Fiber: Aim for foods with higher fiber content. To be considered high fiber, the food item should have 5 grams or more of fiber per serving. A good source of fiber has 2.5 to 4.9 grams of fiber per serving
Added Sugars: Limiting added sugars helps reduce blood sugar spikes. Try to keep your daily added sugar intake to less than 25 grams.
Sodium: Aim for low-sodium alternatives. A low sodium item is defined as 140 mg or less per serving.
Fats: Limit saturated and trans fats to reduce heart disease risk and opt for unsaturated fats as healthier options. Keep trans fats close to zero grams daily and limit saturated fat to less than 10% of daily calories or 20 grams daily.
% Daily Value (%DV): Shows how much a nutrient in a serving contributes to daily nutrient requirements.
List of Ingredients: Ingredients are listed in descending order by weight. When looking for whole-grain carbohydrates, make sure the word “whole” is first on the ingredients list.
Planning a Diabetes-Friendly Meal Plan
Meal planning makes it easier to follow a diabetes-friendly diet and saves time during busy weeks. Using the ADA Plate Method as a guide, you can organize meals to support stable blood sugar levels while enjoying variety. Here’s how:
Pick a weekly menu: Decide on breakfasts, lunches, dinners, and snacks for the week.
Create a grocery list: Write down the ingredients you’ll need for each meal. Stick to your list to avoid buying unnecessary processed foods.
Prep ahead: Cook in batches to save time and ensure you have diabetes-friendly meals ready to go.
Budget-Friendly Shopping for Healthy Foods
Healthy eating doesn’t have to be expensive. With a few strategies, you can stock your pantry with diabetes-friendly staples on a budget:
Shop seasonal produce: Fruits and vegetables in season are often cheaper. In winter, look for hearty options like pumpkin, apples, cabbage, and root vegetables.
Buy frozen: Frozen vegetables are a great alternative to fresh produce, especially those out of season, and retain nutritional value.
Choose store brands: Generic or store-brand products are often less expensive but just as nutritious as name-brand items.
Buy in bulk: Purchase staples like whole grains, beans, and nuts in bulk to save money
Avoid pre-packaged meals: While convenient, pre-packaged and processed meals are often more expensive and contain added sugar, sodium, and unhealthy fats.
What Should Diabetics Drink First Thing in the Morning?
Starting your day right sets the tone for balanced glucose levels, and this includes your beverage choices. Sugary drinks often hide "sneaky" sugars that can quickly spike blood sugar levels, making it important to choose wisely. The best options for people with diabetes are simple and naturally low in sugar, such as:
Water
Black coffee (unsweetened)
Unsweetened tea
Plant-based milk alternatives like unsweetened almond, soy, or oat milk
How a Season Dietitian Can Help You Build a Diabetes-Friendly Meal Plan
Managing a diabetes-friendly diet can feel overwhelming at first, but Season Health has experienced Dietitians who can make the process much simpler and more effective. They offer personalized advice tailored to your health goals, lifestyle, and preferences. A dietitian also helps you create a sustainable plan that works for you, helping you to understand how foods affect blood sugar levels and develop strategies to manage diet and cravings. Working with a Season dietitian empowers you to take control of your diet and maintain stable glucose levels without sacrificing variety or enjoyment.
Winter Grocery Staples for Managing Blood Sugar
Winter is the perfect time to embrace hearty, nourishing ingredients that stabilize blood glucose levels. Stocking up on key ingredients ensures you have options to create balanced meals.
Fresh Produce: Non-Starchy and Starchy Vegetables
Non-starchy vegetables are low in carbohydrates and should form the largest portion of your plate. These vegetables have minimal impact on blood glucose levels, making them an excellent choice for managing diabetes. Examples of non-starchy vegetables you should add to your grocery list include:
Asparagus
Zucchini squash
Celery
Cucumber
Broccoli/ cauliflower
Mushrooms
Green beans
Lettuce, spinach, and kale
Eggplant
Carrots
Beets
Starchy vegetables, while higher in carbs, are nutritious and can replace grains in your diet. The key is portion control and pairing them with protein or healthy fats to create balanced meals. To keep starchy vegetables diabetes-friendly, focus on portion control and pair them with lean proteins or healthy fats for a balanced meal that supports stable blood sugar levels. Examples of starchy vegetables to add to your grocery list include:
Beans / lentils
Potatoes / sweet potatoes
Corn
Peas
Taro / Yams
Plantains
Note: on a plant-based, diabetes-friendly diet, beans and lentils count toward your protein intake.
Frozen Vegetables: A Convenient and Healthy Option
Frozen vegetables are a budget-friendly alternative when fresh produce is scarce or too costly. They retain their nutritional value and are quick to prepare. Choose plain varieties without added sauces or seasonings to avoid excess sodium or hidden sugars.
Here are some frozen vegetables to add to your grocery list:
California mix (broccoli, carrots, cauliflower)
Chopped spinach
Cauliflower rice
Green beans
Mixed vegetable blends
Edamame
Pepper and onions
Peas
Sugar snap peas
Asian Medley (sugar snap peas, corn, broccoli)
Corn
Note: this list contains a mix of starchy and non-starchy vegetables.
Whole Grains and High-Fiber Staples
Whole grains are an excellent source of fiber and energy. They digest slowly, helping prevent blood sugar spikes and keeping you full longer.
Prioritize whole grains over refined grains. Here are some whole grains to include in your grocery list:
Brown or wild rice
Quinoa
Barley
Farro
Whole-wheat pasta and bread.
Oatmeal
Popcorn (without butter, sugar, or other seasonings)
Whole-grain breakfast cereals (without added sugar)
Lean Proteins and Plant-Based Alternatives
Protein is a cornerstone of diabetes-friendly meals, as it has little effect on blood sugar and keeps you feeling full. Plus, it is lower in calories than fats. Include both lean animal proteins and plant-based options for variety.
Here are some proteins to include in your grocery list:
Lean animal proteins:
Chicken
Turkey
Eggs
Fish (salmon, cod, tuna)
Seafood
Lean red meat (beef, pork)
Plant-based alternatives:
Beans (black beans, chickpeas, kidney beans)
Lentils
Tofu
Tempeh
Foods to Limit or Avoid
Processed Foods with Added Sugar
Processed foods often contain added sugars, which raise their glycemic index. The glycemic index is a measurement that assesses how quickly a food raises blood sugar levels. More processed and refined foods that contain simple sugars have a higher glycemic index than foods with greater fiber content. Simple sugars are rapidly digested, leading to a sharp spike in blood glucose levels followed by a rapid drop. Check ingredient labels for hidden sugars, which may be listed as high-fructose corn syrup, honey, molasses, maltodextrin, maple syrup, agave, or dextrose. Avoid sugary snacks, sweetened beverages, and desserts as much as possible. The American Heart Association provides the following guidelines for daily added sugar intake:
Women: No more than 25 grams (6 teaspoons) per day (about 100 calories).
Men: No more than 36 grams (9 teaspoons) per day (about 150 calories).
Examples of added sugar in foods:
A 12-ounce can of regular soda contains about 39 grams of sugar
A single serving (6 ounces) of sweetened yogurt can have 20–25 grams of added sugar
Saturated Fats and High-Sodium Options
People with diabetes face a higher risk of cardiovascular disease, the leading cause of death and complications in this group. Saturated fats, found in fried foods, fatty cuts of meat, and full-fat dairy, can raise cholesterol and increase the risk of heart disease. To reduce saturated fat, limit butter, fatty cuts of meat (like beef, lamb, and pork), processed meats, full-fat dairy, fried foods, cakes, pastries, and coconut. The American Diabetes Association recommends limiting saturated fats to less than 10% of total daily calories. For a 2,000-calorie diet, this means saturated fat intake should not exceed 20 grams per day.
Examples of Saturated fat content:
Sodium, while not directly impacting blood sugar, contributes to high blood pressure—a common complication for people with diabetes Sodium is often added to processed foods as a preservative, making it easy to consume more than recommended. To reduce the risk of diabetes-related complications, limit processed foods. Common high-sodium items include pre-seasoned or breaded meats, canned soups, salty snacks, condiments, sauces, frozen meals, and processed cheeses.
The American Heart Association advises limiting sodium intake to 2,300 mg per day, with an ideal limit of 1,500 mg per day for those managing high blood pressure or diabetes.
Examples of high-sodium foods:
Tips for Smart Grocery Shopping
Reading the Nutrition Facts Label
Understanding how to read food labels is a powerful tool for making informed dietary choices, especially when following a diabetes-friendly diet. Here's a quick guide to help you navigate food labels effectively:
Serving Size: Indicates the portion for which nutritional information is provided.
Amount Per Serving: Lists the number of servings per container.
Calories: Shows the energy provided by the food, based on the serving size.
Total Carbohydrates: Includes all types of carbohydrates: sugars, starches, and fiber.
Dietary Fiber: Aim for foods with higher fiber content. To be considered high fiber, the food item should have 5 grams or more of fiber per serving. A good source of fiber has 2.5 to 4.9 grams of fiber per serving
Added Sugars: Limiting added sugars helps reduce blood sugar spikes. Try to keep your daily added sugar intake to less than 25 grams.
Sodium: Aim for low-sodium alternatives. A low sodium item is defined as 140 mg or less per serving.
Fats: Limit saturated and trans fats to reduce heart disease risk and opt for unsaturated fats as healthier options. Keep trans fats close to zero grams daily and limit saturated fat to less than 10% of daily calories or 20 grams daily.
% Daily Value (%DV): Shows how much a nutrient in a serving contributes to daily nutrient requirements.
List of Ingredients: Ingredients are listed in descending order by weight. When looking for whole-grain carbohydrates, make sure the word “whole” is first on the ingredients list.
Planning a Diabetes-Friendly Meal Plan
Meal planning makes it easier to follow a diabetes-friendly diet and saves time during busy weeks. Using the ADA Plate Method as a guide, you can organize meals to support stable blood sugar levels while enjoying variety. Here’s how:
Pick a weekly menu: Decide on breakfasts, lunches, dinners, and snacks for the week.
Create a grocery list: Write down the ingredients you’ll need for each meal. Stick to your list to avoid buying unnecessary processed foods.
Prep ahead: Cook in batches to save time and ensure you have diabetes-friendly meals ready to go.
Budget-Friendly Shopping for Healthy Foods
Healthy eating doesn’t have to be expensive. With a few strategies, you can stock your pantry with diabetes-friendly staples on a budget:
Shop seasonal produce: Fruits and vegetables in season are often cheaper. In winter, look for hearty options like pumpkin, apples, cabbage, and root vegetables.
Buy frozen: Frozen vegetables are a great alternative to fresh produce, especially those out of season, and retain nutritional value.
Choose store brands: Generic or store-brand products are often less expensive but just as nutritious as name-brand items.
Buy in bulk: Purchase staples like whole grains, beans, and nuts in bulk to save money
Avoid pre-packaged meals: While convenient, pre-packaged and processed meals are often more expensive and contain added sugar, sodium, and unhealthy fats.
What Should Diabetics Drink First Thing in the Morning?
Starting your day right sets the tone for balanced glucose levels, and this includes your beverage choices. Sugary drinks often hide "sneaky" sugars that can quickly spike blood sugar levels, making it important to choose wisely. The best options for people with diabetes are simple and naturally low in sugar, such as:
Water
Black coffee (unsweetened)
Unsweetened tea
Plant-based milk alternatives like unsweetened almond, soy, or oat milk
How a Season Dietitian Can Help You Build a Diabetes-Friendly Meal Plan
Managing a diabetes-friendly diet can feel overwhelming at first, but Season Health has experienced Dietitians who can make the process much simpler and more effective. They offer personalized advice tailored to your health goals, lifestyle, and preferences. A dietitian also helps you create a sustainable plan that works for you, helping you to understand how foods affect blood sugar levels and develop strategies to manage diet and cravings. Working with a Season dietitian empowers you to take control of your diet and maintain stable glucose levels without sacrificing variety or enjoyment.
Winter Grocery Staples for Managing Blood Sugar
Winter is the perfect time to embrace hearty, nourishing ingredients that stabilize blood glucose levels. Stocking up on key ingredients ensures you have options to create balanced meals.
Fresh Produce: Non-Starchy and Starchy Vegetables
Non-starchy vegetables are low in carbohydrates and should form the largest portion of your plate. These vegetables have minimal impact on blood glucose levels, making them an excellent choice for managing diabetes. Examples of non-starchy vegetables you should add to your grocery list include:
Asparagus
Zucchini squash
Celery
Cucumber
Broccoli/ cauliflower
Mushrooms
Green beans
Lettuce, spinach, and kale
Eggplant
Carrots
Beets
Starchy vegetables, while higher in carbs, are nutritious and can replace grains in your diet. The key is portion control and pairing them with protein or healthy fats to create balanced meals. To keep starchy vegetables diabetes-friendly, focus on portion control and pair them with lean proteins or healthy fats for a balanced meal that supports stable blood sugar levels. Examples of starchy vegetables to add to your grocery list include:
Beans / lentils
Potatoes / sweet potatoes
Corn
Peas
Taro / Yams
Plantains
Note: on a plant-based, diabetes-friendly diet, beans and lentils count toward your protein intake.
Frozen Vegetables: A Convenient and Healthy Option
Frozen vegetables are a budget-friendly alternative when fresh produce is scarce or too costly. They retain their nutritional value and are quick to prepare. Choose plain varieties without added sauces or seasonings to avoid excess sodium or hidden sugars.
Here are some frozen vegetables to add to your grocery list:
California mix (broccoli, carrots, cauliflower)
Chopped spinach
Cauliflower rice
Green beans
Mixed vegetable blends
Edamame
Pepper and onions
Peas
Sugar snap peas
Asian Medley (sugar snap peas, corn, broccoli)
Corn
Note: this list contains a mix of starchy and non-starchy vegetables.
Whole Grains and High-Fiber Staples
Whole grains are an excellent source of fiber and energy. They digest slowly, helping prevent blood sugar spikes and keeping you full longer.
Prioritize whole grains over refined grains. Here are some whole grains to include in your grocery list:
Brown or wild rice
Quinoa
Barley
Farro
Whole-wheat pasta and bread.
Oatmeal
Popcorn (without butter, sugar, or other seasonings)
Whole-grain breakfast cereals (without added sugar)
Lean Proteins and Plant-Based Alternatives
Protein is a cornerstone of diabetes-friendly meals, as it has little effect on blood sugar and keeps you feeling full. Plus, it is lower in calories than fats. Include both lean animal proteins and plant-based options for variety.
Here are some proteins to include in your grocery list:
Lean animal proteins:
Chicken
Turkey
Eggs
Fish (salmon, cod, tuna)
Seafood
Lean red meat (beef, pork)
Plant-based alternatives:
Beans (black beans, chickpeas, kidney beans)
Lentils
Tofu
Tempeh
Foods to Limit or Avoid
Processed Foods with Added Sugar
Processed foods often contain added sugars, which raise their glycemic index. The glycemic index is a measurement that assesses how quickly a food raises blood sugar levels. More processed and refined foods that contain simple sugars have a higher glycemic index than foods with greater fiber content. Simple sugars are rapidly digested, leading to a sharp spike in blood glucose levels followed by a rapid drop. Check ingredient labels for hidden sugars, which may be listed as high-fructose corn syrup, honey, molasses, maltodextrin, maple syrup, agave, or dextrose. Avoid sugary snacks, sweetened beverages, and desserts as much as possible. The American Heart Association provides the following guidelines for daily added sugar intake:
Women: No more than 25 grams (6 teaspoons) per day (about 100 calories).
Men: No more than 36 grams (9 teaspoons) per day (about 150 calories).
Examples of added sugar in foods:
A 12-ounce can of regular soda contains about 39 grams of sugar
A single serving (6 ounces) of sweetened yogurt can have 20–25 grams of added sugar
Saturated Fats and High-Sodium Options
People with diabetes face a higher risk of cardiovascular disease, the leading cause of death and complications in this group. Saturated fats, found in fried foods, fatty cuts of meat, and full-fat dairy, can raise cholesterol and increase the risk of heart disease. To reduce saturated fat, limit butter, fatty cuts of meat (like beef, lamb, and pork), processed meats, full-fat dairy, fried foods, cakes, pastries, and coconut. The American Diabetes Association recommends limiting saturated fats to less than 10% of total daily calories. For a 2,000-calorie diet, this means saturated fat intake should not exceed 20 grams per day.
Examples of Saturated fat content:
Sodium, while not directly impacting blood sugar, contributes to high blood pressure—a common complication for people with diabetes Sodium is often added to processed foods as a preservative, making it easy to consume more than recommended. To reduce the risk of diabetes-related complications, limit processed foods. Common high-sodium items include pre-seasoned or breaded meats, canned soups, salty snacks, condiments, sauces, frozen meals, and processed cheeses.
The American Heart Association advises limiting sodium intake to 2,300 mg per day, with an ideal limit of 1,500 mg per day for those managing high blood pressure or diabetes.
Examples of high-sodium foods:
Tips for Smart Grocery Shopping
Reading the Nutrition Facts Label
Understanding how to read food labels is a powerful tool for making informed dietary choices, especially when following a diabetes-friendly diet. Here's a quick guide to help you navigate food labels effectively:
Serving Size: Indicates the portion for which nutritional information is provided.
Amount Per Serving: Lists the number of servings per container.
Calories: Shows the energy provided by the food, based on the serving size.
Total Carbohydrates: Includes all types of carbohydrates: sugars, starches, and fiber.
Dietary Fiber: Aim for foods with higher fiber content. To be considered high fiber, the food item should have 5 grams or more of fiber per serving. A good source of fiber has 2.5 to 4.9 grams of fiber per serving
Added Sugars: Limiting added sugars helps reduce blood sugar spikes. Try to keep your daily added sugar intake to less than 25 grams.
Sodium: Aim for low-sodium alternatives. A low sodium item is defined as 140 mg or less per serving.
Fats: Limit saturated and trans fats to reduce heart disease risk and opt for unsaturated fats as healthier options. Keep trans fats close to zero grams daily and limit saturated fat to less than 10% of daily calories or 20 grams daily.
% Daily Value (%DV): Shows how much a nutrient in a serving contributes to daily nutrient requirements.
List of Ingredients: Ingredients are listed in descending order by weight. When looking for whole-grain carbohydrates, make sure the word “whole” is first on the ingredients list.
Planning a Diabetes-Friendly Meal Plan
Meal planning makes it easier to follow a diabetes-friendly diet and saves time during busy weeks. Using the ADA Plate Method as a guide, you can organize meals to support stable blood sugar levels while enjoying variety. Here’s how:
Pick a weekly menu: Decide on breakfasts, lunches, dinners, and snacks for the week.
Create a grocery list: Write down the ingredients you’ll need for each meal. Stick to your list to avoid buying unnecessary processed foods.
Prep ahead: Cook in batches to save time and ensure you have diabetes-friendly meals ready to go.
Budget-Friendly Shopping for Healthy Foods
Healthy eating doesn’t have to be expensive. With a few strategies, you can stock your pantry with diabetes-friendly staples on a budget:
Shop seasonal produce: Fruits and vegetables in season are often cheaper. In winter, look for hearty options like pumpkin, apples, cabbage, and root vegetables.
Buy frozen: Frozen vegetables are a great alternative to fresh produce, especially those out of season, and retain nutritional value.
Choose store brands: Generic or store-brand products are often less expensive but just as nutritious as name-brand items.
Buy in bulk: Purchase staples like whole grains, beans, and nuts in bulk to save money
Avoid pre-packaged meals: While convenient, pre-packaged and processed meals are often more expensive and contain added sugar, sodium, and unhealthy fats.
What Should Diabetics Drink First Thing in the Morning?
Starting your day right sets the tone for balanced glucose levels, and this includes your beverage choices. Sugary drinks often hide "sneaky" sugars that can quickly spike blood sugar levels, making it important to choose wisely. The best options for people with diabetes are simple and naturally low in sugar, such as:
Water
Black coffee (unsweetened)
Unsweetened tea
Plant-based milk alternatives like unsweetened almond, soy, or oat milk
How a Season Dietitian Can Help You Build a Diabetes-Friendly Meal Plan
Managing a diabetes-friendly diet can feel overwhelming at first, but Season Health has experienced Dietitians who can make the process much simpler and more effective. They offer personalized advice tailored to your health goals, lifestyle, and preferences. A dietitian also helps you create a sustainable plan that works for you, helping you to understand how foods affect blood sugar levels and develop strategies to manage diet and cravings. Working with a Season dietitian empowers you to take control of your diet and maintain stable glucose levels without sacrificing variety or enjoyment.
