Diabetes is a chronic disease that affects how your body processes blood sugar (glucose). Managing diabetes involves lifestyle changes, including a healthy diet, regular exercise, and medication when prescribed.

Eating healthy is critical to managing diabetes because it helps regulate blood sugar levels and prevent complications such as heart disease and stroke.

1. Choose the Right Carbohydrates

Carbohydrates are essential nutrients that the body needs to function. However, not all carbohydrates are created equal, especially for people with diabetes.

Simple carbohydrates can cause blood sugar spikes, while complex carbohydrates take longer to break down and provide a sustained release of energy. Foods rich in complex carbohydrates include whole-grain bread, cereals, pasta, and beans. Be careful with simple carbohydrates, such as sugar, white rice, and white bread, and consume them in moderation.

2. Add More Fiber to Your Diet

Fiber is an essential nutrient for people with diabetes because it slows down the absorption of sugar into the bloodstream and helps regulate blood sugar levels. Foods rich in fiber include fruits, vegetables, whole grains, nuts, and seeds.

Experts recommend eating at least 25 to 30 grams of fiber per day. Adding more fiber to your diet can also help you feel fuller for longer and promote healthy digestion.

3. Limit Your Sodium Intake

High sodium intake is a common problem for people with diabetes, as it can raise blood pressure and increase the risk of heart disease. Experts recommend consuming no more than 2,300 milligrams of sodium per day or less if you have diabetes.

Limit your intake of processed foods, canned goods, and foods high in salt.

4. Choose Healthy Fats

Not all fats are created equal, and choosing the right fat can be beneficial to your body. Healthy fats found in foods such as avocado, nuts, seeds, and olive oil can help lower inflammation and cholesterol levels.

Be careful with saturated fats and trans fats, which can raise bad cholesterol levels and increase the risk of heart disease. Saturated fats can be found in foods such as red meat, butter, and full-fat dairy products. Trans fats are commonly found in processed foods such as margarine, snack foods, and fried foods.

5. Portion Control

Portion control is vital to managing diabetes and preventing complications. When you consume too many calories, it can lead to weight gain, which can make it more difficult to control blood sugar levels.

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Experts recommend using portion control tools such as measuring cups, food scales, and portion plates to help you eat the right amount of food. Be mindful of calorie-dense foods such as sugary beverages, fried foods, and desserts, and consume them in moderation.

6. Eat Regularly

Eating regular meals can help regulate blood sugar levels and prevent spikes and crashes. Skipping meals can cause hypoglycemia, a condition where blood sugar levels drop too low.

Experts recommend eating three meals per day with snacks in between as needed. Aim to eat at the same time every day, and if you are on medication, eat with your medication to prevent dangerous blood sugar spikes or drops.

7. Stay Hydrated

Drinking plenty of water can help regulate blood sugar levels and prevent dehydration, a common complication of diabetes. Experts recommend drinking at least eight glasses of water per day, and more if you are exercising or sweating.

Avoid sugary drinks, which can cause blood sugar spikes, and limit your intake of alcohol as it can raise blood sugar levels.

8. Consult with a Dietitian

If you have diabetes, it’s essential to work with a registered dietitian to create a healthy eating plan that meets your individual needs.

A dietitian can help you understand nutrition labels, portion sizes, and the best food choices for managing blood sugar levels. They can also help you develop healthy eating habits that you can stick with for the long term.

9. Keep Healthy Snacks on Hand

Having healthy snacks on hand can help prevent hunger and sugar cravings throughout the day. Choose snacks that are rich in protein and fiber, such as nuts, seeds, hummus, and vegetables with guacamole.

Avoid snacks that are high in sugar or unhealthy fats, such as chips, cookies, and candy. Keeping healthy snacks on hand can also help you avoid the temptation to indulge in unhealthy choices when cravings strike.

10. Stay Active

Regular exercise is crucial to managing diabetes as it helps regulate blood sugar levels and improve overall health and wellbeing.

Experts recommend at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. Exercise can also help you control your weight, lower stress and blood pressure, and reduce the risk of complications such as heart disease and stroke.