Being diagnosed with diabetes can feel overwhelming at first. There is a lot to learn, and it is normal to have questions and worries about your long-term health. The good news is that focusing on a few simple dietary changes can make a big difference. These first steps don’t need to be complicated, and they don’t require a complete diet overhaul.
Diabetes affects the way the body handles glucose – a form of sugar – which comes from carbohydrates in the food we eat. Foods that contain carbohydrates include grains, starches, fruits, sweet vegetables, dairy and various snacks or sweets (see the list below for some examples). When someone has diabetes, their body either doesn’t make enough insulin or doesn’t use insulin properly. Insulin is a hormone that helps move glucose from the blood to the body’s cells to be used for energy. Eating balanced meals can help prevent large spikes or drops in blood glucose. Your doctor may also prescribe medication to help keep blood glucose (also called blood sugar) in a normal range.
Examples of Foods That Contain Carbohydrates and Affect Blood Glucose (or Blood Sugar)
| Grains & Starches | Breads, pasta, rice, potatoes, corn, quinoa, legumes, couscous, etc. |
| Fruits & Sweeter Vegetables | Melon, banana, apple, berries, beets, squash, peas, etc. |
| Dairy Products | Milk, yogurt, pudding, etc. |
| Other Treats & Sweets | Chips, candy, ice cream, pastries, etc. |
Eating regular meals is important for keeping blood sugar levels steady throughout the day. Skipping meals or going a long time without eating can lead to a drop in blood sugar, while eating a large meal- especially one high in carbohydrates- can cause blood sugar to rise quickly. Eating at regular times gives the body a better chance to manage blood sugar levels effectively. A helpful way to plan meals is to use the “plate method”. Half the plate should be filled with non-starchy vegetables (which are low or free of carbohydrates), one- quarter with protein, and the remaining quarter with carbohydrate foods. Limiting sugars and sweets like regular pop, juice, desserts, jam and candy can prevent blood sugars from rising too quickly. Artificial sweeteners or “diet”-type drinks can be used as substitutes, but choosing water more often is best. Eating more high fibre foods- such as whole grain breads and cereals, lentils, vegetables and fruit- can help you feel full and also improve blood sugar and cholesterol levels. Finally, regular physical activity makes the body more sensitive to insulin, which helps lower blood sugar by allowing the body to use glucose more effectively.
Managing diabetes doesn’t mean giving up the foods that you love – it’s about making realistic, consistent and balanced choices, with the confidence that you can still enjoy meals while taking care of your health.
About the author
Tiera Maddison
Tiera is a Registered Dietitian and Certified Diabetes Educator with the Diabetes Care and Research Program at Hamilton Health Sciences. Her background spans acute and complex care, mental health and dementia, giving her a broad perspective on the challenges people face when managing chronic conditions. She is dedicated to helping people make realistic and sustainable changes that support both health and quality of life.
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