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Diabetes Diet

healthy food choices

What can I eat?

This is the most commonly asked question when someone is diagnosed with diabetes. There is no real 'diabetes diet' - it is really about making healthier food choices and balancing portion size which will help you to manage blood glucose levels.

Foods that you should eat more of include:

  • Healthier carbs (whole grain cereals and breads, brown rice or pasta)
  • Vegetables (especially dark green leafy ones such as spinach or kale)
  • Fruits
  • Nuts and legumes (beans, peas and lentils)
  • Low-fat dairy products
  • Heart-healthy fish such as salmon
  • Healthier fats such as olive oil, canola oil, avocado

Foods you should eat less of include:

  • Saturated fats and trans fats
  • Candy, regular pop and desserts
  • Salt (which is commonly found in processed foods)
  • Fatty cuts of meat
  • High fat dairy products

General tips include:

  • Manage your carbohydrates since these break down into glucose once digested. Common sources of carbohydrate foods include starches and grains, fruit, milk, yoghurt, some vegetables, and table sugar. 
  • Because people with diabetes are at higher risk of heart disease and other complications, it is also important to eat more heart-healthy foods and less fats, salt and calories. 
Healthy groceries

A good place to start is by understanding what foods to look for when you are grocery shopping and checking out our Introduction to healthy eating.

The Diabetes Diet section assembles our articles as well as posts from Dietitian and Certified Diabetes Educator, Joanne Lewis to provide you with nutritious and practical ideas to help you make smart food choices.

Diabetes Diet Articles

Protein power: the best protein picks for people with diabetes

types of protein

What is the best type of protein for diabetes? Protein is an essential nutrient, which helps to build, repair and maintain your tissues and organs. But when you have diabetes, you have to be particularly conscious about the types of proteins you eat as some are better for your health than others.

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