Could the foods you add to your meals support both heart health and blood sugar management? A Portfolio Diet for diabetes focuses on adding plant-based foods that work together to help lower LDL (“bad”) cholesterol, support heart health, and fit into a balanced eating pattern for people living with diabetes.
Article Highlights
- The Portfolio Diet is an evidence-based eating pattern that can help lower LDL cholesterol and support heart health.
- It focuses on four key food groups: plant proteins, soluble fibre, nuts and seeds, and plant sterols.
- Healthy fats—such as olive oil, canola oil, and avocado—are encouraged as part of a heart-healthy eating pattern.
- Many Portfolio Diet foods are rich in fibre and plant protein, making them a good fit for diabetes-friendly meals.
- Small changes, such as adding beans, oats, soy foods or nuts, can help build healthier eating habits over time.
What is the Portfolio Diet?
The Portfolio Diet is a heart-healthy eating pattern developed by Dr. David Jenkins and researchers at the University of Toronto. It focuses on adding specific plant-based foods that can help lower LDL cholesterol and support cardiovascular health.
Unlike restrictive diets, the Portfolio Diet focuses on what you can add to your meals. It combines several cholesterol-lowering food groups into one eating pattern:
1. Plant protein
Plant proteins provide fibre, nutrients and protein, while helping reduce reliance on foods higher in saturated fat.
Examples:
- Beans, lentils, chickpeas
- Tofu, tempeh, edamame
- Unsweetened soy milk or soy yogurt
2. Nuts and seeds
Nuts and seeds provide fibre, protein and heart-healthy fats.
Examples:
- Almonds, walnuts, peanuts
- Pistachios, pumpkin seeds
- Chia and flax seeds
3. Soluble (viscous) fibre
Soluble fibre becomes gel-like during digestion, which slows how quickly sugar enters the bloodstream and reduces cholesterol absorption. This helps lower LDL (“bad”) cholesterol and support steadier blood sugar levels.
Examples:
- Oats and oat bran
- Barley
- Psyllium
- Apples, berries, citrus fruits
- Eggplant, okra
- Chia and flax seeds
4. Plant sterols
Plant sterols help reduce cholesterol absorption in the gut.
Sources include:
- Plant sterol-fortified margarines
- Fortified yogurts or beverages
- Supplements
5. Heart-healthy unsaturated fats
Healthy fats can replace saturated fats and support heart health.
Examples:
- Extra virgin olive oil
- Canola oil
- Avocado
- Olives
How can the Portfolio Diet help people with diabetes?
People living with diabetes have a higher risk of heart disease and stroke, making heart health an important part of diabetes care.
Research suggests that the Portfolio Diet may support both cholesterol management and blood sugar control. A recent study found that adults with type 2 diabetes who more closely followed the Portfolio Diet had lower A1C levels after six months. The greatest benefits were linked to nuts and seeds and plant proteins, especially beans, lentils, and other pulses.
Portfolio Diet foods may also support blood sugar management because they are low in glycemic index, rich in fibre and help create balanced meals.
The Portfolio Diet does not replace diabetes medications or your personalized care plan. Instead, it can be part of a healthy eating pattern to support overall health.
What foods should you eat more often on the Portfolio Diet?
| Food Group | Examples |
| Plant proteins | Beans, lentils, chickpeas, tofu, tempeh, edamame, soy milk |
| Soluble fibre | Oats, barley, psyllium, apples, berries, citrus fruits, eggplant, okra |
| Nuts and seeds | Almonds, walnuts, peanuts, pistachios, chia seeds, flax seeds |
| Plant sterols | Fortified margarines, yogurts, beverages |
| Healthy fats | Olive oil, canola oil, avocado, olives |
How can you follow the Portfolio Diet while managing blood sugar?
The Portfolio Diet can fit into a diabetes-friendly eating pattern by focusing on balanced meals with fibre, protein, and healthy fats.
1. Add more plant proteins:
- Try adding beans or lentils to soups, salads and wraps
- Choose tofu or edamame in stir-fries
- Try lentil or black bean-based meals
2. Choose high-fibre foods:
- Try oatmeal instead of refined breakfast cereals
- Add Barley or whole grains in grain bowls
- Beans and lentils added to meals
3. Include healthy fats:
- Choose olive or canola oil instead of butter
- Add avocado as a topping
- Try nuts or seeds as snacks or meal additions
4. Build balanced meals:
- Aim for non-starchy vegetables on half of your plate
- Choose proteins such as: beans, lentils or tofu
- Try high-fibre carbohydrates such as: oats, barley, whole grains or legumes
- Use healthy fats such as avocado, olive oil, nuts or seeds
5. Choose balanced snacks such as:
- Soy yogurt with berries and flaxseed
- Apple slices with peanut butter
- Unsalted nuts
- Vegetables with hummus
- Roasted edamame
Are there any precautions when following the Portfolio Diet?
The Portfolio Diet is safe for most people, but here are some considerations to keep in mind:
- Increase fibre slowly: Add high-fibre foods gradually and drink enough fluids to reduce digestive discomfort.
- Watch portion sizes of healthy fats: Nuts, seeds, avocado and oils are nutritious but higher in calories.
- Monitor blood sugar: If you take blood sugar-lowering medications, monitor your blood sugar levels when making major dietary changes.
- Consider your health needs: Speak with a healthcare provider or registered dietitian if you have kidney disease, food allergies or other dietary restrictions.
Portfolio Diet recipe ideas
Be sure to check out these tasty recipes that include Portfolio Diet foods:
Breakfast
Lunch
Dinner
Your 3-Step Action Plan to Starting a Portfolio Diet
Step 1: Add one Portfolio food to your meals
- Add oatmeal or chia seeds to breakfast.
- Add beans or lentils to soups, salads, or wraps.
Step 2: Make heart-healthy swaps
- Use olive or canola oil instead of butter when cooking.
- Snack on unsalted nuts instead of processed snacks.
Step 3: Choose Portfolio-friendly snacks
Try snacks that combine fibre, protein, and healthy fats:
- A handful of unsalted nuts
- Vegetables with hummus
- Plain soy yogurt with berries and ground flaxseed
The Portfolio Diet is a flexible, plant-focused eating pattern that can support heart health, cholesterol management and blood sugar management for people living with diabetes. Start with small changes by adding more plant proteins, fibre-rich foods, nuts, seeds and healthy fats to your meals. Over time, these small changes can help you build healthy habits that support your long-term health.
