Key takeaways
- People with type 1 diabetes need to carefully manage their diet by balancing carbohydrate, protein, and fat intake to maintain healthy blood sugar levels.
- To manage blood sugar, it’s important to understand how different foods affect your body and to match your insulin dosage to your eating schedule.
- A diabetes-friendly eating plan should include nutrient-rich foods like lean proteins, healthy fats, and complex carbohydrates such as fruits, vegetables, and whole grains.
There’s no single universal way to eat for people with type 1 diabetes. It involves being mindful of how you eat and how your body will respond to certain foods.
People with type 1 diabetes need to monitor their blood sugar levels. Developing a healthy eating plan, participating in regular physical activity, and working with your diabetes team to adjust insulin therapy can help reduce the risk of long-term diabetes complications.
There is no standard diet or eating style that works for everyone with diabetes.
A registered dietitian or nutritionist with expertise in diabetes can help you individualize a healthy eating plan that fits your likes, dislikes, and lifestyle.
It may sometimes be necessary to choose fast foods or convenience foods when you are short on time.
You can check the online nutritional information for most chain restaurants and choose foods that fit your eating plan, such as a salad with grilled chicken or fajitas with lots of veggies, along with a sugar-free beverage.
Planning meals ahead of time, grocery shopping and preparing meals at home can save money and help meet your diabetes goals.
A well-stocked kitchen with healthy food can also reduce unnecessary sugar, carbohydrates, sodium, and fat, which can spike blood sugar and increase the risk of heart disease.
An important aspect of any diabetes eating plan is consistency. To maintain blood sugar levels:
- Don’t skip meals
- Match your insulin to your eating schedule
- Pay attention to food labels
Why insulin matters in your eating plan
It’s also important to work with your healthcare team to calculate the correct insulin dosage for the amount of carbohydrates you consume. Finding your correct carbohydrate-to-insulin balance will be crucial for avoiding high or low blood sugar.
In addition, it will be important to monitor your activity levels and how that all affects blood sugar levels.
Recommended blood sugar level
It is important to work with your diabetes team to set individualized blood glucose goals.
According to the
Two hours after eating, your blood sugar shouldn’t be higher than 180 mg/dL.
It’s important to include nutritious foods that are high in vitamins and minerals. For general health recommendations, choosing healthy fats, lein proteins, and nutrient-dense carbohydrates is optimal.
If you’re having trouble managing type 1 diabetes, work with your doctor or dietitian to help manage your medications and the timing of eating. You should also discuss the portions of carbs per meal that would be appropriate based on your needs.
You’ll also need to take exercise into account and determine the carbohydrate need for your activity level.
Here are some basic recommendations:
Carbohydrates
There are three types of carbohydrates: starches, sugars, and fiber.
They can come in the form of beans, starchy vegetables, fruits, dairy, or grains. In the digestive tract, carbohydrates turn into sugar and are then absorbed into the bloodstream, raising the glucose level.
If you have type 1 diabetes, it’s important to match carbohydrate intake with insulin. Some carbohydrates will act faster on blood sugar than others. It is preferred to choose carbohydrates that are less processed, contain minimal added sugars, are higher in fiber, and contain vital nutrients.
Keeping track of portion sizes is key to matching the correct dose of insulin with the amount of carbohydrate eaten. If you’re experiencing low blood sugar levels, choosing a fast-acting carb that’ll be easily digested and absorbed into the bloodstream is best.
Typically, starting with about 15 grams of carbs should be adequate. Then recheck your blood sugar, and have another 15 grams if your reading is still low. This is known as the Rule of 15 for treating low blood sugar.
Examples of fast-acting carbohydrates that have 15 grams of carbs include:
- 1/2 cup of fruit juice or regular soda
- 1 small fresh fruit (4 ounces)
- 2 tablespoons of raisins
- 1 tablespoon of honey
Fruits
Fruits are natural sources of sugar and should be counted as carbohydrate intake in your eating plan.
You can choose fresh, frozen, or canned fruit. Choose fruit with minimal added sugar when possible. It’s important to understand how many carbohydrates are in certain portions of fruit. This will help you manage your blood sugar and insulin levels.
Examples of fruit portions that contain 15 grams of carbohydrates include:
- 1/2 cup of canned fruit
- 2 tablespoons of dried fruit
- 1 small fresh fruit
- 3 ounces of grapes
- 1 cup of melon or berries
- 1/2 cup of fruit juice
Keep in mind that you don’t have to limit yourself to only 15 grams per meal or snack. But it’s important to know how many carbs are in certain servings based on your insulin needs and overall blood sugar management plan.
Vegetables
Starch is a form of carbohydrate that naturally occurs in many common vegetables, such as potatoes, corn, and peas. Starchy vegetables contain more carbohydrates than other vegetables and should be eaten in moderation and accounted for when calculating your carbohydrate intake.
Non-starchy vegetables have a lower impact on your blood sugar and are rich in vitamins, minerals, fiber, and phytochemicals. You can eat up to 3 servings of these types of veggies per meal without having a major impact on your blood sugar.
Count more than three cups as about 15 grams of carbs, and anything below that would be considered “free.” These include:
- green leafy vegetables
- asparagus
- beets
- carrots
- celery
- cucumber
- onions
- peppers
- sprouts
- tomatoes
Always choose fresh, frozen, or canned vegetables with minimal added salt when possible.
Portions of starchy vegetables that have 15 grams of carbs include:
- 3 ounces of a baked potato
- 1/2 cup of corn
- 1/2 cup of sweet potatoes or boiled potatoes
- 1/2 cup of peas
- 1 cup of winter squash
Whole grains
The Dietary Guidelines recommend that at least 50% of grains eaten should be whole grains. Brown rice, bran cereal, and whole-grain breads are great sources.
Read labels and be mindful of total intake in one sitting to ensure your blood sugar is regulated with your medication.
Proteins and fats
Proteins are extremely important in maintaining muscle and repairing wounds, while healthy fats are necessary for optimal brain and heart functioning.
Proteins are found in beans and eggs as well as meat. Examples of healthy fats include avocado, nuts, and seeds.
Although proteins and fats won’t directly raise your blood sugar, experts recommend that you limit your intake of processed or fatty meats, which contain higher levels of saturated fat and sodium.
While these substances have no direct effect on blood sugar, eating too much of them can have harmful health effects, especially heart disease.
Consider specific eating styles
You may hear about different types of eating styles or diets. These may include:
- Mediterranean diet: rich in fruits, vegetables, whole grains, and heart-healthy fats
- Low carb: restricts carbohydrates (often found in pasta, bread, and sugary foods) and is high in protein, fat, and vegetables
- Keto: involves consuming a very low amount of carbohydrates and replacing them with fat to help your body burn fat for energy
You can work with a registered dietitian, nutritionist, or diabetes care and education specialist to better understand what foods and eating styles may be best for you.
Knowing when to eat is just as important as knowing what to eat.
Following a healthy eating plan, which includes a variety of nutrient-rich foods matched with insulin doses, can help keep blood glucose in your target range.
Your doctor and a registered dietitian or certified diabetes educator can help you calculate your exact insulin needs to support your carbohydrate intake and avoid blood sugar highs and lows.
Fruits, vegetables, nuts, and other foods travel easily and are great to have on hand when you need them. A healthy breakfast can get your blood sugar back up after a night’s rest.
Exercise and physical activity lower blood sugar. If you’re going to do intense exercise, you’ll want to measure your blood sugar before and after you exercise. This will let you know how much you’ll have to eat to maintain a healthy level.
The American Diabetes Association offers a comprehensive guide to healthy eating, including recipes and other resources.
Living with diabetes means being more mindful of food choices to help keep blood glucose levels in your target range. Your doctor, dietitian, and nutritionist can help you form a meal plan that works for you.