Managing Diabetes Through Nutrition: Evidence-Based Recommendations

Living with diabetes means making thoughtful food choices every day, but no single diet works for everyone. The good news is that multiple healthy eating patterns can help control blood sugar and protect your heart.

Foods to Eat

Fill your plate with vegetables, fruits, whole grains, beans, nuts, and lean proteins. The American Diabetes Association recommends emphasizing these nutrient-rich foods as the foundation of your meals:[1]

• Non-starchy vegetables (leafy greens, broccoli, peppers, tomatoes)

• Whole fruits (not juice)

• Legumes (beans, lentils, chickpeas)

• Whole grains (brown rice, quinoa, oats, whole wheat bread)

• Nuts and seeds

• Low-fat dairy or fortified non-dairy alternatives

• Lean proteins, especially plant-based options like beans and nuts

• Fatty fish rich in omega-3s (salmon, mackerel, sardines)

Aim for at least 14 grams of fiber per 1,000 calories you eat, with at least half your grains being whole grains.[1] Higher fiber intake is linked to better blood sugar control and longer life in people with diabetes.

The Mediterranean eating pattern—rich in vegetables, fruits, whole grains, olive oil, nuts, and fish—has shown the greatest improvements in blood sugar control among various dietary approaches.[2-3]

Foods to Avoid or Limit

Replace sugary drinks with water. The American Diabetes Association strongly recommends avoiding sugar-sweetened beverages, including fruit juices, as these rapidly spike blood sugar without providing nutritional benefits.[1]

Other foods to minimize include:[1]

• Processed and ultra-processed foods

• Refined grains (white bread, white rice, regular pasta)

• Red meat and processed meats (bacon, sausage, deli meats)

• Sweets and foods with added sugars (limit to less than 10% of total calories)

• Foods high in saturated fat

• High-sodium foods (aim for less than 2,300 mg sodium daily by limiting processed foods)

Practical Tips for Success

Work with a Nutrition Expert

Ask your doctor for a referral to a registered dietitian nutritionist who specializes in diabetes care.[1] They can create a personalized meal plan that fits your lifestyle, preferences, and health goals. This individualized approach has been shown to improve blood sugar control and reduce healthcare costs.

Focus on Quality, Not Just Quantity

Rather than obsessing over exact percentages of carbohydrates, protein, and fat, focus on choosing minimally processed, nutrient-dense foods.[1] The quality of carbohydrates matters more than the total amount—choose vegetables, whole grains, and beans over refined grains and sugary foods.

Manage Your Weight

If you're overweight, losing just 5-7% of your body weight can significantly improve blood sugar control.[1] Some people with type 2 diabetes who lose 15% or more of their body weight may even achieve diabetes remission.

Be Consistent with Carbohydrates

If you take insulin at fixed doses, eating similar amounts of carbohydrates at consistent times can help prevent low blood sugar and improve overall control.[1]

Stay Active

Combine healthy eating with at least 150 minutes per week of moderate physical activity (like brisk walking).[4] Break up long periods of sitting with short activity breaks throughout the day.

Be Careful with Alcohol

If you drink alcohol, don't exceed recommended daily limits and check your blood sugar afterward, as alcohol can cause delayed low blood sugar, especially if you take insulin or certain diabetes medications.[1]

Skip the Supplements

Don't waste money on vitamin, mineral, or herbal supplements for blood sugar control—there's no evidence they help.[1] Get your nutrients from whole foods instead.

Monitor and Adjust

Your nutrition needs will change over time as your health, medications, and lifestyle evolve. Regularly reassess your eating plan with your healthcare team to ensure it remains effective and sustainable.

The key to success is finding a healthy eating pattern you can stick with long-term. Focus on adding more nutritious whole foods to your diet rather than feeling deprived by restrictions. Small, sustainable changes add up to meaningful improvements in your health and blood sugar control.

Check out this doctor-created 7 day meal plan and grocery lists to manage your A1C

https://doctorchefusa.com/7-day-diabetes-meal-plan-and-grocery-list-evidence-based-low-glycemic-recipes-for-blood-sugar-control

References

American Diabetes Association

• 5. Facilitating Positive Health Behaviors and Well-Being to Improve Health Outcomes: Standards of Care in Diabetes-2026

  Published January 2026

• Management of Hyperglycemia in Type 2 Diabetes, 2022. A Consensus Report by the American Diabetes Association (ADA) and the European Association for the Study of Diabetes (EASD)

  Published November 2022

• Management of Hyperglycemia in Type 2 Diabetes, 2018. A Consensus Report by the American Diabetes Association (ADA) and the European Association for the Study of Diabetes (EASD)

  Published December 2018

• Diabetes Management in Chronic Kidney Disease: A consensus Report by the American Diabetes Association (ADA) and Kidney Disease: Improving Global Outcomes (KDIGO)

  Published November 2022

5. Facilitating Positive Health Behaviors and Well-Being to Improve Health Outcomes: Standards of Care in Diabetes-2026.

Diabetes Care. 2025. American Diabetes Association Professional Practice Committee for Diabetes*.GuidelineNew

Management of Hyperglycemia in Type 2 Diabetes, 2022. A Consensus Report by the American Diabetes Association (ADA) and the European Association for the Study of Diabetes (EASD).

Diabetes Care. 2022. Davies MJ, Aroda VR, Collins BS, et al.Guideline

Management of Hyperglycemia in Type 2 Diabetes, 2018. A Consensus Report by the American Diabetes Association (ADA) and the European Association for the Study of Diabetes (EASD).

Diabetes Care. 2018. Davies MJ, D'Alessio DA, Fradkin J, et al.Guideline

Diabetes Management in Chronic Kidney Disease: A consensus Report by the American Diabetes Association (ADA) and Kidney Disease: Improving Global Outcomes (KDIGO).

Kidney International. 2022. de Boer IH, Khunti K, Sadusky T, et al.Guideline

Evidence-Based European Recommendations for the Dietary Management of Diabetes.

Diabetologia. 2023.

Type 2 Diabetes.

Lancet. 2022. Ahmad E, Lim S, Lamptey R, Webb DR, Davies MJ.

Comprehensive Management of Cardiovascular Risk Factors for Adults With Type 2 Diabetes: A Scientific Statement From the American Heart Association.

Circulation. 2022. Joseph JJ, Deedwania P, Acharya T, et al.Guideline

Navigating the Spectrum of 4 Evidence-Based Nutrition Options for Type 2 Diabetes Management.

The Journal of Clinical Endocrinology and Metabolism. 2025. Baskin RG, Karp KA.New

Management of Type 2 Diabetes Mellitus (2023).

Department of Veterans Affairs. 2023. Brian Burke MD, Paul R. Conlin MD, Angela Giles DBH LCSW DAPA, et alGuideline

American Association of Clinical Endocrinology Clinical Practice Guideline: Developing a Diabetes Mellitus Comprehensive Care Plan-2022 Update.

Endocrine Practice : Official Journal of the American College of Endocrinology and the American Association of Clinical Endocrinologists. 2022. Blonde L, Umpierrez GE, Reddy SS, et al.Guideline