Food & Fitness

This is a very common question among people with diabetes. If you have diabetes, we recommend following a meal plan that works for you and helps you meet your diabetes goals. Your healthcare provider can help you set these goals, which might include losing weight, improving your A1C, lowering your blood pressure and/or lowering cholesterol levels.

After you set your goals, work with your provider to set up a meal plan that takes your preferences into account and can help you achieve those goals. Discuss how many carbohydrates to include at each meal and whether or not to include snacks. Your provider might suggest using the diabetes plate method to start or they may have you try carbohydrate counting. It may also be helpful to work with a registered dietitian (RD) when learning to plan meals.

Since it sounds like you haven’t set up an individualized meal plan yet, we suggest starting with about 45-60 grams of carbohydrate per meal. However, some people may need more and some may need less, so set up a plan that works for you soon!

Most recipes out there make more than one serving, which can be very frustrating when you’re single and not cooking for a crowd. But, you’re in luck! We’ve got a great book called Quick and Easy Diabetic Recipes for One. We even bundle it with other helpful meal planning tools if you are interested.  

If you don’t have a lot of time to cook, remember that leftovers can actually be a good thing in your situation. Cooking a healthy dish that makes two or four servings means that you’ll have extra food for an easy lunch or dinner later in the week. Some dishes like soup, chili, or casserole also freeze well, so you can thaw and reheat them a few weeks later when you don’t feel like cooking. Using leftovers to your advantage can save you time, money, and the frustration of looking for recipes for one!

When you have prediabetes, your main goal should be to prevent or delay diabetes. Research has shown that moderate weight loss (about 7% of your body weight) through increased physical activity and eating a healthy, reduced-calorie diet can help.

If you are looking for sample meal plans, I suggest checking out our online nutrition resource, Recipes for Healthy Living. Sign up for free today, and each month you’ll receive:

• A new set of healthy recipes
• A healthy one-day meal plan with tips for adjusting carbohydrates and calories plus a grocery list
• Cooking videos
• Other healthy tips and meal planning advice

Recipes for Healthy Living is a great resource if you have prediabetes and are trying to lose weight. You’ll find dozens of tips and ideas for cooking healthier in your own kitchen, adding more fruits and vegetables to your diet, and you’ll see how to put together an entire day of healthy meals from our sample meal plans. 

The first step toward weight loss is making a few dietary changes that you know you can stick with. Think about how you can reduce the calories you eat in a day. Here are some tips that you can start with:

• Use a grocery list when shopping for food. The bulk of the list should include a variety of fruit, whole grains, and vegetables (both starchy and non-starchy). 
• Buy leaner meats such as fish, shellfish, chicken or turkey breast (without the skin) and lean cuts of pork or beef such as sirloin or chuck roast. Be open to trying plant-based protein like tofu or beans.
• Choose lower fat dairy products like skim or 1% milk, non-fat or light yogurt, and reduced-fat cheese.
• Remember that portion size is still important, even if you are eating healthy foods. Eating more calories than you burn off can cause weight gain. If you need help controlling portions, try using our plate method or measure out your food with measuring cups and spoons.
• Use healthier cooking methods that don’t require added fat (i.e. broiling, baking, microwaving, grilling, roasting, etc.). Avoid frying foods.
• Limit foods that are high in saturated fat and trans fat. Even when you choose healthy fats, like nuts, vegetable oils, and avocados - keep portions small.
• Save money by limiting how much soda, sweets, and chips or other snack foods you buy.
• Choose healthy recipes and cook at home as much as possible as opposed to eating out.

Healthy eating is just one important lifestyle change that you can make to reduce your risk for developing diabetes. It is also important to be active on a regular basis (about 30 minutes of moderate intensity exercise, at least 5 days a week). If you have never been active or have not been active for a while, you will need to start slowly and work your way up. Learn more about physical activity right here on diabetes.org.

Yes, you can still eat popcorn if you have diabetes. Popcorn is actually a whole grain, and is a great snack choice. Three cups of plain air-popped popcorn has less than 100 calories, about 15 grams of carbohydrate, and 3 grams of fiber. One cup of light popcorn is actually considered a free food according to the Exchange Lists for Diabetes. To make portion control even easier, now you can buy 100 calorie bags of light popcorn at most grocery stores.

When you are buying popcorn, it is best to choose light varieties of microwave popcorn. You can also pop the raw kernels yourself using just a small amount of vegetable oil or olive oil. Just remember not to add too much oil, because every tablespoon adds about 100 calories to your snack.

Also, don’t over-do it with the salt. If you can't live without it, just sprinkle on a pinch. Instead of adding salt, you can also try experimenting with low-sodium seasonings in your spice cabinet like cinnamon, chili powder, or salt-free seasoning mixes.

Yes, it is okay for someone with diabetes to have foods that contain coconut palm sugar or agave syrup. Both of these sugar substitutes are well known for their lower glycemic index when compared to sugar. Having a lower glycemic index means that agave and coconut palm sugar do not raise blood glucose as quickly as regular sugar. However, baked goods like cakes and cookies usually contain other ingredients that contribute carbohydrates and can cause blood glucose to rise. (These other ingredients may include flour, brown sugar, chocolate, honey, etc.)

We encourage people with diabetes to treat these sweeteners similar to sugar when meal planning. Both agave nectar and coconut palm sugar actually have roughly the same amount of calories and carbohydrates per serving as sugar, brown sugar, or honey – approximately 4 grams of carbohydrate and 15 calories per teaspoon. All of these sweeteners are safe for someone with diabetes to have, but it's best to use them sparingly.

Having diabetes doesn't mean you can never have your favorite treats ever again. However, it is important to save sweets for special occasions, and when you decide to have a treat, keep portions small. 

It is perfectly fine to use these sweeteners when baking a cake for your friend. It may be helpful thing to provide him or her with the nutrition information for the recipe you choose. That way, they can plan their meal accordingly to include a small portion.

It is easy to overindulge when it comes to sweets. Sometimes, “building in” the portion size can help keep us on track. This may mean pre-cutting your cake into small pieces before serving it. You can also opt to make mini cupcakes or mini tarts. For more ideas about building in portion size, check out our article Tiny (but tasty) Desserts.

The best desserts will include some nutritious fruit and/or whole grains. Below are a few dessert recipes from Recipes for Healthy Living, our main resource for diabetes recipes and meal plans:

Mini Pumpkin Tarts

Berry Crisp

Chocolate Berry Parfait

If you are looking for more diabetes-friendly dessert recipes, you may also be interested in our book The Big Book of Diabetic Desserts.

We condisder sweet potatoes a good carbohydrate choice. They provide several important nutrients, including vitamin A, vitamin C, potassium and fiber. They are also fat-free, cholesterol-free, and low in sodium. In addition, sweet potatoes have a lower glycemic index than regular potatoes and are so full of nutrients that they made our Top 10 Diabetes Superfoods List.

Though they provide many benefits, it's important to remember that sweet potatoes still provide carbohydrates and can raise blood glucose. 1/4 of a large baked sweet potato has about 15 grams of carbohydrate, so be sure to count them in your meal plan.

When preparing sweet potatoes, use a healthy cooking method and choose toppings wisely. Limit the amount of added butter, cream, sour cream, and/or brown sugar in your recipe. Sweet potatoes are naturally full of flavor and can be enjoyed by simply baking or roasting them with a small amount of olive oil and salt-free seasoning. Here are just a few ideas: 

• Bake a small sweet potato in the oven. Once it's cooked through, cut a length-wise slit and fill it with some black beans, reduced-fat shredded cheese and salsa.
• Cut a sweet potato into thin wedges or cubes. Drizzle a small amount of olive oil over it and season with a spice or mix of spices like cinnamon, paprika, herbes de Provence, or cayenne pepper. Roast them in the oven until cooked through.
• Sign up for Recipes for Healthy Living, our new recipe and meal planning resource. Once signed up, you'll have access our delicious sweet potato recipes like our Sweet Potato Fries, Sweet Potato Soufflé, Sweet Potato and Ginger Soup, and Curried Sweet Potato Dip.

The American Diabetes Association recommends choosing zero- or very low-calorie beverages most of the time. This includes water, unsweetened teas (hot or cold), coffee, diet soda, and low-calorie drinks and drink mixes (for example, Crystal Light). All of these beverages provide minimal calories and carbohydrates. We recommend avoiding regular soda, fruit punch, energy drinks, and other sugary beverages.

There are some healthy drinks that provide calories like low-fat milk and 100% juice with no sugar added. Though these drinks provide calories, they also contribute important vitamins and minerals. Just remember to control portion size when you drink them.  

Diet Coke and Coke Zero are actually very similar products. Both are sweetened with artificial sweeteners and have zero calories and zero carbohydrates. They won’t add calories to your diet or raise blood glucose. They have a slightly different taste because of the different formulas used to make them. So, feel free to choose whichever tastes better to you.

The American Diabetes Association’s MyFoodAdvisor Online Tool is available to you for free. You can use MyFoodAdvisor to search for and find the foods you eat every day. View nutrition information, check portion sizes, and even track what you’ve eaten. You can also search for healthier alternatives to the foods you are currently eating.

It’s very easy to use – just click on the “Explore Foods” tab and start entering the foods eaten for the day or meal. You can search anything from basic recipe ingredients to restaurant foods. It's a great place to search for recipes and can guide you when planning healthy meals.

Isomalt is a type of sugar alcohol, and sugar alcohols are considered sugar substitutes. They are different than zero-calorie artificial sweeteners like aspartame or sucralose. On average, sugar alcohols contain about half the calories of regular sugar. They are often used to partially or completely replace the sugar in low-sugar and sugar-free products.

Examples of sugar alcohols that you might see in the ingredient list on a nutrition facts label are:

• erythritol
• hydrogenated starch hydrolysates
• isomalt
• lactitol
• maltitol
• mannitol
• sorbitol
• xylitol

Sugar alcohols do not have the same affect on blood glucose as other carbohydrates like starch and simple sugars. However, the effect that they have on your blood glucose can vary depending on the sugar alcohols used. Sometimes, a mix of sugar alcohols and artificial sweeteners are used in sugar-free products. So, it is difficult to know how sugar alcohols will affect your blood glucose levels every time.

Because there is less of an effect from sugar alcohols than either sugar or starch, you can use the following tip to estimate how much carbohydrate to count in your meal plan from a food that has MORE than 5 grams of sugar alcohols per serving.

1. Subtract ½ the grams of sugar alcohol from the amount of total carbohydrate.
2. Count the remaining grams of carbohydrate in your meal plan.

Note: This tip is useful for those who are intensively managing their diabetes with insulin or advanced carbohydrate counting.

This is a very common question among people with diabetes. If you have diabetes, we recommend following a meal plan that works for you and helps you meet your diabetes goals. Your healthcare provider can help you set these goals, which might include losing weight, improving your A1C, lowering your blood pressure and/or lowering cholesterol levels.

Then, work with your provider to set up a meal plan that takes your preferences into account and can help you achieve those goals. Discuss how many carbohydrates to include at each meal and whether or not to include snacks. Your provider may suggest using the diabetes plate method to start or they may have you try carbohydrate counting. It may be helpful to work with a registered dietitian (RD) when learning to plan meals.

Since it sounds like you haven’t set up an individualized meal plan yet, we suggest including about 45-60 grams of carbohydrate per meal to start. It is important to spread your carbohydrate intake throughout the day and try to keep it as consistent as possible from day to day. Remember, some people may need more and some people may need less than the recommendation above, so set up a plan that works for you soon!

When counting carbohydrates, the most important thing is to count the grams of total carbohydrates listed on the nutrition label. This number accounts for all types of carbohydrate - starches, sugar, and fiber. We look at this number instead of just the grams of sugar since all types of carbohydrate can raise blood glucose.

It is important for people with diabetes to include enough fiber in their diet. For good health, most adults need about 25-38 grams of fiber each day. Most Americans do not consume nearly enough fiber in their diet, so while it is wise to aim for this goal, any increase in fiber in your diet can be beneficial.

Both beer and regular soda can add a significant amount of calories to your diet:

• One 12-ounce can of regular soda has about 150 calories.
• One 12-ounce Bud Light has about 110 calories.
• Most regular beers have around 150 calories in 12 ounces, but some craft and specialty beers have significantly more than that. At this time, nutrition labeling is not required on alcoholic beverages. Generally, as the alcohol content goes up, the calories do as well.

For many people, cutting out alcohol and/or sugary beverages is helpful for losing weight. If you think about it, the calories can add up fast. Having four cans of regular soda every day amounts to about 600 calories. For some people, that’s 1/3 of the calories they need for an entire day!

When it comes to weight loss, remember that one pound is equal to 3,500 calories. So, if you want to lose 1 pound per week, you would need to cut 500 calories from what you usually eat in a day. So, switching to diet or another zero-calorie drink could be an easy way to get started losing weight.

Also, calories from sugary beverages don’t fill us up as much as solid food. We recommend choosing zero calorie drinks as much as possible. Avoid beverages like regular soda, fruit punch, fruit drinks, energy drinks, sweet tea, and other sugary drinks. These will raise blood glucose and can provide several hundred calories in just one serving. Instead, stick to zero or very low-calorie drinks like water, unsweetened teas, coffee, diet soda, and other low-calorie drinks and drink mixes.

For more information about our alcohol guidelines and other tips, visit the Alcohol page.

The American Diabetes Association does not have a specific recommendation when it comes to this product. Dreamfields uses a manufacturing process that is supposed to “protect” some of the carbohydrates in their pasta from being broken down and entering your blood stream. In theory, Dreamfields pasta should not raise blood glucose as much as traditional pasta. 

However, this product has not been tested in people with diabetes. If you choose to use it, you should test it yourself, as individual responses can vary. If you count carbs, Dreamfields recommends that you start by counting 5 grams of carbohydrate for every 2 ounces of dry pasta (which is about 1 cup of cooked pasta). You should monitor your blood glucose levels after eating it and adjust carb counts (and insulin boluses if on insulin) as needed. Some individuals need to count a serving of Dreamfield’s pasta as 10-20 carbohydrate grams depending on their glycemic response. In other people, there may be no difference between Dreamfields and regular pasta.

Another issue to think about is cost. Usually, regular whole wheat pasta is a relatively low-cost food. Dreamfields Pasta will be more expensive because it is a specialty product. If you can afford it and you find that your body handles it better than regular pasta, it may be worth budgeting for. 

If not, whole wheat pasta is still a good choice for people with diabetes. Portion control is very important with pasta because it is high in carbohydrates. Usually, 1/3 cup of cooked pasta has about 15 grams of carbohydrate. Always check the nutrition facts label on different pasta products for a more exact serving size and the total carbohydrate count. If a 1/3 cup portion seems small when you measure it out, add bulk to your dish by mixing in some cooked non-starchy vegetables (like bell peppers, onions, mushrooms, broccoli, or tomatoes) and lean meat (like chicken breast, lean ground beef, or soy-based crumbles).

*Note that most sauces will add carbohydrates, and sometimes fat, to your pasta dish.

Even with your food sensitivities, you still have plenty of snack options. Snacks can help curb hunger while adding a nutritious energy boost to your day. But that means choosing foods wisely. Snack time is a great opportunity to fit in another serving of whole grains, fruits, or vegetables! These foods are lower in fat and calories compared to most salty snacks and sweets. They will also fill you up and give you the energy you need.

Watch portion sizes to make sure you aren’t going overboard when snacking. Over-eating will lead to extra calories in your diet, which can contribute to weight gain. So, resist those trips to the vending machine – plan ahead and pack a healthy snack!

Below are just a few ideas to get you started. You can also check out our snacking page for even more options!

• 1 small quesadilla (made with freshly diced tomatoes, 1 ounce shredded cheese, and 1 small corn tortilla)
• 1 slice of whole wheat toast with 1 tablespoon sugar-free strawberry jam or a tablespoon of hummus spread on top
• Light string cheese with a small piece of fruit (not berries) such as an apple, orange, or nectarine
• 6 ounces of non-fat vanilla yogurt topped with strawberries
• 1 small banana with 1 tablespoon peanut butter
• ½ cup low-fat cottage cheese with peach slices
• 5 Triscuits or another 100% whole wheat cracker with 5 cheese cubes
• Any veggie cut that you like cut into bite-size pieces with 2 tablespoons fat-free ranch or ¼ cup hummus

If you are looking for additional snack recipes or other recipes to help you eat healthier, visit Recipes for Healthy Living. Sign up for our newsletter today and you’ll get tasty recipes each month that make great snacks like our Mango and Black Bean Salsa Lettuce Wraps, Basil Spread and Water Crackers, and Roasted and Spice Chickpeas.

All potatoes (white, red, sweet, etc.) contain about the same amount of carbohydrate and will raise blood glucose. You can still eat potatoes, but you need to be mindful of portion sizes and count them in your meal plan.

Though they contain carbohydrates, potatoes also provide you with many other important nutrients like potassium, fiber, and vitamin C. (Sweet potatoes are also a good source of vitamin A!) They have no sodium, fat, or cholesterol. To get the maximum amount of fiber from potatoes, make sure you leave the skin on.

Keeping track of your carbohydrate intake and setting a maximum amount to eat can help keep your blood glucose levels in your target range. The following portion sizes and carb counts may be helpful when potatoes are on the menu.

There are about 15 grams of carbohydrate in:

• ¼ of a large baked potato
• ½ cup of mashed potatoes
• ½ cup of boiled potatoes

If you use the Plate Method to plan meals, you can fill about ¼ of a 9-inch plate with them, and enjoy them as a side dish along with some non-starchy vegetables and a source of lean protein.

Many of us like to flavor our potatoes with extra ingredients. When choosing what to add, choose wisely and don’t go overboard! Some toppings can add a lot of extra calories and saturated fat.  Here are some healthier topping ideas:

• 1 teaspoon of trans-free margarine instead of butter
• 2 tablespoons of low-fat Greek yogurt instead of sour cream
• 1 teaspoon chopped chives or other herbs and spices that you like (cinnamon or nutmeg may be good with sweet potatoes)
• 1 ounce low-fat shredded cheddar cheese
• ½ cup steamed broccoli florets
• ¼ cup of salsa or freshly diced tomatoes
• 1 strip of low-sodium turkey bacon, chopped into small pieces

The two most important things to look at on nutrition labels are the serving size and the total grams of carbohydrate. Sugar is just one type of carbohydrate, and though it’s listed out separately on the label, there are other types of carbohydrate can raise blood glucose. The total carbohydrate listed includes everything you need to account for when planning snacks for your four year old - sugar, starch, fiber, and sugar alcohols. So, always use the total carbohydrate listed when counting carbohydrates for your preschooler.

There are a lot of snack options out there. While the amount of carbohydrates in the snack is your first priority, it’s also important to choose nutritious snacks for your child as often as possible. Snacks should be an opportunity to get your child more fruit, vegetables, whole grains, and low-fat dairy.Try to limit snacks that are high in added sugar like cookies and candy.

Some foods, like fresh fruits and vegetables, do not have labels, but that doesn’t mean you need to be a barrier for you. You can become familiar with portion sizes and carbohydrate counts for these foods by checking out our Carbohydrate Counting page and using the MyFoodAdvisor online tool.

Below is a list of healthy snack ideas that have around 15 grams of carbohydrate:

• 5 Triscuit crackers (or another whole wheat cracker) + 1 piece of string cheese
• 1 bag pre-sliced apples (found in the produce section near other pre-cut produce) + 2 tablespoons peanut butter
• 40 gold-fish crackers
• ½ cup grapes
• ½ banana
• ¾ cup Cherrios
• 3/4 cup of fresh blueberries
• ½ cup unsweetened applesauce
• ½ cup fruit cocktail
• Ants on a log made with 2 celery stalks, 2 tablespoons peanut butter, and 1 tablespoon of raisins
• ½ of a whole wheat English muffin + 1 tablespoon hummus spread on top
• 2 rice cakes + 2 tablespoons light cream cheese
• 4 fluid ounces of milk + 3 graham cracker squares (1 cracker = 2 1/2 –inch square)

All of these snacks have roughly 15 grams. However, you should continue to check nutrition labels while at the grocery store since carbohydrate amounts can vary based on the product.