I am a diabetic. Can I use the program?

Elizabeth
Elizabeth
  • Updated

We want to let you know that our plan is suitable for people with diabetes because it contains complex carbohydrates, which keep sugar/insulin levels stable throughout the day.

However, it's essential to consult with your doctor before beginning the plan, as they are familiar with your condition. The diabetic diet largely depends on whether it is type 1 or type 2 diabetes, as well as whether it is insulin-dependent or not. Your doctor can also prescribe an appropriate list of foods, and we, on our part, will assist you in incorporating all these foods into your meal plan.

Understanding how different foods affect blood sugar levels is crucial for individuals with diabetes to maintain optimal health and well-being. In this article, we will talk about the key aspects of nutrition for diabetics.

How much should I eat if I have diabetes?

Eating the right amount of food will help you control both your blood glucose levels and your weight.

Two common ways to help you plan how much to eat if you have diabetes are carbohydrate counting and plate method.

1. Carbohydrate Counting

Carbohydrate counting involves tracking the amount of carbohydrates you consume each day from food and drinks, as carbohydrates have the most significant impact on blood sugar levels. The amount of carbohydrates you need depends on how well you control your diabetes, your physical activity and the medications you take.

In individuals with type 2 diabetes who are insulin-independent, the emphasis is often on reducing calorie intake from carbohydrates. Meanwhile, for those who are insulin-dependent, the amount of carbohydrates they consume depends on the prescribed insulin dose by their doctor.

It's essential to choose complex carbohydrates over simple sugars, as they are digested more slowly and have a gentler effect on blood sugar. Most carbohydrates are found in starchy foods, fruits, milk, and sweets. Try to limit carbohydrates from added sugar or refined grains, such as white bread and white rice. Instead, choose carbohydrates from fruits, vegetables, legumes, and low-fat or non-fat milk.

As we mentioned earlier, our plan is a good choice for people with diabetes because it contains complex carbohydrates.

2. The plate method

This method shows how much of each food group you should eat.

Using a 9-inch plate, fill half of it with non-starchy vegetables, one quarter with meat or another protein, and the remaining quarter with grains or another starchy food. Starchy foods include vegetables like corn and peas. You can also have a small bowl of fruit or a piece of fruit and a small glass of milk.

Recommended foods for diabetes

1. Non-Starchy Vegetables
This includes broccoli, carrots, greens, peppers, and tomatoes.

2. Fruits
Oranges, berries, apples, and grapes are excellent choices.

3. Whole Grains
At least half of your grain intake per day should come from whole grains. Examples include wheat, rice, oats, cornmeal, barley, and quinoa.

4. Proteins

  • Lean meats
  • Skinless chicken or turkey
  • Fish
  • Eggs
  • Nuts and peanuts
  • Dried beans and certain types of peas, such as chickpeas and split peas
  • Meat substitutes like tofu
  • Dairy Products - low-fat or non-fat
  • Milk or lactose-free milk if you have lactose intolerance
  • Yoghurt
  • Cheese

5. Heart-healthy fats 

  • Oils that are liquid at room temperature, such as canola and olive oils
  • Nuts and seeds
  • Heart-healthy fish like salmon, tuna, and mackerel
  • Avocado

6. When cooking, use plant-based oils instead of butter, lard, shortening, or margarine.

Foods and drinks to limit

  • Limit or avoid fried and high-fat foods, as well as trans fats.
  • Reduce intake of high-sodium foods and beverages.
  • Minimize consumption of sweets such as pastries, candies, and ice cream.
  • Drinks with a high sugar content, such as juice, soda, sports and energy drinks.

Opt for water over sugary beverages. Use sugar substitutes in tea or coffee.

If you drink alcohol, do so in moderation. Keep in mind that alcohol can significantly lower blood glucose levels, especially if consumed on an empty stomach. It's best to eat something when consuming alcohol.

Meal times

Some people with diabetes need to eat at the same time every day, while others have more flexibility. Depending on your diabetes medications or insulin type, you may need to consume a consistent amount of carbohydrates at the same time each day. If you take insulin with meals, your eating schedule may be more flexible.

Skipping or delaying meals when taking certain diabetes medications or insulin can cause a sudden drop in blood glucose levels. Consult with your doctor about when to eat and how to best manage your diet before or after physical activity.


In conclusion, we kindly remind you of the importance of following your doctor's recommendations when planning your nutrition. If you have any questions or need assistance customizing your meal plan according to your prescriptions and needs, please feel free to contact our support team. You can also use the swap function to choose the meal options that suit you best.

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