With diabetes, it can sometimes feel like the freedom to choose foods has been taken away. But what if, instead of seeing diabetes as a limitation, you saw it as a guide toward a healthier life?

People with diabetes receive constant reminders from their body to eat consistent, balanced meals so that blood sugar stays within range. This means eating meals and snacks with fiber, lean proteins, and healthy fats throughout the day, which can be fulfilled using a variety of foods. The communication diabetes provides is arguably a blessing in disguise. This National Nutrition Month, let’s explore how nutrition supports long-term health in diabetes.

There are three key nutrition practices to maintaining stable blood sugar – eating consistently, prioritizing fiber, and building a balanced plate.

Practice #1: Eat Consistently

There are many reasons that people do not eat three meals a day. Possibilities include the busyness of a work schedule, a lack of hunger, or a change in routine that results in skipping meals. Whatever the reason may be, evidence is clear that consistent eating throughout the day is more beneficial for managing blood sugar than skipping meals. This includes three meals a day with your body’s natural wake- and sleep-cycles, and mid-morning or afternoon snacks if there is a large gap between mealtimes.

When it comes to managing diabetes, it is important to remember that the body works with you, not against you. Consistent eating helps the body maintain balance by providing one less stressor for it to manage.

Practice #2: Prioritize Fiber

Carbohydrates are often referred to as the “fuel source” for the body because they are directly broken down into energy that the body can use. Diabetes does not eliminate the need for carbohydrates. It simply means you must manage how many carbohydrates are absorbed at one time. Eating carbohydrates with more fiber allows for slower absorption, which helps the body better maintain the amount of sugar in the blood.

Non-starchy vegetables contain the most fiber for the least amount of carbohydrates, so they are always great to include in snacks or meals. In fact, evidence suggests that starting your meals with non-starchy vegetables, such as a side salad, can help lower blood sugar spikes after meals. You can increase your fiber by following the plate method, which recommends that half of your plate be filled with non-starchy vegetables.

Other great sources of fiber include beans, lentils, seeds, and whole-grain breads or pastas. These are great carbohydrate choices to include at a meal when they have been portioned and paired with foods that balance blood sugar. The plate method recommends filling a quarter of your plate with these foods.

Whole fruits are also a great source of fiber. That includes berries, dates, apples with skin, oranges, and kiwi. However, some fruits can have less fiber if they contain mostly water, are overly ripe, or are processed. Examples of this include watermelons, brown bananas, applesauce, and orange juice. Fruit is best enjoyed with a meal or paired with protein to manage blood sugar.

Practice #3: Build a Balanced Plate 

Carbohydrates can be easy to consume alone. Not only are they convenient, but they often taste delicious. Nonetheless, carbohydrates eaten alone raise blood sugar faster than when paired with protein or fat. This is because protein and fat help slow down the digestion of carbohydrates. Below are some examples of pairing a carbohydrate with a protein or fat:

• 2 eggs + whole wheat toast
• 1 tablespoon nut butter + apple
• ½ cup cottage cheese + ½ medium sweet potato
• 3 ounces chicken breast + ½ cup bean salad

Pairing means enjoying carbohydrates in balance with lean protein or healthy fats, rather than eliminating them altogether.

Conclusion

Ultimately, the power of nutrition is available to everyone with diabetes. Harnessing it lies in three simple practices – eating consistently, prioritizing fiber, and balancing your carbohydrates to keep blood sugar stable. This National Nutrition Month, discover how one positive nutrition habit can transform your diabetes journey into a path toward lifelong health and sustainability.