Diabetes Diet

Tailoring Your Nutrition for Better Health

A recent report from the American Diabetes Association (ADA) highlights that there is no one-size-fits-all diet for managing diabetes. This makes personalized nutrition more important than ever. For many people newly diagnosed, the first question is: "What can I eat?"

Personalized Nutrition: More Than Just Carbs

If you’re managing Type 2 diabetes, weight management plays a major role. But it’s also important for individuals with Type 1 diabetes, especially if they are overweight. Excess weight increases insulin resistance, worsens blood sugar control, and raises the risk of complications, including cardiovascular disease.

Functional medicine supports a personalized approach with an emphasis on nutrient-dense, anti-inflammatory foods. This includes:

• Reducing Meat Intake: Focus on plant-based proteins like beans, lentils, and tofu to reduce inflammation and support insulin sensitivity.

• Choosing Organic and Whole Foods: Minimize pesticide exposure by following the Dirty Dozen and Clean Fifteen lists. Eat whole, unprocessed foods when possible.

• Limiting Dairy and Processed Foods: Some individuals may be sensitive to dairy. Processed foods, especially those with added sugars and refined grains, can spike blood sugar and lead to weight gain.

Functional Eating Principles

Here are a few foundational guidelines to support blood sugar control:

• Fill Half Your Plate with Non-Starchy Vegetables: Think leafy greens, broccoli, cauliflower, and peppers. These provide nutrients and fiber without spiking glucose.

• Smart Carbs: Choose high-fiber carbs like berries, legumes, sweet potatoes, and ancient grains (e.g., quinoa or farro) over white rice or white bread.

• Healthy Fats: Avocados, nuts, seeds, olives, and olive oil help you stay full and reduce inflammation.

Sample One-Day Meal Plan

Breakfast: Avocado and spinach omelet made with whole eggs or egg whites
Lunch: Quinoa salad with mixed greens, chickpeas, cherry tomatoes, and lemon-tahini dressing
Dinner: Grilled salmon with steamed broccoli and roasted sweet potato
Snack: Handful of almonds and a small bowl of fresh berries

Time-Restricted Eating (TRE)

Practicing time-restricted eating—such as eating within a 10- to 12-hour window—can improve insulin sensitivity and help regulate blood sugar. Start with a 12-hour window and adjust as needed.

Use the Plate Method

The Plate Method offers a simple visual strategy to build balanced meals:

• Half the plate: non-starchy vegetables

• One-quarter: lean protein

• One-quarter: healthy carbs or whole grains

• Add a small portion of healthy fat (e.g., olive oil, avocado)

Consult a Nutritionist or Health Coach

Working with a professional can make your meal plan more effective and sustainable. They’ll help tailor your nutrition strategy based on your lab results, preferences, and lifestyle.

Final Thoughts

There’s no single diet for diabetes, but you don’t have to figure it out alone. At Rx Health and Wellness, we combine functional medicine principles with personalized coaching to help you find the right path for your body. You can eat well, manage your blood sugar, and enjoy food again—one plate at a time.

References:

1. American Diabetes Association. (2024). Nutrition Therapy Recommendations

2. Mayo Clinic. (2024). Diabetes Diet: Create Your Healthy-Eating Plan

3. Hyman, M. (2012). The Blood Sugar Solution. Little, Brown and Company

4. Harvard T.H. Chan School of Public Health. (2024). The Nutrition Source