The most important thing to think about when you are living with diabetes is to make sure you eat a diet that is balanced in carbohydrates, protein and fat. Foods with carbohydrates are what make your blood sugar rise. These are foods like bread, cereal, pasta, crackers, potatoes, fruit and sweets. Choosing carbohydrates that are high in fiber, such as whole grains and leafy green vegetables, can help keep your blood sugar more stable. Choose whole fruit over fruit juice to get the fiber from the fruit. The American Diabetes Association recommends the nutrients Vitamin D, Calcium, Omega 3 fats and Fiber to stabilize blood sugar, and increase insulin sensitivity. Dairy products like skim milk or yogurt are great sources of Calcium while whole grains fruits and vegetables contain fiber. Omega-3 fats are found in many fish, nuts, seeds, and liquid oils. Build your daily meal plan by choosing one breakfast, one lunch and one dinner, plus two snacks.


Glycemic Index and Diabetes

The glycemic index, or GI, measures how a carbohydrate-containing food raises blood glucose. Foods are ranked based on how they compare to a reference food — either glucose or white bread.

A food with a high GI raises blood glucose more than a food with a medium or low GI.

Meal planning with the GI involves choosing foods that have a low or medium GI. If eating a food with a high GI, you can combine it with low GI foods to help balance the meal.

Examples of carbohydrate-containing foods with a low GI include dried beans and legumes (like kidney beans and lentils), all non-starchy vegetables, some starchy vegetables like sweet potatoes, most fruit, and many whole grain breads and cereals (like barley, whole wheat bread, rye bread, and all-bran cereal).

Meats and fats don’t have a GI because they do not contain carbohydrate.

Using the carbohydrate exchange counting system, here is a Type II Diabetes friendly sample 1 day menu. For more information on the exchange list, go to https://diabetesed.net/page/_files/THE-DIABETIC-EXCHANGE-LIST.pdf

Food Amount Servings Provided
Egg white omelet with: 3 egg whites, 1 yolk 3 protein, 1 omega-3
Green peppers,


½ Cup Peppers, ¼ Cup Onion 1 vegetable
Low fat cheese ½ Cup Cheese 1 dairy
Orange Juice 8oz 1 fruit
1 slice wheat toast with “olivo” spread 1 slice 1 grain, 1 omega-3
Salad with tomato and: 2 cups spring mix, ½ tomato 2 servings veggie
Tuna 3oz 1 protein, 1 omega-3
Olive oil + lemon dressing 2 TBS 1 omega-3
Banana 1 banana 1 fruit
Whole Wheat Crackers 16 crackers 1 grain
3 oz Chicken Breast 3 oz 1 protein
Brown Rice w/ “olivo” spread ½ Cup 1 grain
Steamed Vegetable Medley (broccoli, cauliflower, carrots) ½ Cup 2 veggie / 1 fiber
Whole Wheat Roll 1 oz 2 grains
1 Glass of milk w/ skim or soy milk 1Cup Milk, 1 serving Milk, 30% DV calcium
Apple with organic almond butter 1 apple, 2tbs PB 1 fruit, 1 mono-unsaturated fat
Raw vegetables (broccoli, carrots, peppers) w/ low fat ranch or hummus 1 cup per snack, up to 2x daily 4 veggie, 2 fiber
Fat free yogurt w/ berries and granola 6oz yogurt, ½ cup berries, ¼ Cup granola 1 dairy, 1 protein, 1 fruit, ½ grain