November 01, 2025 Getting started: Healthy eating and diabetes

Healthy eating doesn’t have to be hard. The same principles to live well and thrive apply whether or not you live with diabetes. We recently updated our Just the Basics resource, which is now called Getting Started: Healthy Eating and Diabetes. It’s full of tips for making small changes in how and what you eat that can make a big difference. Here’s a short summary. 

Just the basics

Our bodies need energy in the form of sugar that’s called glucose. Insulin is a hormone that helps our bodies take glucose and use it for energy. Without insulin, glucose builds up and causes high blood sugar. Healthy eating and physical activity are key for helping to manage your blood sugar (glucose). You may also take pills, insulin and/or other medications. Here are some suggestions that can also help. 

Eat a meal or snack about every four to six hours, starting with a balanced breakfast that includes both carbohydrates and protein. This will help manage your blood sugar levels.

Increase your fibre with whole grains (brown rice, quinoa, whole wheat), legumes (beans, lentils, peas), fruits and vegetables. Fibre helps you feel full, lowers the effect carbs have on your blood sugar, and is good for your overall health. 

Choose heart-healthy fats, such as olive, canola or vegetable oils, in small amounts. Swap out unhealthy saturated fats (coconut oil, butter, ghee and lard), as well as deep-fried foods.

Limit added sugar and sweets—they increase blood sugar more rapidly than other carbohydrates.

Drink more water, which has no carbs or sugar. And limit alcohol; it can affect your blood sugar and provides calories but no nutrients.

Balance your plate

Following the balanced-plate method for all of your meals will help you get the nutrients you need and manage your blood sugar.
It looks like this:
¼ protein
¼ whole grains and starchy vegetables (such as potato and corn) that are high in carbohydrates
½ non-starchy vegetables (such as dark leafy greens) that are high in nutrients and low in calories, plus fruit

Check out the sample meal plans for more details.

Diabetes Canada recommends that all people living with diabetes receive advice on nutrition from a registered dietitian...who can help you include your favourite foods in a personalized healthy eating plan.

Did you know?

You can watch replays of our cooking and nutrition series In the Kitchen with Diabetes Canada presented by Manulife. Visit In the Kitchen with Diabetes Canada.