From intermountainhealthcare.org
Learn the truth about diabetes nutrition and get practical tips for balanced eating
Diabetes is a condition that affects millions of people and families. More than 38 million Americans are living with diabetes right now, and about 9 million adults may not even know they have it.
Diabetes changes the way your body handles glucose, your cells' main energy source.
Normally, insulin helps move glucose from your blood into your cells. But when you have diabetes, your body doesn't make enough insulin, or your cells don't respond to it the way they should. Glucose stays in your bloodstream instead of moving into the cells that need it. Over time, high blood sugar (called hyperglycaemia) can affect your nerves and heart health.
Diabetes can feel complicated, so we worked with Kendal Bjella, a registered dietitian nutritionist with Intermountain Health, to help make things easier to understand. Here are a few myths she hears often and simple guidance that can help clear things up.
Myth #1: “If you have diabetes, you can’t eat carbohydrates anymore.”
Carbohydrates get a bad rap when it comes to blood sugar. But according to Kendal, the reality isn't so black and white.
“When we eat carbohydrates, our body digests those into sugars,” she says. “A lot of people think, ‘If my blood sugars are too high, I can’t eat those foods anymore.’ But it’s more about finding a balance with those foods and eating them consistently.”
We're talking about everyday staples – fruit, potatoes, corn, beans, bread, pasta, and certain dairy products. Your body needs these carbohydrates because they provide energy and help meals feel satisfying. The key is how you combine them on your plate.
Pairing carbs with protein helps stabilize blood sugar
“When you eat carbohydrates with protein,” Kendal says, “that helps slow down digestion and keeps blood sugars more stable.”
This can look like:
- Whole-grain toast with eggs
- Greek yogurt with berries
- Beans with cheese
- Rice with chicken or tofu
- Apple with peanut butter
Myth #2: “If you don’t eat, your blood sugar won’t rise.”
Skipping meals can feel like a quick fix, but it doesn’t align with how the body works. Going long stretches without food can actually make blood sugar swings more unpredictable.
“Your body’s going to regulate that blood sugar regardless of if you eat or not, but it becomes a little more not regulated if you’re not eating,” Kendal explains.
Eat every few hours to prevent blood sugar from swinging.
Regular eating helps keep energy stable throughout the day and supports steadier blood sugar. Kendal recommends eating something every 3–4 hours and not going more than five hours without having something.
You don’t need large meals. Simple snacks that include both protein and fibre work well:
- A piece of fruit with nuts
- Veggies and hummus
- Cheese and whole-grain crackers
- Cottage cheese with berries
- A small turkey or tuna sandwich
Myth #3: “If you have diabetes, eating fruit is bad for you.”
Fruit contains natural sugar, but that doesn’t mean it’s off-limits.
“Fruit also has fibre,” Kendal explains. “Fibre helps slow down the digestion of those sugars in the fruit. That’s why we still recommend eating fruit but limiting fruit juice.”
Whole fruit digests more slowly, which supports fullness and steadier blood sugar. Juice doesn’t offer the same benefits because it has no fibre.
Choose whole fruit over juice to get more fibre
Reach for apples, oranges, or berries more often, and save juice for times when you simply want a sweeter drink.
Two more strategies: use the plate method and eat high-fibre carbs
Intermountain Health’s registered dietitians recommend a few other straightforward habits to help manage diabetes.
Try using the plate method when you serve meals. It's a simple way to balance portions without measuring everything: fill half your plate with vegetables, a quarter with protein, and a quarter with carbohydrates. This visual approach makes it easier to get the right mix without overthinking it.
Another helpful habit is choosing high-fibre carbohydrates. Whole grains, beans, lentils, vegetables, and whole fruits help you feel full longer and reduce blood sugar spikes. The fibre in these foods slows down digestion, which means your blood sugar rises more gradually instead of spiking all at once.
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