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How to Change Your Diet if You Have Diabetes

Diabetes is now an epidemic in America, affecting about 11% of the country’s population. Many women develop the disease for the first time during pregnancy, with around 6 out of 100 pregnancies featuring gestational diabetes. 

At 4th Trimester Place in Miramar, Florida, board-certified family nurse practitioner Dr. Nathania Adu, DNP, FNP-C, and our team of caring specialists offer diabetes prevention and management before and after pregnancy to help you stay healthy and prevent disease progression. 

Today on the blog, we’re discussing the biggest factor in diabetes management: Your diet. Here’s what you need to know about how to change your eating habits if you have diabetes.

Foods to eat

Nutrient-dense foods give you more value. They contain a lot of nutrients relative to their calories, which can help keep your blood sugar stable, keep you full for longer, and may prevent you from binging or overeating. A few examples of nutrient-dense foods include:

Healthy carbs

Contrary to popular belief, all carbs aren’t forbidden if you have diabetes. However, you do need to choose the right ones. Some of the best healthy carbs when you have diabetes include fruits, veggies, whole grains, and reduced fat dairy products.  

Healthy fats

You can have some fatty foods when you have diabetes, but they should be those with the “good” monounsaturated and polyunsaturated fat. A few examples include avocados, nuts, and olive oil.  

High-fiber foods

Good high-fiber food choices for people with diabetes include some of the same foods in the “good carb” category, including fruits, veggies, and whole grains. Nuts are another good high-fiber food.


Several types of fish, including salmon, tuna, and mackerel, provide a lot of omega-3 fatty acids, which can help prevent heart disease (common in people with diabetes). Opt for grilled, baked, or broiled fish versus deep fried. 

Of course, even when you’re eating healthy foods, you should eat a controlled amount. Portion control can go a long way towards helping you lose extra weight and preventing your diabetes from worsening.

Foods to avoid

Some foods should be avoided or eaten in small amounts when you have diabetes, such as:

  • Trans fats

  • Processed snack foods

  • Bread, crackers, and muffins

  • Sugary foods

  • Starchy veggies like potatoes

You don’t have to eat perfectly all the time, but you do need to remember that diabetes can have devastating long-term effects on the body. By watching your diet now, you can help protect your family’s future  and you may even be able to control your disease through a healthy lifestyle instead of medication. 

At 4th Trimester Place, our team can help you and your family be healthy and avoid serious consequences of chronic diseases like diabetes. We’re here to support you with diabetes prevention and management anytime, so call our office or reach out online now.


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