Healthy Eating Resources
Access Food Information to Manage and Prevent Diabetes
Healthy Eating and Meal Planning
Diabetes UK offers tips on healthier snack choices for people with diabetes, focusing on portion control and options that help manage the condition and support weight management. It includes snack suggestions with less than 10g of carbs, as well as options with 50, 100, and 150 calories to suit various needs.
Diabetic Snacks - Healthy Swaps
Managing type 2 diabetes effectively starts with dietary changes. Focus on a balanced diet rich in vegetables, fruits, whole grains, and lean proteins while limiting processed foods high in sugar and unhealthy fats. Monitoring carbohydrate intake is crucial, as carbs have the most significant impact on blood sugar levels. Portion control and meal planning can also help manage calorie intake and maintain a healthy weight.
Healthy Recipes from the Canadian Food Guide
Diabetes Canada offers a valuable Cooking and Nutrition video series designed to help individuals with diabetes manage their condition through healthier eating habits. The series features expert-led cooking demonstrations, providing nutritious, diabetes-friendly recipes and meal planning tips. By focusing on balanced meals, carbohydrate counting, and healthy food choices, the videos equip viewers with practical knowledge to improve their diet and overall health. This initiative supports the goal of empowering individuals with diabetes to take control of their nutrition while maintaining variety and enjoyment in their meals.
Diabetes Canada Cooking and Nutrition Video Series
Fraser Health offers a range of diabetic diet resources to support patients in managing their condition effectively. These resources are available through their Patient Education Portal and include education on healthy eating, blood glucose management, weight control, and lifestyle adjustments. They provide practical tools for both Type 1 and Type 2 diabetes, emphasizing balanced diets and glucose monitoring. Additionally, Fraser Health offers access to personalized consultations, workshops, and various support services, including resources in multiple languages like Punjabi, Chinese, and Farsi
Fraser Health Diabetic Diet Resources for Patients
Discover tips from diabetes Canada for eating well to prevent or manage diabetes. Glucose, your body’s main energy source, comes from carbohydrate-rich foods like fruits, vegetables, grains, and dairy. When your body can’t use glucose effectively, it builds up in your blood, leading to high blood sugar levels—known as diabetes.
Tips for healthy eating and diabetes management
Enjoy a delicious, 1,500-calorie, diabetes-friendly meal plan designed with balanced nutrition in mind. Featuring low-glycemic carbs, lean protein, and healthy fats, each meal provides 30-45g of carbs, while snacks offer around 15g. Customize portions or snacks to fit your goals and lifestyle.
7-day healthy meal plan - Diabetes Canada
Food Concepts
Reading Food Labels - American Diabetes Assoc.
Understanding food labels can be tricky, especially when you're trying to make healthier choices or count carbs for meal planning. Claims like "fat-free" or "low-cholesterol" can be confusing, but learning how to read labels properly can help you navigate these terms and make informed decisions for better health management.
Reading Food Labels - HealthLink BC
When choosing packaged food, check the Nutrition Facts label and ingredient list to understand the nutrient content. The "% Daily Value" helps you gauge the amount of specific nutrients, with foods considered low in a nutrient if they have 5% or less, and high if they contain 15% or more. Be cautious of health claims on labels, as they don’t always reflect the overall healthiness of a product—some items may boast health benefits but still contain unhealthy amounts of sugar or other ingredients.
Glycemic Index Guide
Welcome to your comprehensive resource on the Glycemic Index (GI). Learn about the GI, how it impacts blood sugar, and why it’s essential for managing diabetes and overall health. Explore GI values for various foods, understand the concept of glycemic load, and discover how a low GI diet can benefit weight management and blood sugar control.
Glycemic Index versus Glycemic Load
Harvard Health explains the concepts of glycemic index (GI) and glycemic load (GL), which are measurements used to assess how foods affect blood sugar levels. GI ranks foods based on how quickly they raise blood sugar, while GL accounts for both the quality and quantity of carbohydrates in food.
Understanding Carbohydrates & Energy
Carbs are your body’s main source of energy, breaking down into glucose to fuel your day. For those managing diabetes, carbs play a vital role in blood sugar levels. Too many carbs can cause hyperglycemia, while too few may lead to hypoglycemia. Balance is essential!
Proteins and Diabetes - Fraser Health Guide
Protein plays an essential role in managing Type 2 Diabetes (T2D). Including an adequate amount of protein in your diet can help stabilize blood sugar levels, control appetite, and maintain muscle mass. Unlike carbohydrates, protein has a minimal effect on blood sugar, making it a beneficial macronutrient for diabetes management. It helps regulate insulin sensitivity and improves overall metabolic health.
Complete List of Green Light Foods
Green light foods for diabetics are those that are low in sugar, rich in fiber, and have a minimal impact on blood sugar levels. These include non-starchy vegetables, whole grains, legumes, lean proteins, and healthy fats (like avocados, nuts, and olive oil). Incorporating these into a balanced meal plan helps manage blood sugar effectively.
Fiber in Food Chart for T2D
A fiber in food chart for T2D helps identify high-fiber foods that aid in blood sugar control. Fiber-rich foods like vegetables, fruits, whole grains, and legumes can stabilize glucose levels and improve insulin sensitivity. It’s key to focus on soluble fiber, which slows glucose absorption, while also increasing dietary fiber intake to support digestion.
How Fiber Helps Manage Diabetes
Fiber, found in fruits, vegetables, whole grains, and legumes, offers numerous health benefits for managing type 2 diabetes. It helps steady blood sugar levels, improve blood glucose control, and support weight loss. Since fiber isn’t absorbed by the body, it doesn’t cause spikes in blood glucose like other carbs, making it a valuable tool for managing diabetes and reducing complications, such as heart disease.
Popular Food Trends
In the third video of our nutrition education series, Registered Dietitian and Certified Diabetes Educator Nicole Clowe offers evidence-based insights on popular eating patterns and their relevance to managing diabetes. She covers key topics like Intermittent Fasting, the Keto Diet, and plant-based eating, providing practical advice on healthy eating and its impact on diabetes. This video is a valuable resource for anyone looking to navigate the complexities of dietary choices for diabetes management.
Making Sense of Popular Diets
A whole-foods, plant-based diet focuses on plant-based foods, minimizing processed ingredients and animal products. This eating pattern is not only beneficial for overall health but also supports the environment. It may offer weight loss benefits and contribute to better blood sugar control, making it an appealing option for people with diabetes.
Whole-Foods, Plant-Based Diet: A Beginner’s Guide
Recent research suggests that adopting a whole-food, plant-predominant diet may support type 2 diabetes remission by improving insulin resistance. Along with healthy eating habits, other lifestyle changes like weight loss, exercise, stress reduction, and avoiding alcohol can also help manage diabetes.
Whole-Food, Plant-Based Diet Linked to T2D Remission
Managing diabetes involves keeping blood sugar levels in check, which can help reduce the risk of complications. One effective approach is following a very low-carb diet, where less than 10% of total calories come from carbohydrates. This guide offers a comprehensive look at how a low-carb diet can help manage diabetes, including tips for achieving better blood sugar control and improving overall health.
A Guide to Healthy Low-Carb Eating with Diabetes
The Mediterranean diet, known for its heart-healthy benefits, also offers significant advantages for those with type 2 diabetes. This plant-based approach is linked to improved blood sugar control, weight loss, and better overall health. With a focus on vegetables, whole grains, healthy fats, and limited red meat and processed sugars, it provides a satisfying, nutrient-rich way to manage diabetes. Learn how incorporating Mediterranean diet principles into your daily meals can help you achieve better blood sugar levels and enhance your wellness.
Is the Mediterranean Diet Best for Diabetes?
Low-carb diets restrict carbs to 10-30% of daily calories, often increasing protein, fats, and vegetables. It's linked to weight loss, better blood sugar control, and heart health. Keto is a more restrictive diet, with carbs under 10%, inducing ketosis for fat-burning. Both diets offer unique benefits, but keto's stricter carb limit sets it apart.
Low Carb vs. Keto: Key Differences
The keto diet is a high-fat, low-carb eating plan, initially used for epilepsy but now popular for weight loss. While effective in short-term fat burning, it carries risks like nutrient deficiencies, liver and kidney stress, and heart disease due to high saturated fat intake. It's essential to consult a healthcare professional before attempting this diet. For more details, visit Harvard Health's Guide to the Keto Diet.
Should You Try the Keto Diet? Harvard
Cultural & Other Considerations
Fasting is an important religious practice, but for people with diabetes, it can pose health risks. While fasting may be possible in some cases, it's essential to consult with a doctor or healthcare team to ensure safe fasting, especially during periods like Ramadan.
Religious Fasting and Type 2 Diabetes
Travel can disrupt your diabetes routine with changes in meals, time zones, and activity—but with a little planning, you can enjoy your trip while keeping your blood sugar in check. Pack extra supplies and healthy snacks, plan for medicine storage, and monitor your glucose regularly to stay safe and energized during your journey.
Travel Smart with Diabetes: Stay Healthy On the Go
Do you love South Asian, Chinese, Caribbean, or Latin American cuisine? Incorporate these healthier takes on traditional recipes into your diabetes prevention or management plan. Each recipe booklet provides nutrient analysis and diabetes-friendly eating tips. These four culturally-tailored booklets were created through a collaboration between EatRight Ontario and George Brown College.
Diabetes Recipes for Diverse Cultures
Managing both IBS and diabetes can be challenging due to their distinct dietary needs. While diabetes requires blood sugar stabilization, IBS demands avoiding trigger foods that could worsen symptoms. A tailored nutrition plan, possibly with a knowledgeable nutritionist, is key to managing both conditions.
How to Eat When You Have Irritable Bowel and T2D
If you have both IBS and diabetes, it can raise some questions about your diet. While these conditions aren’t directly linked, it’s not uncommon to have both. The good news is, with the right approach, you can effectively manage both without letting your food choices become overwhelming. A few practical tips can help you strike a balance and maintain control over your health.
Eating for IBS and T2D
Seniors & Food Services
Food banks are here to help. These community-run organizations provide essential food support to individuals and families in need, thanks to the generosity of donors and dedicated volunteers. While each food bank may have its own registration process, they generally aim to offer a variety of nutritious food to those who are struggling. If you need assistance or want to support your local food bank, reach out to Food Banks BC or dial 2-1-1 to find resources in your community.
British Columbia Food Banks
Budget-Friendly Eating
The American Diabetes Association offers a variety of budget-friendly, diabetes-conscious recipes to help you eat well while saving money—enjoy nourishing, affordable meals with easy-to-follow options like frittatas, chili, and roasted veggies, all designed to keep your blood sugar in check.
Diabetes-Friendly Meals That Won’t Break the Bank