Learning About Your Health

Dietary Guidelines for Diabetes

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What Foods Turn Into Blood Sugar?

Carbohydrate turns into blood sugar. Sugars and starches are the carbohydrates in our diet. These foods are our main source of energy. Excess carbohydrate in the diet can raise your blood sugar too high. It is important to limit your total carbohydrate intake at each meal.

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What Foods Contain Carbohydrate?

Here are some examples:

  • Starches (Complex carbohydrates): Rice, crackers, yams, potato, cereals, lentils, pasta/noodles, dried beans, corn, bread, peas, lima beans.

  • Sugars (Simple carbohydrates): Fruits, milk, yogurt, sweets, desserts, sodas, juices, etc.
Note: High fiber food choices are encouraged (for example, whole grain breads and cereals; fresh fruits and vegetables; beans and legumes). Small amounts of sugar are allowed as part of your total carbohydrate for the meal.

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Should I Include Carbohydrate at Every Meal?

Include carbohydrate in every meal and snack. Be sure to spread your carbohydrate intake evenly throughout the day. Use the sample meal plan as your portion guide.

  • Do not skip meals. Even distribution of food helps prevent high and low blood sugars.

  • Time your food intake to the action of your diabetes medication.

  • Eat 3 meals a day, plus snacks as needed. Consult your dietitian.

  • Eating regular meals helps control hunger and prevents overeating at the next meal.

  • Try to eat at about the same times every day.

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What Other Things Can I Do to Manage My Diabetes?

  1. Eat a Well Balanced Diet with a Variety of Foods at Each Meal: For example, there is no limit on vegetables and green salads. These foods are filling, nutritious, and raise blood sugar very little. Also, be sure to include moderate amounts of low-fat protein. Protein helps to control between-meal hunger.

    Choose from some examples:
    • Poultry: chicken or turkey (white meat, no skin)
    • Fish: cod, flounder, trout, tuna, salmon, catfish
    • Lamb: roast, chop, leg
    • Shellfish: clams, crab, lobster, scallops, shrimp
    • Beef: sirloin, round, flank steak
    • Other: egg whites, low-fat cottage cheese, cheeses (< 3gm fat/ounce), tofu
    *Alternative proteins: nuts, nut butter. (Note: these sources are high in fat.)

  2. Limit Your Intake of Fat, Especially Animal Fat: Fat does not raise blood sugar, but can lead to being overweight. Excess body weight can raise blood sugar. A high-fat diet also increases your risk of heart disease.

    • High-Fat Foods: High-fat meats, skin on poultry, chips, sausages, luncheon meats, peanut butter, all nuts, whole milk, all fried foods, refried beans, cheeses, pastries, cookies, crackers.

    • Fats Added to Foods: Butter, margarine, cream cheese, cream, Half & Half, salad dressings, oil, gravies, cream sauces, sour cream.

    • Do Not Aim for a "Fat Free" Diet: A small amount of fat at each meal makes it tastier and helps to fight between-meal hunger. Choose monounsaturated fats, such as olive oil, peanut oil, nuts, and seeds.

  3. Increase Your Activity Level: Exercise lowers blood sugar levels, and may reduce your need for diabetes medication.

    • Be sure to:
      • Check with your doctor first.
      • Choose an exercise you enjoy.
      • Set goals, make a plan.
      • Monitor how exercise affects your blood sugar.
    • Attain/Maintain Reasonable Body Weight: Reducing body fat improves blood sugar control. Weight control decreases your risk for heart disease, high blood pressure, etc. If overweight, set realistic weight loss goals (about 10-15 lbs. initially). Allow a reasonable time to reach your goal. Do not lose more than 2 pounds per week.

  4. Test Your Blood Sugar Daily: Regular testing helps you monitor your progress.

    For more complete information please contact the Center for Diabetes Services at (415) 600-0506.
This handout is also available in Chinese, Russian, and Spanish.


Produced by the Center for Patient and Community Education in association with the staff and physicians at California Pacific Medical Center. Last updated: 3/03

© 2001-2008 California Pacific Medical Center

Funded by: A generous donation from the Mr. and Mrs. Arthur A. Ciocca Foundation.

Note: This information is not meant to replace any information or personal medical advice which you get directly from your doctor(s). If you have any questions about this information, such as the risks or benefits of the treatment listed, please ask your doctor(s).

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