Living Well with Diabetes Means Making Informed Food Choices, And It’s Never Too Late to Start

By Diabetes Canada

Nearly 30 per cent of people over 65 in Canada live with diabetes. The encouraging news? Healthy eating for diabetes doesn’t require complicated recipes or expensive specialty foods. According to Diabetes Canada, simple, practical strategies can help you manage your blood sugar while enjoying satisfying, delicious meals.

The plate method

Canada’s Food Guide recommends building each plate or bowl with half vegetables and fruit, a quarter whole grains, and a quarter protein. This is the recommended way of eating for people living with diabetes as it ensures you get fibre with lots of non-starchy vegetables and whole grains, as well as lean protein at each meal.

Limit sugars, sweets, and salt

Reducing added sugars helps prevent blood sugar spikes and supports overall health. Limit sugar-sweetened drinks, desserts, candy, and sweetened cereals. When you do enjoy treats, keep portions small and pair them with protein or fibre to minimize blood sugar impact.

Similarly, limiting salt helps manage blood pressure—particularly important since people living with diabetes face higher cardiovascular risks. Try using herbs and spices to add flavour instead of always reaching for the saltshaker.

Eat regularly throughout the day

Skipping meals can cause blood sugar fluctuations, especially if you take diabetes medications. Aim for regular mealtimes, spacing meals about four to six hours apart. This consistency helps your body manage glucose more effectively and reduces the risk of hypoglycemia.

Include healthy carbohydrates and fibre

Not all carbohydrates affect blood sugar equally. Choose high-fibre options like beans, lentils, whole grains, and most vegetables and fruits. Fibre slows digestion, leading to more stable blood sugars and helping you feel satisfied longer.

Your journey ahead

Managing diabetes through healthy eating is about building sustainable habits that fit your lifestyle. Talk with your healthcare provider or a registered dietitian about creating an eating plan tailored to your specific needs, medications, and health goals. With the right approach, you can enjoy delicious, satisfying meals while keeping your diabetes well-managed and living your healthiest life.

For more support managing diabetes, visit diabetes.ca or sign up for our monthly virtual diabetes education program.