Written by: Taylor Stitt, University of Tennessee Graduate Student

November is American Diabetes Month, making it the perfect time to focus on the important role that nutrition plays in managing diabetes. Choosing balanced food options can help stabilize blood sugar, prevent complications, and support overall health and well-being. 

Eating for Better Blood Sugar Control:

Consistent meals are key in managing diabetes. Skipping meals or waiting too long between them can cause dangerous spikes or drops in blood sugar levels. Instead, aim for three well-balanced meals per day, with nutritious snacks as needed. The American Diabetes Association recommends that filling 1/2 of a 9-inch plate with non-starchy vegetables, ¼ with protein choices, and ¼ with carbohydrate choices like starches and grains. It is best to pair meals with water or a low-calorie drink.  

Try adding some of these nutritious options to your cart:

• Non-starchy vegetables: These vegetables are lower in carbohydrates and will not cause large spikes in blood sugar. Selections like these are high in fiber, vitamins, and minerals that are great for overall health. 

   — Basket and Bushel carrots, broccoli, snap peas, green beans, peppers, and salad greens.

• Fruits: Fruits are tasty, nutritious options that will not cause a large spike in sugar. An added bonus, these options will also aid in hydration as they have a higher water content. 

   — Berries, kiwi, apples, pears, and peaches. 

• Lean Protein: Pairing carbs with protein can slow down carbohydrate absorption and prevent blood sugar spikes. 

   — Chicken, tuna, lean beef or pork, and eggs.

• Carbohydrates: Though these items have the greatest impact on blood sugar, they provide essential nutrients that support overall health. Aim to choose fiber-rich options like whole grains, starchy vegetables and legumes.

   — Food Club brown rice, starchy vegetables like potatoes, beans and legumes, yogurt, and fruits.

Expert Resources at Your Local Food City

Stop by your local Food City to explore our free diabetes-friendly products and services developed by experts. Take advantage of resources such as Pick Well - our better-for-you shelf tag program and find labeling for easier, stress-free grocery selection. Choose grain products that receive the “Whole Grain” tag to identify foods with at least 8 grams of whole grains per serving. Look for the “Carb Aware” shelf-tag icon in stores or when you shop online for products with 0 – 7 grams of carbohydrate per serving. You can also look for the “No Added Sugar” icon to find foods produced without the use of added sugar.