You’re walking through the grocery store, feeling overwhelmed by what you or your child should or shouldn’t eat on a type 1 diabetes diet. You scan all the packages on the shelves, looking for terms like “high fiber” or “low carb” in bold letters as you search for acceptable products.

It’s easy to feel lost when it’s time to make food choices, but you don’t have to figure out your diabetes eating plan alone. In this article, a registered dietitian nutritionist shares five tips to help take the guesswork out of healthy eating with type 1 diabetes.

Remember, these are general tips for people with type 1 diabetes — what’s right for you or your child will depend on personal health factors. Always check in with your health care provider before making changes to your diet.

Why Dietitians and Diet Matter for Type 1 Diabetes

Let me start by introducing myself – I’m Lisa, a registered dietitian nutritionist (RDN). This mouthful of a title means I’ve been thoroughly trained by the Academy of Nutrition and Dietetics, an accrediting organization for professionals, based on the study of food. This helps me provide scientifically based advice for diet and meal planning to people who have diabetes or other chronic conditions.

Before diving into my top five type 1 diabetes tips, I’ll quickly explain how type 1 diabetes works:

If you have type 1 diabetes, your pancreas either doesn’t produce insulin or doesn’t make enough of this hormone. Insulin acts like a key to a lock, allowing glucose (blood sugar) to enter cell “doors” and give cells the energy they need. Without insulin, you’re left without fuel from food. Over time, a buildup of glucose in the bloodstream can lead to problems such as kidney damage.

If you have type 1 diabetes, you’ll need to manage your condition by taking insulin, monitoring your blood sugar levels, and being mindful of when and what you eat. The five tips below may help make your mealtimes a little easier.

1. Focus on Fiber-Rich Carbohydrates

To help balance blood sugar, consider the type of macronutrients regularly consumed by you or your child, as well as hydration and activity levels. Macronutrients are nutrients needed in large amounts in your meal plan. They include carbohydrates, protein, and fats.

Carbohydrates are a main focus for diabetes because they can have a quick effect on blood sugar. If you eat refined carbohydrates like sugar or white bread, your blood sugar can spike drastically. Focusing on fiber can help address blood sugar spikes.

The body can’t digest fiber, so this nutrient helps slow digestion, adds bulk to stool, and balances blood sugar and cholesterol levels to help manage diabetes. A 2020 review of previously published studies on whole grains in diabetes management showed that fiber intake benefits body weight, inflammation, and blood sugar control.

There are two types of fiber: soluble and insoluble. Good sources of soluble fiber include oats, apples, bananas, avocados, and beans. Insoluble fiber is found in nuts, seeds, whole wheat, bran, and fruit and vegetable skins.

Both soluble and insoluble fiber are important for the diabetes diet. Soluble fiber slows down digestion in the stomach, helping to maintain a steady increase in blood sugar rather than a drastic peak. Insoluble fiber acts like a broom, keeping things moving through the digestive system. This supports insulin sensitivity, making your body better at taking blood sugar into cells.

To get more fiber, add a vegetable to at least one meal per day. For example, if you usually have eggs for breakfast, throw in a handful of greens. If your child isn’t keen on veggies, mash some cooked carrots and mix them with pasta sauce.

2. Pick a Protein

Protein has a minimal effect on blood glucose, so it’s a good option to include in a diabetes diet. It’s also important because type 1 diabetes increases the risk of protein malnutrition (lack of protein) and muscle or organ tissue breakdown. When you don’t have insulin available, your body burns more calories and breaks down more protein to supply much-needed energy. Getting enough protein from food can prevent this protein breakdown and help keep blood sugar stable.

Protein comes from both plant and animal sources. When planning meals and snacks for a plant-based diet, make sure to include a variety of protein types to ensure enough amino acids, or protein building blocks.

Try having at least one of these with every meal and snack:

• Animal protein — Eggs, low-fat and unsweetened dairy (milk, yogurt, cheese), poultry, fish, or meat
• Plant-based protein — Beans, nuts, chickpeas, lentils, or whole grains

3. Choose Healthy Fats

Fat sometimes gets a bad rap, but the body needs fat to cushion organs, aid cell and hormone functions, and even absorb some nutrients. The key is to pick more of the healthy types of fat, especially if you have type 1 diabetes.

To play it safe and lower your risk of heart disease, both the American Heart Association and American Diabetes Association recommend limiting saturated fats. But this doesn’t mean you have to aim for a fat-free diet. Replacing saturated fats with unsaturated fats can help keep your heart healthy.

These unsaturated fats may actually help lower your risk of heart disease:

• Unsalted nuts such as almonds, cashews, walnuts, and pecans
• Seeds such as chia, flax, and pumpkin
• Oily fish such as salmon, mackerel, and sardines
• Avocados
• Olive oil

Aim to replace one saturated fat, such as from fast food, pastries, cream, processed meat, or ice cream, with one unsaturated fat option each day. So next time you’re about to put mayo on a sandwich, try sliced avocado for a creamy alternative. If you add regular butter to your oatmeal, consider stirring in almond butter instead.

4. Hydrate for Optimal Health

Drinking enough fluids is important for diabetes care. Staying hydrated can prevent some damage from chronically high blood sugar. Even slight dehydration may cause blood sugar to rise. Drinking water can help dilute glucose that concentrates the blood, helping to prevent damage to your kidneys and your cardiovascular system.

The American Diabetes Association recommends downing a glass of water first thing every morning. In addition, keep a bottle or glass of water next to your bed and within sight during the day as a reminder to take a drink. Strategies like these can help you or your child stay hydrated.

5. Get Moving Regularly

Technically, exercise isn’t related to diet, but it’s an integral part of overall health and disease prevention or management. The benefits of exercising with type 1 diabetes include lower risk of disease, such as high blood pressure and blood sugar. The authors of a 2017 study review suggest that exercising can lead to better insulin management, even reducing the need to take as much insulin.

Before you start an exercise program, check in with your doctor so they can adjust insulin or medications, if needed. Many factors can affect blood sugar, including the type of exercise, the environment, your hydration level, and even your stress level.

Plan ahead, and keep water and a glucose tablet or a piece of fruit nearby during physical activity. You or your child should consume a digestible carbohydrate, like a banana, every 30 minutes during exercise to prevent blood sugar from getting dangerously low.

Children and adolescents should be physically at least 60 minutes a day. Adults should aim for 150 minutes or more per week of moderate-intensity exercise, such as:

• Walking briskly
• Biking
• Dancing
• Swimming
• Engaging in sports

Make exercise fun by doing something enjoyable. Don’t like the gym? Consider walking to work, adding steps by choosing a spot at the far end of a parking lot, or having a living-room dance party, be it solo or with family or friends.

Check With Your Doctor and Registered Dietitian

Your medical history, lifestyle, and body are unique, and your care should be too. For specific questions about your diet, always reach out to your diabetes care team, a diabetes educator, or a dietitian.

Which of these diabetes diet tips do you want to try? After checking with your medical professionals, give it a go and see how your new meal plan makes you feel. Something as simple as a healthier snack may give your body more of the energy it’s been craving.

Talk With Others Who Understand

myT1Dteam is the site for people with type 1 diabetes and their loved ones. At MyType1DiabetesCenter, members come together to learn more about their condition and share feedback.

Do you want more easy and actionable tips from experts? What additional strategies has your dietitian suggested? Share your experiences or comments below.