What To Eat on a Type 1 Diabetes Diet

Diet may help in managing type 1 diabetes because it allows better control over blood sugar. The aim is not to restrict food but to make sure blood sugar levels are within a normal range. Experts advise that people with type 1 diabetes eat non-starchy vegetables and high-fiber foods, such as fruit and whole grains.

Type 1 diabetes is a condition in which the pancreas doesn't make enough insulin. This hormone helps glucose (sugar) enter cells. Blood sugar will build up in the bloodstream when there isn't enough insulin. High blood sugar can lead to serious complications, including neuropathy (nerve damage), blindness, and heart disease, if untreated.

Diet alone is not the only way to control type 1 diabetes. Lifestyle changes, including nutrition, exercise, and stress management, are ways to successfully control the condition. Read on to learn what a type 1 diabetic should eat and avoid.

Foods To Eat

The goal of managing type 1 diabetes is to keep blood sugar at normal levels. All people with type 1 diabetes will need to take insulin every day, but diabetes is a highly individual disease. Every person will need different amounts of insulin at different times, and the insulin must be carefully calibrated with food, as well as sleep, stress, and sickness.

There's no one "diabetes diet." You'll likely experience some trial-and-error period to find the right combinations of insulin and diet, as well as exercise and other factors. Type 1 diabetes is also not static and will change as time goes on. Here are a few foods in each food group that can generally help manage type 1 diabetes.

Carbohydrates

Carbohydrates are often made out to be bad for managing type 1 diabetes, but it would be a mistake to avoid them entirely. The main source of energy for humans is carbohydrates. Carbohydrates provide most of the sugar in your bloodstream.

The quantity and quality of the carbohydrates you ingest matter. The main types of carbohydrates include fiber, starches, and sugar. You'll want to prioritize nutrient-dense carbohydrates, such as those high in fiber and rich in minerals and vitamins.

A healthcare provider may advise carb counting, which means learning to calculate the total number of carbohydrates in your meals. You'll then provide yourself with insulin based on this number. A healthcare provider will also teach you how to administer fast-acting carbohydrates if you have low blood sugar.

You'll take 15 grams (g) of carbohydrates, check your blood sugar, and then take another 15 g if it's still low. Fast-acting carbohydrates include:

• 1 tablespoon (tbsp) of sugar
• 4 ounces (oz) of fruit juice or soda
• Six to seven hard candies
• Three glucose tablets

Fruits

When determining your carbohydrate intake, you'll want to consider fresh, frozen, and canned fruits. Fruits are a source of carbohydrates, including fiber. Opt for fresh fruit, and choose other types that have little to no added sugar.

The following serving sizes of fruit have 15 g of carbohydrates:

• 2 tbsp of dried fruit like cherries or raisins 
• A small piece of whole fruit or one-half cup of frozen or canned fruit (e.g., apples, avocado, banana, grapefruit, or mango)
• About one cup of fresh berries and melons (e.g., blackberries, blueberries, raspberries, strawberries, or watermelon)
• One-third to one-half cup of fruit juice with no added sugar

Vegetables

Some vegetables like corn, peas, and potatoes have a lot of starch, which increases their carbohydrate content. Non-starchy vegetables, in contrast, are low in carbohydrates, have a lot of vitamins and minerals, and don't spike blood sugar.

Non-starchy vegetables include:

• Artichokes
• Asparagus
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Eggplant
• Mushrooms
• Onions
• Peppers

Aim to consume three to five servings of vegetables per day. One serving can be one cup of raw vegetables or one-half cup of cooked ones.

Whole Grains

Whole grains contain the entire grain, unlike refined grains. The refining process strips the grain of the bran and germ, which contain fiber, protein, and other nutrients. You'll want to make most of the grains you eat whole grains, including barley, brown rice, oats, quinoa, and whole wheat.

Proteins and Fats

Proteins and fats don't raise your blood sugar like carbohydrates, but you'll want to consider the type you eat. It's important to avoid or limit foods high in saturated fat and sodium, such as processed and red meat.

Protein helps maintain muscle mass and repairs wounds. Here are sources of protein to include in your diet if you have type 1 diabetes:

• Beans
• Cheese
• Chicken
• Eggs
• Fatty fish like salmon, herring, sardines, mackerel
• Hummus
• Lentils
• Turkey

Fat is important for cushioning the organs, insulating the body, and storing energy. Healthy fats to include in your diet are avocado, canola oil, nuts and seeds, olive oil, peanut butter, and tofu.

Foods To Avoid

It's generally advisable to avoid or limit certain foods and drinks if you have type 1 diabetes. The following items can otherwise spike blood sugar levels to unhealthy highs if you eat them in excess amounts or too often:

• Alcohol
• Candy, cookies, cake, and ice cream
• Canned fruits with added sugar
• Fried foods
• High-sodium foods
• Refined carbohydrates, including pasta made from white flour, white bread, and white rice
• Starchy vegetables
• Sugary drinks like juice, soda, and sports or energy drinks

Diets for Type 1 Diabetes

It's important to consider the type of carbohydrates you eat and how much if you have type 1 diabetes. Certain diets, such as the keto, low-carb, or plate method diet, may help guide your eating patterns. Consulting with a registered dietitian, nutritionist, or diabetes educator will help you come up with a plan that suits your personal needs.

Keto Diet

There has been considerable interest in using the high-fat, very low-carb ketogenic (keto) diet to control diabetes, including type 1 diabetes. The body normally gets energy from sugar, which comes from carbohydrate-rich foods. The keto diet makes your body rely on ketones for energy by restricting carbohydrates and loading up on fat. The liver produces ketones from stored fat.

This subject is a controversial one. Research has found that adults with type 1 diabetes who follow a keto diet can have well-controlled blood sugar levels. The keto diet, however, may raise cholesterol levels as well as episodes of low blood sugar, which can be serious. It's important to consult a specialist before making any major changes in your diet.

Low-Carb Diet

A low-carb diet typically requires less than 130 g of carbohydrates per day. A low-carb diet can improve blood sugar levels and lower insulin needs in people with type 1 diabetes under the supervision of a healthcare provider.

The fewer simple sugars a person living with type 1 diabetes has in their meal, the more stable their blood sugar values will be. It's generally advised not to restrict or limit carbohydrates but to follow a healthy, balanced diet. Carbohydrates can be a source of fiber, minerals, and vitamins.

Plate Method

One way to start a dietary plan is with the diabetes plate method from the American Diabetes Association (ADA). You'll start with a nine-inch plate and fill half of it with non-starchy vegetables. The next step is to fill a quarter of your plate with lean protein, which is generally low in fat.

The last quarter of your plate can be filled with carbohydrates, such as beans, fruit, yogurt, milk, and grains. Carbohydrates can affect blood sugar, so keeping them to a quarter of the plate helps manage levels. For a beverage, go for water or something low in calories, like unsweetened tea or flavored water.

A Quick Review

Type 1 diabetes, a condition in which the pancreas doesn't make enough insulin, requires daily management. What you eat plays an important role in how well you manage your diabetes. While there's no one "diabetes diet," you may benefit from eating proper amounts of nutrient-dense carbohydrates, proteins, and fats.

A healthy lifestyle also includes exercise, adequate sleep, and as little stress as possible. All of these factors need to be balanced with how much insulin you take. Talk to your healthcare provider to help you determine a diet that meets the needs of your condition.