The diagnosis of diabetes or prediabetes is often accompanied by worry: “What else can I eat?” » The answer is reassuring: almost everything, provided you understand a few principles. Food is a central lever for stabilizing blood sugar levels, without giving up the pleasure of eating.
1. Understand the impact of carbohydrates
Carbohydrates are the nutrients that most influence blood sugar levels. It is not a question of eliminating them, but of choosing them carefully and distributing them throughout the day. Not all carbohydrates are equal: their effect depends on their nature and what you eat with them.
2. The principles of a balanced plate
| Preferred | Limited |
|---|---|
| All you can eat vegetables | Sweet drinks |
| Whole grains, legumes | Ultra-processed products |
| Whole fruits (in moderation) | Excess Sweets |
| Lean protein, good fats | Excess fats saturated |
A balanced plate gives pride of place to vegetables, combines quality carbohydrates with proteins and fiber, which slows down the absorption of sugar.
3. Fiber and the glycemic index, allies
Fiber (vegetables, legumes, whole grains) slows the absorption of glucose and limits blood sugar peaks. Choosing foods with a low glycemic index and combining them intelligently helps to better regulate blood sugar levels after meals.
4. Maintain pleasure and regularity
No food is completely forbidden: it's the frequency and quantity that count. Depriving yourself completely often leads to deviations. It is better to aim for a balanced and sustainable diet, with well-integrated occasional pleasures.
- Eat at regular times
- Place balanced and varied plates
- Treat yourself occasionally without feeling guilty
For personalized support, a dietician or doctor can adapt the advice to each situation.
💡 tips to remember
- There is no forbidden food in diabetes: it is the nature, quantity and distribution of carbohydrates that count.
- A balanced plate gives pride of place to vegetables and combines quality carbohydrates, proteins and fiber to slow the absorption of sugar.
- Fiber and foods with a low glycemic index limit blood sugar spikes after meals.
- I favor whole fruits, whole grains and legumes, and I limit sugary drinks and ultra-processed products.
- Totally deprive yourself often leads to deviations: it is better to have a balanced and sustainable diet, with well-integrated pleasures.
