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What does the science say?

"What can I eat?" is one of the top questions asked by people with diabetes when they are diagnosed—and our goal is to help answer that question. A panel of scientists, doctors, endocrinologists, diabetes educators and dietitians reviewed over 600 research articles over the course of five years to see what diets—or eating patterns—work well for people with diabetes. The results were published in our Nutrition Consensus Report.

The main finding? Everyone's body responds differently to different types of foods and diets, so there is no single "magic" diet for diabetes. But you can follow a few simple guidelines to find out what works for you to help manage your blood sugar.

Get the key takeaways

Introducing the Diabetes Plate Method

No matter which eating pattern works best for you, it can still be hard to know where to start when it comes to building healthy meals that help you manage your blood sugar—while still being tasty.

That’s where the Diabetes Plate Method comes in. Using this method, you can create perfectly portioned meals with a healthy balance of vegetables, protein and carbohydrates—without any counting, calculating, weighing or measuring. All you need is a plate!

Learn more

And once you’ve got the Plate Method down, check out these tasty plates for some meal planning inspiration! Find articles like this and more from the nutrition experts at the American Diabetes Association’s Diabetes Food Hub®—the premier food and cooking destination for people living with diabetes and their families.

You’re part of the club

As you work on making healthier food choices, surrounding yourself with the right kind of support will be important. Start with your people. Share your nutrition challenges—talk about it as openly as you feel comfortable. Not only will this help you clear your head, but by hearing from others, you can sharpen your resolve to stay on target.

Next, reach out to your community. Not only are we here to help, but there are often local resources that you can use. Aren’t sure where to find those? Ask your doctor or dietitian.

Join our online community

Most of all, don’t let how you manage your diabetes isolate you. Share your questions, emotions and feelings with your club. Chances are someone nearby is dealing with something similar.