The Diabetes-Friendly Meal Plan

Diabetes is a condition that affects your body’s ability to manage blood glucose. In Type 1 diabetes, the pancreas is unable to produce enough insulin, a hormone that helps transport glucose from the blood and into muscle cells to be converted to energy or stored as reserved fuel. In Type 2 diabetes, the cells become “insulin resistant,” meaning that although insulin is produced, the cells do not respond properly, which causes sugar to linger in the blood (leading to high blood sugar). When untreated, both Type 1 and Type 2 Diabetes can progress and a host of health complications can follow.

A diabetes diet plan is no different than what is recommended for most people who want to eat for general health and well-being. Score! A diet plan for diabetes management is all about emphasizing nutrient-rich and plant-based foods like vegetables, beans, lentils, whole grains, nuts, and seeds. These are general guidelines, and it’s important to talk to your diabetes care team to determine what diabetes diet plan and food choices work best for you. We can’t stress that point enough: teamwork is key.

Over 34 million Americans have type 2 diabetes. Shockingly, about 7 million don’t even know they have it, as the signs and symptoms of diabetes often go unnoticed for a long period of time without regular doctor visits. Research shows that healthy eating and physical activity are effective strategies for managing the affliction; however, as diabetes progresses, blood sugar monitoring may be necessary and medication may be required. We recommend working with a registered dietitian and health care professional to personalize your care and determine a treatment plan that’s best for you.

At Sunbasket, delicious is our top priority. That’s why our award-winning chefs and registered dietitians work side-by-side to deliver maximum flavor without relying on unnecessary amounts of sugar. You’ll notice we turn to citrus, herbs, spices, aromatics, and vinegars to brighten and heighten the flavor of our meals while keeping added sugar to a minimum. And more often than not, we use natural sources such as maple, honey, and coconut sugar to get the job done. How sweet it is!

What if we told you...no! Contrary to popular belief, you don’t have to give up carbs on a diabetes diet plan. In fact, figuring out the right amount and types of carbs to include in your diet plan for diabetes can make a big difference in managing your blood glucose and meeting your overall diabetes management goals. Carb-e diem!

Here at Sunbasket, we want you to eat “carb smart”––meaning we want you to eat high-quality, whole food sources of carbohydrates like whole grains, fruits, vegetables, beans, and lentils. These foods are minimally processed, nutrient-dense, and slow-burning, meaning they are digested at a slower rate and thus have a gentler impact on your blood sugar levels to keep you feeling energized and satisfied for longer. Since behavior science shows that enjoying what you can have is much more effective than fixating on what you can’t have, our carb-smart, diabetes-friendly recipes aim to deliver under 70 grams of high-quality carbs per serving.

Nope! The strategies of a diabetes-friendly diet are the same strategies health experts recommend for a full spectrum of health goals, including overall well-being, disease-prevention, and longevity. Almost anyone can benefit from embracing the strategies of a diabetes-friendly meal plan, no matter what your health goal may be.

Many foods––vegetables, fruits, whole grains––naturally contain a small amount of sugar. That’s because sugar is a type of carbohydrate, and plants rely on sugar for energy. These unprocessed, whole foods come packaged with fiber and other good-for-you nutrients, and because of this, their sugars should not be feared. In contrast, added sugars are sugars that have been extracted from the originating source, refined into high concentrations, and then added during the processing of foods. Because refined sugar is stripped away from its whole source, this sugar provides little nutritional value––think cane sugar, brown rice syrup, barley malt extract, corn syrup, and plenty of other pretty words for what essentially is just plain ol’ sugar. When it comes to added sugars, the goal is to always keep them to a minimum; a general rule of thumb is to keep added sugar between 6-8 teaspoons per day. Sweeeeeeet.