DIABETES NUTRITION: IT'S MORE THAN COUNTING CARBS

When many people think about diabetes nutrition, the first thing they think about is carbohydrates.

And yes, carbohydrates matter because they usually raise blood sugar the fastest.

But diabetes nutrition is about much more than just counting carbs.

Protein matters.

Fats matter.

Food quality matters.

Balance matters.

For many years, people were taught that fat was bad.

We were told to buy low-fat foods, fat-free foods, and avoid fat whenever possible.

Unfortunately, many of those “low-fat” and “fat-free” products were loaded with sugar, starches, fillers, and highly processed ingredients.

Now things have shifted in the opposite direction. Many people following low-carb or keto lifestyles believe that as long as something is low in carbohydrates, it must be healthy.

The truth is usually somewhere in the middle.

Not all fats are created equal.

Healthy fats can be an important part of a low-carb lifestyle, especially for people living with diabetes. Healthy fats help provide energy, help you feel full longer, support brain health, support hormone function, and may help with more stable blood sugar between meals.

Examples of healthy fats include:

• avocado and avocado oil

• olives and olive oil

• nuts and seeds

• natural nut butters

• eggs

• fatty fish such as salmon and sardines

• coconut and coconut oil

• butter or ghee (if tolerated)

These fats are often found in whole or minimally processed foods.

Fats to be more cautious with include:

• hydrogenated oils

• trans fats

• shortening

• margarine

• deep-fried fast foods

• heavily processed packaged snacks

These foods are often highly processed and may contribute to inflammation and poor metabolic health.

I also encourage people to be careful with processed meats that are often marketed as low-carb or keto-friendly.

Examples include:

• bacon

• sausage

• deli meats

• hot dogs

• processed meat sticks

Many of these products contain preservatives, nitrates, nitrites, excess sodium, fillers, and additives.

This does not mean you can never eat them. It simply means they should not become the foundation of your diet.

Focus on real food whenever possible.

Many people with diabetes focus only on carbohydrates because carbs usually raise blood sugar the fastest.

What many people do not realize is that eating too much protein can also raise blood sugar.

How does that happen?

When the body gets more protein than it needs, the liver can convert some of that extra protein into glucose (sugar). This process is called gluconeogenesis, which simply means “making new glucose.”

This does not usually happen as fast as carbohydrates.

Carbohydrates often raise blood sugar quickly.

Too much protein may raise blood sugar more slowly, sometimes over several hours.

This is why some people notice their blood sugar rises later after eating large amounts of:

• chicken

• steak

• eggs

• protein shakes

• protein bars

This does not mean protein is bad.

Protein is very important for:

• muscles

• healing

• strength

• keeping you full

The goal is balance.

There are formulas and calculations that can estimate how much protein a person should eat each day, but for many people that can feel confusing and overwhelming.

Sometimes keeping things simple works better.

Instead of focusing on complicated numbers, start by looking at your plate.

A simple guideline is:

Half the plate:Non-starchy vegetables

Examples:

• broccoli

• cabbage

• green beans

• zucchini

• cauliflower

• okra

• chayote

• salad greens

These vegetables provide fiber, nutrients, and volume without raising blood sugar significantly.

About one quarter of the plate: Protein

Examples:

• chicken

• turkey

• fish

• beef

• eggs

A simple way to think about protein is to let it fill about one quarter of your plate.

For some people, that may be one piece of chicken or fish. For others, it may be more.

Your ideal amount can vary depending on:

• body size

• activity level

• age

• muscle mass

• overall health

The goal is to eat enough protein to support your body without making protein the largest part of every meal.

About one quarter of the plate: Healthy fats or healthy fat-containing foods

Examples:

• avocado

• olives

• nuts

• seeds

• cheese

• olive oil

• butter or ghee (if tolerated)

Healthy fats help with energy, fullness, and blood sugar stability.

This is not a strict rule.

Some people may need more protein. Some may need more healthy fats. Some may need adjustments based on activity level, medications, kidney function, or other health conditions.

There is no one-size-fits-all plan for diabetes.

Learning how your body responds to food is one of the most important steps you can take.

The goal is not perfection.

The goal is learning what helps your body function best and supports more stable blood sugar.

Small, faithful steps lead to lasting change.

📖 1 Corinthians 10:31 “So whether you eat or drink or whatever you do, do it all for the glory of God.”