Meal Planner and Diet for Diabetes

Enjoy a Delicious, Balanced Diet for Diabetes Management with the MyFoodMyHealth Meal Planner and Diet for Diabetes

What to Expect

Congratulations! You're taking the first step on a new and exciting journey that uses food and diet to help address your health conditions. That means you'll be making some positive, but necessary changes to how and what you eat to improve your health. In your meal planner you'll no doubt see recipes and ingredients that may seem unfamiliar and new. That is the point and intentional. If you have serious health conditions, it is very likely that you should not keep doing - or eating - everything you did in the past in the same way. You will need to expand your culinary palette and learn to embrace the changes as you journey to better health.

Get nutritional support for diabetes by following the MyFoodMyHealth diet for diabetes. Sign up for MyFoodMyHealth and for as little as $7.50 per month, you'll get:

  • Unlimited access to 100's of delicious, healthy recipes for diabetes - most you can prepare in less than 30 minutes
  • Personalized weekly meal planner tailored for diabetes, plus other health conditions, allergies and, food dislikes
  • All recipes include a nutritional value table
  • You can substitute and add additional recipes, such as side dishes, desserts and snacks


  • Time-saving weekly shopping lists, pantry basics, and online shopping resources.
  • Expert information on food and nutrition for diabetes as well as other health conditions and allergies.
  • Exclusive online access to cooking, nutrition and health tips, videos, articles, and more...

Get Dietary Support for Diabetes with the Delicious MyFoodMyHealth Diabetes Diet

For less than the cost of one cookbook you'll gain immediate access to our meal planner, diabetes diet recipes, shopping lists, and more... Sign up today for a subscription to MyFoodMyHealth or view a Free Demo of the MyFoodMyHealth meal planner today.




MyFoodMyHealth Online Weekly Meal Planner

The Easy Way to Follow a Diet for Diabetes

We know your life is busy. Our convenient, online meal planner makes it fast and easy for you to prepare healthy meals for diabetes. It's filled with nutritious recipes so delicious and satisfying even the pickiest eaters will enjoy following a diet for diabetes.

You can even add other health conditions and food allergies so you can prepare delicious food that meets the dietary needs of your whole family.

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Easily Support Multiple Health Conditions & Food Allergies with MyFoodMyHealth Meal Planner

Are you cooking for yourself and have multiple health conditions or food allergies? Or do you have a daughter with asthma, a spouse with diabetes and a son who hates broccoli and has a peanut allergy? No worries. Unlike other systems, MyFoodMyHealth takes everyone into account, whether you're cooking for one, two, or the whole family.

To start cooking delicious meals that meet everyone's health needs, simply set up your profile to include the health conditions, food allergies or food dislikes for you and your family members. The Meal Planner automatically generates meal plans and recipes that meet everyone's health needs. It's that easy!

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What to Expect in Your MyFoodMyHealth Meal Planner for Diabetes

Please Note: This meal planner is all about controlling levels of blood sugar so they do not spike during the day. Each serving has less than 40 grams of carbohydrates and less than 10% saturated fat. We follow the general guidelines and do not assume more exclusions than listed. If you need more specific food removals based on professional recommendation for your condition, or the severity of your condition, you are able to add more specific removals on your "My Profile" page.

Foods Especially Included in MyFoodMyHealth's "Diabetes" Meal Plan

  • Plant protein
  • Vegetables
  • Fruit
  • Moderate whole grains
  • Moderate animal protein
  • Dairy

Foods Especially Excluded or Limited in MyFoodMyHealth's "Diabetes" Meal Plan

  • Tropical Fruits

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Delicious Foods to Eat if You Have Diabetes

If you have diabetes mellitus you should avoid high Glycemic Index foods and eat a well-balanced diet that emphasizes controlling your blood sugar. A typical diet for diabetes mellitus is naturally rich in nutrients such as vitamins B, ginseng, omega-3 fatty acids, antioxidants, vitamin E, zinc, copper, magnesium, and chromium. To get these vital nutrients you can eat a variety of beautiful whole foods, emphasizing vegetables, fruits, and whole grains.

Contrary to what you might have heard, having diabetes mellitus doesn't mean you're sentenced to a life of eating only bland, tasteless food. In reality, there are so many wonderful foods and flavors to choose from, you won't have to sacrifice taste to keep your blood sugar under control.

Carb Counter is a free to use database of over six and a half thousand different food sources. The Carb Counter can also be used to find the carbohydrate content of a variety of different drinks!

Delicious Herbs if You Have Diabetes Mellitus

  • Cayenne
  • Chives
  • Cinnamon
  • Cloves
  • Fenugreek
  • Parsley

Great Foods to Eat for a Healthy Diabetes Diet


B Vitamins (Helps convert blood glucose to energy)

  • Beans and peas
  • Chili peppers
  • Dairy products, such as milk and yogurt
  • Fish and seafood
  • Leafy green vegetables
  • Lentils
  • Liver
  • Liver oil
  • Potatoes
  • Poultry and meats
  • Tempeh
  • Tuna
  • Turkey
  • Whole grains

Chromium (Helps lower blood glucose levels and cholesterol)

  • Brewers yeast
  • Liver
  • Onions, raw
  • Oysters
  • Potatoes
  • Romaine lettuce
  • Tomato, ripe
  • Whole grains

Ginseng (Has anti-hyperglycemic properties)  

Omega 3 Fatty Acids (Helps protect against diabetes-related nerve and arterial damage)

  • Atlantic halibut
  • Atlantic mackerel
  • Atlantic salmon
  • Bluefish
  • Buffalo
  • Canola oil
  • Flaxseed
  • Leafy green vegetables (purslane)
  • Sardines
  • Tuna
  • Venison
  • Walnuts

Zinc (Is necessary for the formation of insulin in the pancreas's beta cells)

  • Asparagus
  • Basil
  • Beef
  • Broccoli
  • Calf's liver
  • Chard
  • Collard greens
  • Crimini mushrooms
  • Lamb
  • Miso
  • Peas
  • Pumpkin seeds
  • Sea vegetables
  • Sesame seeds
  • Shrimp
  • Spinach
  • Summer squash
  • Thyme
  • Venison
  • Yeast
  • Yogurt

Magnesium (Helps the body with energy metabolism in the nerves and muscles)

  • Broccoli
  • Celery
  • Cucumber
  • Green beans
  • Halibut
  • Kale
  • Mustard greens
  • Peppermint
  • Pumpkin seeds
  • Seeds
  • Spinach
  • Summer squash
  • Swiss chard
  • Turnip greens

Antioxidants (Helps reduce inflammation and damage to the nerves, eyes, and heart)

  • Buckwheat and barley (other legumes and whole grains)
  • Chili peppers
  • Cinnamon
  • Red bell pepper
  • Garlic
  • Nuts, especially almonds and walnuts
  • Red and purple fruits such as cherries, blueberries
  • Soy foods
  • Swiss chard, mustard greens, kale
  • Tomatoes

Vitamin E (Promotes efficient use of blood glucose and has been shown to prevent diabetic neuropathy)

  • Almonds
  • Bell pepper
  • Blueberries
  • Broccoli
  • Brussels sprouts
  • Chard
  • Collard greens
  • Kale
  • Kiwi
  • Mustard greens
  • Olives
  • Parsley
  • Spinach
  • Sunflower seeds
  • Tomato
  • Turnip greens 

Vitamin C (Levels may be low in diabetics)

  • Asparagus
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Chard
  • Fennel bulb
  • Kale
  • Lemon
  • Mustard greens
  • Parsley
  • Peppermint leaves
  • Spinach
  • Tomatoes

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Sample Recipe for Diabetes

Turkey Burger with Spicy Avocado by Myra Kornfeld





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General Information on Diabetes

What is Diabetes Mellitus?

Diabetes mellitus includes a group of metabolic diseases characterized by hyperglycemia, which is attributable to insulin deficiency and/or insulin resistance. 
Diabetes appears to manifest itself when the body does not properly use or create enough insulin. Insulin is the hormone needed to convert sugar, starches, and other food into the energy. When your insulin levels are not right, your blood sugar builds up too high.

Diabetes mellitus leads to a wide range of complications. When poorly controlled, it can contribute to significant morbidity and mortality.

Types of Diabetes

Type 1 Diabetes results from the body's failure to produce insulin. Insulin is the hormone that "unlocks" the cells of the body, allowing glucose to enter and fuel them.

Type 2 Diabetes results from insulin resistance. This is a condition in which the body fails to properly use insulin, combined with relative insulin deficiency. Most Americans who are diagnosed with diabetes have type 2 diabetes. This is often referred to as adult-onset diabetes. 

Gestational diabetes is a type of diabetes some women get during pregnancy.

Pre-diabetes is a condition that occurs when blood glucose levels are higher than normal but not high enough for a diagnosis of type 2 diabetes.

Symptoms of Diabetes Mellitus

  • Excessive and frequent urination, sometimes as often as every hour
  • Excessive thirst
  • Increased hunger
  • Unintended weight loss
  • Weakness and fatigue
  • Blurred vision
  • Numbness or a tingling sensation in the hands and feet
  • Recurring infections, such as urinary tract and vaginal yeast infections
  • Slow healing of cuts and wounds
  • Erectile dysfunction in men

Causes of Diabetes Mellitus

Risk Factors for Diabetes 1

  • Genetics
  • Exposure to milk bovine proteins
  • Fetal or childhood coxsackie virus and enteroviral infections
  • Birth weight greater than 4500 grams
  • Preeclampsia
  • Maternal age greater than 25 years
  • ABO incompatibility-induced jaundice 

Risk Factors for Diabetes 2

  • Genetics
  • Older age
  • Abdominal obesity
  • History of gestational diabetes
  • Hypertension and dyslipidemia
  • Ethnic background (African Americans, Latinos, American Indian/Alaska natives, and Asians and Pacific Islanders)

Risk Factors for Gestational Diabetes

  • History of type 2 diabetes
  • Previous abnormal oral glucose tolerance test
  • Glucocorticoid use during pregnancy
  • Polycystic ovarian syndrome
  • Age greater than 25
  • Pregnancy weight 10% above ideal body weight
  • Early post pubescent weight gain
  • Previous child with birth weight greater than 9 pounds
  • Previous idiopathic perinatal death or birth defect
  • Maternal birth weight greater than 9 pounds or less than 6 pounds

Treatment and Prevention of Diabetes Mellitus

Prevention of Diabetes Type One

  • Breast feed
  • Avoid early introduction of cow's milk
  • Avoid early introduction of gluten-containing foods

Prevention of Diabetes Type Two

  • Improve your diet
  • Poor diet is the largest cause of type 2 diabetes

Prevention of Gestational Diabetes

  • Improve your diet
  • Poor diet is the largest cause of type 2 diabetes

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How MyFoodMyHealth Can Help You Control Diabetes


  • Our customized online meal planner uses the healing power of whole foods to help you control diabetes. It takes into consideration the health conditions of everyone in your household, allowing you to serve wonderful meals that meet everyone's nutritional needs.

  • MyFoodMyHealth automatically generates a shopping list for you based on your conditions, making shopping easy.

  • Videos, cooking tips, recipes and an extensive glossary provide "the basics" you need to cook flavorful and nutritious meals.