Receiving the diagnosis can raise an immediate question: “What can I eat now?” The answer doesn't need to start with a list of forbidden foods. The most important thing is to understand how foods, portions and the way you combine them affect your blood sugar.
In short
- You don't need to cut out all carbohydrates: amount, frequency and combination make the difference.
- Half the plate with vegetables, a quarter with protein and a quarter with carbohydrates.
- Swap sugary drinks for water and choose whole fruit over juice.
- People who use insulin or medications that can cause hypoglycemia need guidance before skipping meals.
01
Type 1 and type 2 diabetes
In type 1, the body produces little or no insulin, and treatment requires its use. In type 2, the body may have difficulty responding to insulin and, over time, may also start producing too little of it. This guide focuses on type 2 diabetes and insulin resistance.
02
Do I need to cut out all carbohydrates?
No. Rice, bread, potatoes and fruit can be part of your diet. The care lies in the amount, frequency and combination of foods. A meal with rice, beans, vegetables and protein is different from a large portion of rice on its own. Whole-grain foods also require attention to portion size.
03
A simple way to build your plate
½ of the plate
Leafy greens and vegetables, raw or cooked.
¼ of the plate
Protein: chicken, fish, eggs, lean meat or tofu.
¼ of the plate
Rice, potatoes, cassava or another carbohydrate.
Beans, lentils and other legumes can also be part of the meal. Dress your salad with olive oil and choose water over sweetened drinks.
The plate division is a visual reference, adjustable to your routine, your tests and your treatment.
04
Habits that make a difference
Choose foods with fiber
Leafy greens, vegetables, beans, lentils, oats, seeds and whole fruit help improve the quality of your diet. Increase fiber gradually and stay well hydrated.
Swap sugary drinks for water
Soft drinks, sweetened juices and coffee with lots of sugar can add sugar without you noticing. Day to day, whole fruit is usually a better option than juice, even natural juice.
Combine your foods
Watch the carbohydrate portion and build complete meals: fruit with plain yogurt or oats; bread with egg; rice with beans, vegetables and a source of protein.
Find meal times that work for you
There is no mandatory number of meals that is the same for everyone. Meal times and snacks depend on hunger, routine, physical activity and treatment. People who use insulin or medications that can cause hypoglycemia need specific guidance before skipping meals or cutting carbohydrates significantly.
Food is one part of care. Follow-up also considers tests, medications, physical activity, sleep, body composition and your individual response to meals.
05
A sample menu for one day
This example shows how to combine foods. It does not set portions or replace an individual prescription.
- Breakfast
- Omelet with tomato and greens, a slice of whole-grain bread and unsweetened coffee or tea.
- Lunch
- Mixed salad, cooked vegetables, grilled chicken, rice and beans in individually adjusted portions.
- Afternoon snack, if hungry
- Unsweetened plain yogurt, a piece of whole fruit and a little oats or seeds.
- Dinner
- Baked fish, chicken or tofu, vegetables and salad, with potatoes, rice or another source of carbohydrate in an appropriate portion.
- Evening snack, if needed
- Should be assessed according to your schedule, hunger, blood sugar readings and medications.
For variety, swap rice for potatoes or cassava; chicken for eggs, fish, lean meat or tofu; and alternate fruits and vegetables. Allergies, intolerances and preferences should be considered in your individual plan.
Nutrition designed for your life
In the consultation, we can organize an eating plan suited to your routine, look at your difficulties and adjust choices according to your tests and your response to meals. The goal is for you to know what to put on your plate and understand why each choice makes sense for you.
Dra. Daniely Catharino TooleyClinical, functional and orthomolecular nutritionist · CRN3/6794
References (2)+
- Brazilian Diabetes Society. Guideline on Nutritional Therapy in Prediabetes and Type 2 Diabetes Mellitus.
- American Diabetes Association. Standards of Care in Diabetes 2026: behavior and well-being.
Educational content for adults. This guidance does not replace an individual consultation, diagnosis or treatment.