Oats Fruit

Diabetic Diet Myths

We debunk some common myths about following a diabetic diet. Surprise! You shouldn't stop eating carbs!

  1. Carbs are the enemy. Carbohydrates themselves are not the enemy, but the type and quantity of carbohydrate is important. Choose carbs that are high in fiber and/or protein and know your portion sizes.
  2. Starchy foods are off-limits. Any carbohydrate can fit into a well-balanced diet, but we encourage you to choose whole grains over refined grains.
  3. You’ll never eat dessert again. The key here is moderation and portion control. Indulge in a small serving of your favorite sweet on special occasions.
  4. Fruit is bad. There is no such thing as forbidden fruit. We recommended eating whole fruits in their most natural form and consuming edible peels for extra fiber.
  5. All sugar-free products are healthy. Some are indeed healthy, but beware of processed foods. Even sugar free foods can contain a lot of carbohydrates, unhealthy fats, or calories.
Portion Control Chart

It’s All About Portion Size

  • 1 portion = 15 g carbohydrate

Grains & Starches

  • 1 slice (1 oz) bread
  • 1/3 cup pasta or rice
  • ¾ cup dry cereal
  • ½ cup oatmeal
  • ¼ cup baked beans
  • ½ cup corn or peas
  • 3 cups plain popcorn


  • ½ cup juice or 1 cup cut fresh fruit
  • 1 small hand fruit (apple, pear)


  • 1 cup milk (12 g)
  • ¾ cup plain yogurt

Sweets & Desserts

  • 2 small cookies
  • 4 fl oz (1/2 cup) regular soda
  • 1 tablespoon jam or jelly
  • ½ cup ice cream or frozen yogurt
Future Of Diabetes

Know your Risk Factors

90-95% of people with Diabetes have Type 2 Diabetes. Some of these risk factors are under your control.

  • Weight gain
  • Lack of physical activity
  • Age
  • Diabetes during pregnancy
  • Family history
  • Ethnic background (African American, Native American Latinos, Asian American/Pacific Islander

Take Control of Type 2 Diabetes

  • Spread out and count your carbs. Focus on whole grains and high fiber. Eat more fruits and vegetables.
  • Losing as little as 10 to 20 pounds can have a large, positive impact on blood sugar control.
  • Physical activity helps make your body’s cells more responsive to insulin.

Written by Danielle Cushing, RDN, LDN, CNSC.

For questions or more information, please reach us at flikblog@compass-usa.com.