How to Eat Smart with Diabetes, with Maddison Saalinger, MS, RDN

Managing diabetes through food doesn’t mean sticking to a restrictive diet — it means making thoughtful, balanced choices rooted in whole foods and sustainable habits. In an interview with The Educated Patient, Maddison Saalinger, MS, RDN, a registered dietitian and diabetes educator at the Diabetes Research Institute at the University of Miami Miller School of Medicine, breaks down what healthy eating really looks like for people with diabetes.

Saalinger says the focus should be on building a well-balanced, nutrient-dense eating pattern that includes a variety of whole foods and emphasizes that people with diabetes benefit most from meals that include nonstarchy vegetables, fruits, whole grains, lean proteins and healthy fats.

A key part of diabetes nutrition is understanding how food affects blood sugar. Carbohydrates have the biggest impact — but that doesn’t mean they should be avoided. The quality of carbs matters more than the quantity. Whole grain bread, brown rice, beans, lentils and fruit are all great examples of high-quality carbs that can be part of a diabetes-friendly diet. Pairing carbs with protein or fat — like hummus with whole wheat crackers or apple slices with peanut butter — can help slow digestion and lead to more stable blood sugar.

Meal consistency and planning also play a big role. Skipping meals or eating at irregular times can lead to blood sugar spikes or crashes. Saalinger recommends establishing a regular routine of meals and snacks that works with your lifestyle. Whether you prefer three meals a day or three meals and two snacks, the goal is to avoid long gaps without food to prevent overeating later.

To simplify meal planning, Saalinger recommends the plate method: fill half your plate with vegetables, one-quarter with lean protein and one-quarter with whole grains or starchy foods. This visual guide makes it easier to portion meals and balance nutrients. Food labels, measuring cups and apps can also help track carbs and manage portion sizes — especially important for those using insulin or carb counting.

Most importantly, Saalinger encourages focusing on sustainability. A healthy diet isn’t about perfection or restriction — it’s about making choices you can stick with for the long haul. Limiting processed and refined foods, staying consistent with meals, and focusing on whole, real foods can improve blood sugar and overall wellness.