🍁 Your Canadian Guide to Living Well with Diabetes
Easy-to-understand information for people with diabetes in Canada
Based on: Diabetes Canada Guidelines and Government of Canada Health Resources
Last Updated: September 2025
What Is Diabetes?
Diabetes is when your body has trouble with sugar (also called glucose) in your blood. Think of your body like a car that needs gas to run. Food is your gas, and insulin is like the key that lets the gas into your engine. When you have diabetes, either your key (insulin) doesn't work right, or you don't have enough keys.
📊 DIABETES IN CANADA:
- About 3.7 million Canadians have diabetes
- That's 1 in 10 people in Canada
- Every 3 minutes, someone in Canada gets diabetes
- Diabetes costs our health system $30 billion each year
Types of Diabetes
Type 1 Diabetes
This type happens when your body stops making insulin completely. It's like your car has no keys at all.
- Often starts when you're young (but can happen at any age)
- About 10% of people with diabetes have this type
- You need to take insulin every day to live
- It's not caused by what you eat or your lifestyle
- Your body's defense system attacks the cells that make insulin
Type 2 Diabetes
This is when your body doesn't make enough insulin or can't use it well. It's like having keys that don't work properly.
- Most common type (90% of people with diabetes have this)
- Often happens in adults, but more kids are getting it now
- Can often be managed with healthy eating, exercise, and pills
- Sometimes you might need insulin too
- Can run in families
Gestational Diabetes
This happens during pregnancy when hormones make it harder for insulin to work.
- Happens to about 1 in 7 pregnant women in Canada
- Usually goes away after the baby is born
- Makes you more likely to get Type 2 diabetes later
- Can affect the baby if not controlled
- Important to test for it during pregnancy
Prediabetes
This is when your blood sugar is higher than normal but not high enough to be diabetes yet. It's like a warning sign.
- About 6 million Canadians have prediabetes
- You usually don't feel sick
- Good news: You can often prevent it from becoming diabetes!
- Losing even 5-7% of your body weight can help
Canadian Blood Sugar Numbers (What's Normal?)
In Canada, we measure blood sugar in mmol/L (millimoles per litre). Here's what the numbers mean:
| Test Type |
Normal |
Prediabetes |
Diabetes |
| Fasting (no food for 8 hours) |
Less than 6.0 mmol/L |
6.1 to 6.9 mmol/L |
7.0 mmol/L or higher |
| 2 hours after eating |
Less than 7.8 mmol/L |
7.8 to 11.0 mmol/L |
11.1 mmol/L or higher |
| A1C (3-month average) |
Less than 6.0% |
6.0 to 6.4% |
6.5% or higher |
Signs Your Body Might Have Diabetes
Your body sends signals when something isn't right. Watch for these:
Common Warning Signs
- Very thirsty all the time: Like you can't drink enough water
- Going to the bathroom a lot: Especially at night
- Losing weight without trying: Even though you're eating normally
- Always tired: Like you have no energy
- Blurry vision: Things look fuzzy or unclear
- Cuts that heal slowly: Small cuts take weeks to get better
- Getting infections often: Like bladder infections or yeast infections
- Tingling or numbness: In your hands or feet
- Dark patches of skin: Usually on your neck or armpits
⚠️ CALL 911 IF YOU HAVE:
- Trouble breathing or chest pain
- Can't wake up or very confused
- Throwing up and can't keep fluids down
- Breath that smells like fruit or nail polish
- Blood sugar over 20 mmol/L with feeling sick
- Blood sugar under 4 mmol/L and not getting better after treatment
These are emergencies! Don't wait - get help right away!
Who Might Get Diabetes?
Some things make it more likely you'll get Type 2 diabetes:
Things You Can't Change
- Being 40 years or older
- Having a parent, brother, or sister with diabetes
- Being Indigenous, African, Arab, Asian, Hispanic, or South Asian
- Having had diabetes during pregnancy
- Having had a baby over 4 kilograms (9 pounds)
- Having polycystic ovary syndrome (PCOS)
Things You Can Work On
- Being overweight, especially around your belly
- Not being active (less than 150 minutes of exercise per week)
- Eating lots of processed foods and sugary drinks
- Having high blood pressure (over 140/90)
- Having high cholesterol
- Smoking
- Not getting enough sleep
- Having lots of stress
Managing Your Blood Sugar
Target Blood Sugar Levels for Canadians
📊 DIABETES CANADA TARGETS:
- Before meals: 4.0 to 7.0 mmol/L
- 2 hours after meals: 5.0 to 10.0 mmol/L
- A1C goal: 7% or less for most adults
- Before bed: 5.0 to 8.0 mmol/L
Your doctor might give you different targets based on your needs.
How to Check Your Blood Sugar
- Wash your hands with soap and warm water
- Dry your hands completely
- Put a test strip in your meter
- Use the lancet (poker) on the side of your fingertip
- Squeeze gently to get a drop of blood
- Touch the drop to the test strip
- Read the number on your meter
- Write it down in your logbook or app
💡 CHECKING TIPS:
- Use the side of your finger - it hurts less
- Change fingers each time
- Keep your meter at room temperature
- In Canada, test strips might be covered by your provincial health plan or insurance
- Ask your pharmacist about coverage
Eating Well with Diabetes - The Canadian Way
Canada's Food Guide for People with Diabetes
Canada's Food Guide works great for people with diabetes. Here's how to fill your plate:
🍽️ THE CANADIAN DIABETES PLATE:
- ½ your plate: Vegetables and fruits (more veggies than fruits)
- ¼ your plate: Whole grain foods (brown rice, whole wheat bread, quinoa)
- ¼ your plate: Protein foods (fish, chicken, beans, tofu, eggs)
Choose water as your drink. Add milk or unsweetened fortified soy beverage.
Canadian Foods to Choose Often
- Vegetables: Broccoli, carrots, peppers, spinach, tomatoes from Canadian farms
- Fruits: Apples, berries, pears (choose Canadian when in season)
- Whole grains: Oats, barley, wild rice, whole wheat (grown in Canada)
- Proteins: Fish (salmon, trout), lean meats, eggs, beans, lentils
- Dairy: Milk, plain yogurt, cheese (look for Canadian dairy)
- Healthy fats: Canola oil (invented in Canada!), nuts, seeds
Foods to Limit
- Pop and juice (even 100% fruit juice)
- Tim Hortons donuts and Timbits (save for special treats)
- White bread and regular pasta
- Deep-fried foods like poutine
- Packaged cookies and chips
- Processed meats like bacon and hot dogs
- Foods high in salt (many Canadians eat too much salt)
Understanding Carbohydrates
Carbohydrates (carbs) turn into sugar in your blood. Learning to count them helps control your blood sugar.
📝 CARB COUNTING BASICS:
- 1 carb choice = 15 grams of carbs
- Most people need 45-60 grams per meal (3-4 choices)
- Snacks should be 15-30 grams (1-2 choices)
Examples of 1 carb choice (15 grams):
- 1 slice of bread
- ½ cup cooked pasta or rice
- 1 small apple or orange
- ¾ cup plain yogurt
- ½ cup beans or lentils
- 1 cup milk
Being Active - Canadian Style
Canada's Physical Activity Guidelines for Diabetes
Being active helps your body use insulin better. Here's what Canadians with diabetes should aim for:
- 150 minutes per week of moderate to vigorous activity
- That's about 30 minutes, 5 days a week
- Add muscle strengthening 2 times per week
- Reduce sitting time - stand up every 30 minutes
Great Canadian Activities
- Summer: Walking, biking, swimming, gardening, hiking
- Winter: Snowshoeing, skating, mall walking, shoveling snow (carefully!)
- Year-round: Dancing, yoga, swimming at indoor pools, gym activities
- At home: Online workout videos, stairs climbing, housework
⚠️ EXERCISE SAFETY:
- Check blood sugar before and after exercise
- Don't exercise if blood sugar is over 17 mmol/L
- Carry glucose tablets or juice boxes
- Wear your MedicAlert bracelet
- Tell someone you're exercising if alone
- In winter, protect your feet from cold
Diabetes Medications in Canada
Type 1 Diabetes - Insulin
People with Type 1 need insulin to live. In Canada, there are different types:
- Rapid-acting: Works in 10-15 minutes (NovoRapid, Humalog, Apidra)
- Short-acting: Works in 30 minutes (Humulin R, Novolin ge Toronto)
- Intermediate-acting: Works in 1-3 hours (Humulin N, Novolin ge NPH)
- Long-acting: Works all day (Lantus, Levemir, Toujeo, Basaglar)
Type 2 Diabetes - Pills and Other Medications
- Metformin: Usually the first pill doctors prescribe
- Gliclazide, Glyburide: Help your pancreas make more insulin
- Januvia, Onglyza: Help control blood sugar after meals
- Ozempic, Trulicity: Weekly injections that help with blood sugar and weight
- Jardiance, Forxiga: Help your kidneys remove extra sugar
- Insulin: Sometimes needed if pills aren't enough
💊 MEDICATION TIPS FOR CANADIANS:
- Keep a list of all your medications
- Ask your pharmacist about generic options to save money
- Check if you qualify for provincial drug coverage programs
- Never share diabetes medications
- Store insulin in the fridge (but not the freezer)
- Get a MedicAlert bracelet (available at Canadian pharmacies)
Low Blood Sugar (Hypoglycemia)
What Is Low Blood Sugar?
Low blood sugar means your level is below 4.0 mmol/L. This can be dangerous and needs quick treatment.
Signs of Low Blood Sugar
- Shaking or trembling
- Sweating a lot
- Heart beating fast
- Feeling dizzy or lightheaded
- Very hungry suddenly
- Confused or having trouble thinking
- Grumpy or angry for no reason
- Headache
- Numbness in lips or tongue
The Canadian 15-15 Rule
- Eat or drink 15 grams of fast sugar:
- 3-4 glucose tablets (buy at any Canadian pharmacy)
- ½ cup (125 mL) of juice or regular pop
- 1 tablespoon (15 mL) of honey or sugar
- 6 LifeSavers candies
- 2 tablespoons (30 mL) of raisins
- Wait 15 minutes
- Check your blood sugar again
- If still under 4 mmol/L, repeat step 1
- Once normal, eat a snack or meal within an hour
Staying Healthy - Canadian Healthcare System
Your Diabetes Healthcare Team in Canada
- Family doctor: Your main doctor (covered by provincial health insurance)
- Endocrinologist: Diabetes specialist (need referral)
- Diabetes educator: Teaches you about diabetes (often free at hospitals)
- Registered dietitian: Helps with meal planning (may be covered)
- Pharmacist: Helps with medications and supplies
- Eye doctor: Yearly eye exams (may be covered for people with diabetes)
- Foot care specialist: Podiatrist or chiropodist
- Mental health support: Psychologist or counsellor
Regular Check-ups You Need
| Test or Check-up |
How Often |
Why It's Important |
| A1C blood test |
Every 3 months |
Shows your average blood sugar |
| Blood pressure |
Every visit |
High blood pressure hurts blood vessels |
| Cholesterol |
Once a year |
High cholesterol blocks blood vessels |
| Eye exam |
Once a year |
Diabetes can hurt your eyes |
| Foot check |
Every visit + daily at home |
Find problems early |
| Kidney tests |
Once a year |
Diabetes can hurt your kidneys |
| Dental check |
Every 6 months |
Diabetes increases gum disease risk |
| Flu shot |
Every fall |
Free in Canada for people with diabetes |
Daily Foot Care
People with diabetes need to take extra care of their feet. Here's what to do every day:
👣 DAILY FOOT CHECK:
- Look at your feet every day (use a mirror for the bottom)
- Check for cuts, sores, red spots, or swelling
- Wash feet in warm (not hot) water
- Dry well, especially between toes
- Put on lotion (but not between toes)
- Wear clean, dry socks every day
- Never go barefoot, even at home
- Wear proper fitting shoes
- In winter, protect feet from cold
- Tell your doctor about any foot problems right away
Financial Help for Canadians with Diabetes
Government Programs
- Provincial drug coverage: Each province has programs to help pay for medications
- Disability Tax Credit: You might qualify if diabetes significantly affects your life
- First Nations and Inuit: Non-Insured Health Benefits covers diabetes supplies
- Veterans: Veterans Affairs Canada covers diabetes care
- Seniors: Most provinces have special drug coverage for people 65+
Other Financial Help
- Private insurance: Through work or personal plans
- Diabetes Canada: D-Camps for kids, advocacy programs
- Pharmacy programs: Some offer savings on test strips and supplies
- Patient assistance programs: Drug companies may help if you can't afford medication
Living Well Every Day
📅 DAILY DIABETES CHECKLIST:
- □ Check blood sugar as your doctor told you
- □ Take all medications on time
- □ Eat healthy meals and snacks
- □ Be active for at least 30 minutes
- □ Check your feet
- □ Brush and floss your teeth
- □ Drink plenty of water
- □ Get 7-9 hours of sleep
- □ Write down your blood sugar numbers
- □ Take time to relax and reduce stress
Canadian Resources and Support
Helpful Websites
- Diabetes Canada: diabetes.ca - Information, recipes, and support
- Government of Canada: canada.ca/diabetes - Official health information
- Alberta Health Services: MyHealth.Alberta.ca - Provincial health info
- JDRF Canada: jdrf.ca - Type 1 diabetes support
Phone Numbers
- Health Link: 811 - Free 24/7 health advice in most provinces
- Diabetes Canada: 1-800-BANTING (226-8464)
- Emergency: 911
Apps for Canadians
- mySugr: Blood sugar tracking (works in mmol/L)
- Carb Manager: Tracks carbs in Canadian foods
- Fooducate: Scans Canadian food labels
- BG Monitor: Simple Canadian-made glucose tracker
Questions to Ask Your Healthcare Team
Write down these questions and bring them to your next appointment:
📝 IMPORTANT QUESTIONS:
- What should my blood sugar targets be?
- How often should I check my blood sugar?
- What medications do I need and when should I take them?
- Are my medications covered by provincial insurance?
- What should I do if my blood sugar is too high or low?
- Can you refer me to a diabetes education program?
- How many carbs should I eat at each meal?
- What exercise is safe for me?
- When do I need my next A1C test?
- Can you check my feet today?
- Do I need to see any specialists?
- What vaccines do I need?
Emergency Information Card
Cut out and carry this card with you:
EMERGENCY MEDICAL INFORMATION
I have diabetes and take: _________________
Emergency contact: _______________________
Doctor: __________________________________
Alberta Health Number: ___________________
If I'm acting confused or strange, I may have low blood sugar.
Give me sugar or juice. If I can't swallow, CALL 911.
Remember: You Can Do This!
Having diabetes means making some changes, but you can still live a full, healthy life. Many Canadians with diabetes live long, active lives. Here are some final tips:
- Take it one day at a time
- Small changes add up to big results
- You don't have to be perfect
- Ask for help when you need it
- Connect with other Canadians who have diabetes
- Celebrate your successes, even small ones
- Keep learning about diabetes
- Work with your healthcare team
🍁 CANADIAN DIABETES SUCCESS TIPS:
- Join a local diabetes support group
- Take advantage of free diabetes education programs
- Use your provincial health services
- Stay active even in winter - try mall walking!
- Choose Canadian whole foods when possible
- Keep emergency supplies in your car for Canadian weather
- Get your flu shot every fall (it's free!)