Work With Your Healthcare Team
If you have diabetes or prediabetes, dietary changes should be discussed with your GP, diabetes nurse, or a registered dietitian. This is especially important if you take insulin or medications that affect blood sugar - changing your diet can alter your medication needs. This article provides general guidance, not personalised medical advice.
There's no single "diabetic diet." The goal is to choose foods that help keep blood sugar levels stable while still enjoying your meals. This means focusing on how different foods affect glucose - not just avoiding sugar.
The good news: research shows that dietary changes can be remarkably effective. The NHS Diabetes Prevention Programme found that people who made diet and lifestyle changes reduced their risk of developing type 2 diabetes by 58%.
Understanding Glycemic Impact
Glycemic Index vs Glycemic Load
Glycemic Index (GI) - Ranks carbohydrates 0-100 based on how quickly they raise blood sugar. Low GI foods (under 55) cause slower, steadier rises.
Glycemic Load (GL) - Accounts for portion size. Watermelon has high GI but low GL because a serving contains little carbohydrate overall.
The practical point: Choose lower GI foods when possible, but total carbohydrate amount matters more than GI alone.
Foods to Emphasise
Blood Sugar Friendly
- Non-starchy vegetables (unlimited)
- Legumes - lentils, beans, chickpeas
- Whole grains - oats, quinoa, bulgur
- Lean protein - fish, chicken, eggs
- Nuts and seeds (moderate portions)
- Greek yoghurt (unsweetened)
- Olive oil as primary fat
- Berries (lower sugar than most fruit)
Limit or Avoid
- Sugary drinks (including fruit juice)
- White bread, white rice, white pasta
- Sweets, biscuits, cakes
- Breakfast cereals (most are high sugar)
- Ultra-processed snacks
- Honey, agave, syrups
- Fruit juices and smoothies
- Large portions of any carbohydrate
The Plate Method
One of the simplest approaches, recommended by Diabetes UK:
Building a Balanced Plate
- Half the plate: Non-starchy vegetables - Broccoli, spinach, peppers, courgettes, salad
- Quarter of the plate: Lean protein - Fish, chicken, eggs, tofu, beans
- Quarter of the plate: Starchy carbs - Whole grains, sweet potato, legumes (controlled portions)
- Plus: A small amount of healthy fat (olive oil, avocado, nuts)
This naturally controls carbohydrate portions while ensuring you get adequate protein and fibre, both of which slow glucose absorption.
Smart Swaps
Carbohydrates: Quality Over Elimination
Very low-carb diets can improve blood sugar control in the short term, but they're difficult to maintain long-term and may not be necessary. Most diabetes nutrition guidelines recommend:
- Moderate carbohydrate intake - Not eliminated, but controlled
- Consistent amounts - Similar carb portions at each meal helps stability
- Choose whole food sources - Legumes, whole grains, vegetables over refined starches
- Pair with protein and fat - This slows glucose absorption
The Mediterranean diet has strong evidence for diabetes management - it's not low-carb but emphasises the right kinds of carbohydrates.
Meal Timing Matters
- Eat at regular times - Helps maintain stable blood sugar throughout the day
- Don't skip breakfast - Associated with better glucose control
- Eat protein and vegetables first - Before carbohydrates. Research shows this reduces post-meal glucose spikes
- Avoid late-night eating - Insulin sensitivity is lower in the evening
- Walk after meals - Even 10-15 minutes helps your muscles absorb glucose
Weight Management
For people with type 2 diabetes and excess weight, even modest weight loss (5-10% of body weight) can significantly improve blood sugar control. Some people achieve diabetes remission through substantial weight loss.
The dietary patterns that control blood sugar also tend to support weight management - they're high in protein and fibre, which increase satiety, and low in ultra-processed foods that encourage overconsumption.
Common Questions
Can I still eat fruit?
Yes. Whole fruits contain fibre that slows sugar absorption. Berries are particularly good choices. Avoid fruit juice and dried fruit (concentrated sugar). Pair fruit with protein (like yoghurt or nuts) to further blunt the glucose response.
What about artificial sweeteners?
They don't raise blood sugar directly, but some research suggests they may affect gut bacteria and appetite. Use occasionally rather than as a daily crutch. Better to retrain taste preferences away from sweetness overall.
Is alcohol okay?
In moderation, if your healthcare team agrees. Alcohol can lower blood sugar (risky if on certain medications) and interfere with judgement about food choices. If you drink, do so with food and stick to guidelines (14 units per week maximum, spread out).
The Bottom Line
Managing diabetes through diet focuses on blood sugar stability rather than strict deprivation. Fill half your plate with non-starchy vegetables, choose whole grains over refined, include protein at every meal, and control carbohydrate portions rather than eliminating them. The Mediterranean dietary pattern has strong evidence for diabetes management. Meal timing matters - regular eating patterns, eating protein before carbs, and walking after meals all help. Work with your healthcare team to personalise your approach, especially if you're on medication that affects blood sugar.
References
- Diabetes UK. (2023). Eating well with diabetes. diabetes.org.uk
- NHS. (2023). Type 2 diabetes - Food and keeping active. nhs.uk
- Shukla, A.P., et al. (2017). Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care, 40(7), e98-e99. doi:10.2337/dc17-0382
- Esposito, K., et al. (2015). Mediterranean diet for type 2 diabetes: cardiometabolic benefits. Endocrine, 50(1), 27-35. doi:10.1007/s12020-015-0582-6
- Diabetes Prevention Programme. NHS England. england.nhs.uk
