Our tips are based on research with people who have type 1 or type 2 diabetes. Some of these tips may be relevant if you have another type of diabetes, such as gestational diabetes, cystic fibrosis-related diabetes or MODY. You should always consult your dietitian to get specific advice, no matter what kind of diabetes you may have.
In our interactive Learning Zone, you will find more information about eating healthy with diabetes and simple and realistic food tricks.
What does eating well mean to you?
If you are a type 1 diabetic, it is important to keep your blood sugar levels stable. You need to estimate the carbs in your meal and then match that with the amount of insulin you should take.
Finding a way for you to lose weight if you have type 2 diabetes and are overweight is very important. It will improve your diabetes management. It can lower your blood sugar and reduce the risk of complications. You can do this in different ways, such as with low-carbohydrate, Mediterranean or low-calorie diets. Weight loss can lower blood glucose levels. We now know that significant weight loss can put type 2 diabetes in remission for some people.
If you have type 1 diabetes, you may need to lose weight, gain weight, or maintain your current body weight. It’s also important to choose healthier foods while doing so.
It is important to consider portion sizes if you are type 1 or 2. Calculating nutritional information is easier when you are counting carbs or trying to manage your weight. You should always remember that everyone has different portion sizes, so what works for one person might not work for another.
We have lots of information for you if you are feeling overwhelmed by your feelings regarding food and diabetes.
Top 10 Tips
1. Choose healthier carbohydrates
It is important to understand that all carbohydrates affect blood sugar levels. Be aware of portion sizes and choose carbohydrate-rich foods.
What are some good sources of carbohydrates?
- Whole grains such as brown rice, whole oats and buckwheat
- fruit
- vegetables
- Pulses such as chickpeas and beans
- Milk and yoghurt without sugar are dairy products.
It’s important to limit foods that are low in fibre, such as white rice, white bread, and highly processed cereals. If you are unsure, check the food label to see if it contains high levels of fibre.
2. Reduce your salt intake
Eat a lot of salt to increase your risk of high blood pressure. This, in turn, can increase the risk of stroke and heart disease. Diabetes puts you at a higher risk for all of these conditions.
Limit yourself to 6g of salt (one teaspoonful) per day. Check the labels of packaged foods to see if they contain any salt. You can control your salt intake by cooking from scratch. You can get creative by substituting salt with different herbs and spices for extra flavour.
3. Reduce your consumption of red and processed meat
You might want to eat more meat to keep you full if you are reducing your carb intake. Red meats and processed meats like hams, bacon, sausages, lamb, and beef are not recommended. All of these have been linked to cancer and heart disease.
You can swap red meat and processed meat with these alternatives:
- Pulses such as lentils and beans
- eggs
- Fish
- Chicken and turkey are poultry.
- Unsalted Nuts
Beans, lentils and peas are high in fibre. They also don’t have a big impact on your blood sugar levels. This makes them an excellent substitute for red and processed meats. Oily fish, like salmon and mackerel, are better for you than regular fish. Omega-3 oil is found in these fish, and it helps to protect your heart. Eat two portions of oily seafood per week.
4. Fruit and vegetables are good for you
Fruit and vegetables are good for your health. You should always aim to eat more fruit and vegetables at meals or as snacks when you are hungry. You can get all the vitamins, minerals and fibre your body requires every day.
You may be wondering if the fruit is sugary and whether you should avoid it. No. The whole fruit is healthy for everyone, and people living with diabetes are no exception. Fruits contain sugar, but they are natural sugars. It is not the same as added sugar, also known as “free sugars”, which can be found in chocolate, biscuits, and cakes.
Fruit juices are free of sugar, so opt for whole fruit. Fresh, frozen, dried, or canned fruit (in juice and not syrup) are all acceptable. It’s better to spread it out throughout the day than to consume a large portion at once.
5. Choose healthier fats
Fat is essential to our diet, as it provides us with energy. However, different types of fat affect our health in various ways.
Healthy fats can be found in unsalted seeds, nuts, avocados and oily fish. They are also present in olive oil, rapeseed, sunflower, and rapeseed oils. Saturated fats increase cholesterol levels in the blood and can cause heart disease. They are found primarily in animal products and processed foods like:
- Red and processed meat
- Ghee
- Butter
- Lard
- Biscuits, cakes and pies.
You should still reduce the amount of oil you use in your cooking. Instead, grill, bake or steam food.
6. Reduce the amount of free sugar
Small practical swaps can help you reduce sugar. You can start by swapping sugary drinks, fruit juices, and energy drinks with plain milk, water, or coffee and tea without sugar.
You can manage your blood sugar levels by reducing free sugars. To help you reduce your sugar intake, try using low- or zero-calorie sweeteners. They can be useful for weight loss if you do not replace them with other foods or drinks that are high in calories. In the long run, you should reduce the amount of sugar in your diet.
7. Smart snacking
Choose yoghurt, unsalted seeds, nuts, fruits, and vegetables as snacks instead of chips, biscuits, and chocolates. Watch your portions, though—this will help you keep track of your weight.
8. Alcohol consumption is not a bad thing
If you drink alcohol and are trying to lose weight, you may want to consider cutting back. Limit your weekly alcohol consumption to 14 units. Spread it out so you don’t binge drink, and avoid alcohol for several days each week.
It’s not recommended to drink alcohol on an empty stomach if you are taking insulin or any other diabetes medication. Alcohol can increase the risk of hypos.
9. Avoid so-called diabetic foods
It is illegal to call a food a “diabetic-friendly food”. It’s because there is no evidence to suggest that eating healthy is better than eating these foods. These foods can contain the same amount of fat and calories and still have an impact on your blood sugar level. They can sometimes also have a laxative effect.
10. Minerals and vitamins are found in foods
Mineral and vitamin supplements do not help manage diabetes. You don’t have to take any supplements unless your doctor has prescribed them, such as folic acid, during pregnancy.
Eating a variety of foods provides all the essential nutrients you need. However, some supplements may interfere with your medication or worsen diabetes complications, such as kidney disease.
Keep moving
Eating healthier and being more active go hand-in-hand. They can help you manage your diabetes and reduce your risk of heart disease. They do this by increasing the amount of sugar used by the muscles and helping the body use insulin more effectively.
Aim for 150 minutes of moderate-intensity exercise per week. Any activity that increases your heart rate and makes you feel warmer, faster breathing or more energetic is acceptable. Talking should be possible, and you should only feel slightly out of breath. You don’t need to complete all 150 minutes at once. You can break it up into 10-minute chunks throughout the week or 30 minutes five times a week.
