Nutrition & Eating

Eating Well with Diabetes

Evidence-based nutrition guides, meal planning tips and the best dietary approaches for blood sugar control.

Dietary Approaches

There is no single "diabetes diet" — but these are the approaches with the strongest evidence for blood sugar management.

🥩

Low-Carbohydrate

Reducing carbohydrate intake directly lowers blood glucose. Typically 20–130g carbs/day. Strongest evidence for A1C reduction in Type 2.

Evidence:
Very strong
🫒

Mediterranean

Emphasises vegetables, whole grains, legumes, fish and olive oil. Strong evidence for cardiovascular protection and modest A1C improvement.

Evidence:
Strong
🌿

Plant-Based

Whole food plant-based eating reduces insulin resistance over time. Particularly effective when combined with low fat intake (Mastering Diabetes approach).

Evidence:
Moderate
⏰

Intermittent Fasting

Time-restricted eating (e.g. 16:8) can reduce overall caloric intake and improve insulin sensitivity. Most useful for Type 2. Requires care with insulin users.

Evidence:
Moderate
📊

Low Glycaemic Index

Choosing foods that cause slower blood glucose rises. Practical and sustainable. Less dramatic A1C reduction than low-carb but easier long-term adherence for many.

Evidence:
Moderate
🫀

DASH Diet

Originally designed for blood pressure control, DASH also improves insulin sensitivity and lipid profiles. Good choice when managing both hypertension and diabetes.

Evidence:
Moderate

Which diet is best?

The best dietary approach is the one you can sustain long-term. Research consistently shows that adherence matters more than which specific diet you choose. Work with a diabetes dietitian to find what works for your lifestyle, preferences and medications.

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Best & Worst Foods for Blood Sugar

✅ Blood Sugar Friendly
🥦Non-starchy vegetables (broccoli, spinach, cauliflower)
🥚Eggs — high protein, virtually no carbs
🐟Fatty fish (salmon, sardines, mackerel)
🥑Avocado — healthy fats, very low carb
🫐Berries — lower GI than most fruits
🥜Nuts and seeds — slow digesting
🧀Full-fat dairy — minimal glucose impact
🫘Legumes — low GI, high fibre
⚠️ Use Caution
🥤Sugary drinks — fastest spike
🍞White bread and refined grains
🍚White rice — high GI, large portions
🧃Fruit juice — sugar without fibre
🍪Biscuits, cakes and pastries
🥣Sweetened breakfast cereals
🍟Ultra-processed snack foods
🍺Alcohol — disrupts glucose regulation

Practical Meal Planning Tips

  • 1
    Fill half your plate with non-starchy vegetables. This naturally limits carbohydrate intake without counting grams — and increases fibre which slows glucose absorption.
  • 2
    Eat protein and fat before carbohydrates. The order in which you eat food matters — consuming protein and fat first significantly reduces post-meal glucose spikes.
  • 3
    A 10-minute walk after meals is as effective as medication for some people. Post-meal movement is one of the most powerful tools for blood sugar control available at no cost.
  • 4
    Learn your personal carbohydrate tolerance. Blood sugar responses to food vary significantly between individuals. If you use a CGM, use it to identify your personal trigger foods.
  • 5
    Cook in batches. Having healthy meals ready reduces the likelihood of poor food choices when tired or busy. Sunday meal prep can set up the entire week.
  • 6
    Read labels — look at total carbohydrates, not just sugar. Starch raises blood glucose just as much as sugar. Total carbohydrate content is what matters for blood glucose management.