These are the foods to eat (and limit) if you have diabetes
If you have been diagnosed with either type 1 or type 2 diabetes, prioritising your diet and what you eat is key for controlling your blood sugar levels.
But which foods should you eat (and which should you avoid) if you have diabetes? What is the best diet for a diabetic person? And what’s the latest evidence about the keto diet? We asked the experts to review the latest scientific evidence and explain what practical steps you can take to manage diabetes through diet.
Meet the experts: Registered nutritionist GQ Jordan, Nutritionist and menopause specialist Niki Woods.
Remind me... what's the difference between type 1 and type 2 diabetes?
There are two forms of diabetes, type 1 and type 2. The first version is a lifelong condition that tends to develop during childhood or early adulthood (although it’s possible to get it at any age), where your body doesn’t make enough of a hormone called insulin. In contrast, type 2 diabetes is where your body can’t use the insulin it makes properly, or it can’t produce enough of it to keep your blood sugar in check, and is usually brought on later in life by weight gain, genetic or lifestyle factors.
How can you manage diabetes?
Managing diabetes — whether type 1 or type 2 — is all about controlling blood sugar levels.
If you have type 1 diabetes, taking insulin shots or using an electronic insulin pump will become part of daily life.
For those with type 2 diabetes, lifestyle changes — like eating a healthy diet that helps keep their blood sugar levels in range and manage their weight — can help. Some diabetics use blood sugar monitors to help them see which foods spike blood sugar levels – a trend which has become popular with non-diabetics recently too.
What is the best diet for a diabetic person?
There is no one-size-fits-all diet when it comes to the best diabetes diet, so if you swear by following the Mediterranean diet or even a plant-based diet, it may not be right for another person with the disease.
Nutritionist GQ Jordan explains that the best diet for diabetics is one ‘that balances blood sugar levels, promotes overall health, and fits seamlessly into your lifestyle. For most people, this means focusing on whole foods that are low in glycaemic load (GL).
‘The GL of a food considers both the quantity of carbohydrates and their impact on blood sugar, making it more comprehensive than the glycaemic index (GI) alone,’ she says
Nutritionist Niki Woods adds that you should aim for real meals rather than snacking, plus concentrate on your protein and fibre intake: ‘Most people's protein and fibre intake, in general, is too low – eating protein or fibre at the same time as carbs will slow down the absorption of the carbs into the bloodstream.’
One study by the Harvard School of Public Health in 2016 showed that diets rich in whole grains, fruits, vegetables, legumes, and nuts, moderate in alcohol consumption, and lower in refined grains, red or processed meats, and sugar-sweetened beverages have been ‘demonstrated to reduce diabetes risk and improve glycemic control and blood lipids in patients with diabetes.’
If you have type 1 diabetes... carb counting is important to keep your blood glucose levels steady.
If you have type 2 diabetes and you’re overweight... finding a way to lose weight is important as it helps to improve diabetes management. This is because it can help to lower your blood glucose and reduce your risk of other complications.
Is the keto diet good for diabetics?
The keto (ketogenic) diet became popular again recently – which works by cutting carbohydrates out and replacing carbs with fat to keep full. By cutting out carbs you go into a ketogenic state and your body starts to burn fat instead.
Jordan explains that the keto diet can be beneficial for some people with diabetes, but reiterates that it's not a one-size-fits-all solution. ‘The primary benefit is its potential to significantly reduce blood sugar levels and improve insulin sensitivity. It has also been shown very productive for those with type 2 diabetes looking to lose weight.’
Research also shows that both the keto and Mediterranean diet can help to control blood sugar levels, with researchers at Stanford University concluding that fewer carbs helped with weight loss. However, the study also highlighted that cutting out any food group should be avoided.
Jordan also warns: ‘People with diabetes often have other health issues like high cholesterol or kidney problems. So a high-fat diet could exacerbate these conditions. Plus, the restrictive nature of keto can make it hard to stick with long-term. Before starting a keto diet, it's important to consult with a healthcare professional who can help tailor it to your specific needs and monitor your health.’
Woods adds that she understands why the idea of keto may sound appealing but ‘in practice it's hard to follow and also can easily lead to weight gain as there are 9 calories in each gram of fat whereas there are only 4 calories per gram of protein or carbohydrates.’
Instead, she says you should aim for ‘macro-balanced meals (and a macro-balanced day) made up of mostly real whole foods and a decent level of fibre (eg veg, some fruits) rather than omitting carbohydrates.’
Type 2 diabetes food list
If you want to follow a diet which will help to control blood sugar levels Jordan details the foods below which should be on your shopping list:
Fruit and veg
We know eating fruit and veg is good for you – they’re a great way to get the vitamins, minerals and fibre your body needs to help keep you healthy. ‘The fibre in vegetables such as broccoli, cauliflower, asparagus, spinach, and peppers helps slow down the absorption of sugar into the bloodstream, providing more stable energy levels and are packed with fibre, vitamins, and minerals,’ she says.
How often? Everyone should aim to eat at least five portions of fruit and veg a day. A portion is roughly what fits in the palm of your hand.
Whole grains
It’s also important to cut down on foods low in fibre such as white bread, white rice and highly-processed cereals. Instead, opt for healthy, starchy sources of carbohydrates (ones that affect blood glucose levels more slowly). ‘Quinoa, barley, wholegrain rice and oats are good sources of sustained energy (carbohydrates),’ says Jordan. Foods with a low glycaemic index, like wholegrain bread, whole-wheat pasta and basmati, brown or wild rice have more fibre, which also helps to keep your digestive system working well.
Lean proteins
‘Protein takes longer to break down than carbohydrates, leading to a slower, more gradual release of sugar into the bloodstream, which helps sustain energy levels and keeps hunger at bay,’ says Jordan. Chicken, fish, tofu, and legumes – as well as beans, peas and lentils (which are also very high in fibre and don’t affect your blood glucose levels too much) – are a great swap for processed and red meat and will help to keep you feeling full.
How often? Aim to eat 0.75g of protein per kilo of body weight every day. Specifically, aim for at least 1 or 2 portions of oily fish each week.
Healthy fats
Healthier fats are in foods like unsalted nuts, seeds, avocados, oily fish, olive oil, rapeseed oil and sunflower oil. ‘Fats have a minimal direct impact on blood sugar levels and can slow the digestion of carbohydrates, leading to more gradual increases in blood sugar,’ she says.
How to reduce blood sugar levels
Cut down on free sugar
Cutting out free sugars can help you manage – and reduce – your blood glucose levels. Woods also recommends ditching processed foods, takeaways and ready meals and instead eating ‘real whole foods and a good level of fibre (eg veg, some fruits) - so “building” meals with every food group rather than going for processed foods.’Choose healthier carbohydrates
Jordan adds that choosing healthy carbs ‘by focusing on those with a low GL, and always pair with protein’ is also key.Don’t forget to keep moving
‘Regular exercise helps your body use insulin more efficiently,’ says Jordan – who recommends 30 minutes of movement every day. ‘Even a brisk walk after meals can make a huge difference.’Do things that help reduce stress
‘Stress can also have a big impact on blood sugar levels, especially for those with diabetes – with this study in 2022 showing that type 2 diabetes may be initiated by psychological and physical stress,’ says Jordan, who recommends practices like deep breathing, yoga or spending time on a hobby. ‘Stress hormones can make your body temporarily more resistant to insulin, meaning that the insulin you take (or produce) becomes less effective at lowering blood sugar levels’.
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