There is no specific diet for diabetes. But the foods you eat not only make a difference to how you manage your diabetes, but also to how well you feel and how much energy you have.
For example carbohydrates you eat and drink are broken down into glucose. The type, and amount, you consume can make a difference to your blood glucose levels and diabetes management.
Eating from the main food groups
How much you need to eat and drink is based on your age, gender, how active you are and the goals you’re aiming for. But no single food contains all the essential nutrients your body needs.
That’s why a healthy diet is all about variety and choosing different foods from each of the main food groups every day.
And when we say balanced, we mean eating more of certain foods and less of others. But portion sizes have grown in recent years, as the plates and bowls we use have got bigger. And larger portions can make it more difficult for you to manage your weight.
We’ve got more information for you about managing a healthy weight.
We’ve highlighted the benefits of each food group below – some help protect your heart and some affect your blood sugar levels more slowly – all really important for you to know. Get to know them and how healthy choices can help you reduce your risk of diabetes complications.
You can learn more about a healthy diet for diabetes with our Food Hacks section in Learning Zone.
Fruit and vegetables
Having diabetes doesn’t mean you can’t have fruit. Fruit and veg are naturally low in calories and packed full of vitamins, minerals and fibre. They also add flavour and variety to every meal.
Fresh, frozen, dried and canned – they all count. Go for a rainbow of colours to get as wide a range of vitamins and minerals as possible. Try to avoid fruit juices and smoothies as they don’t have as much fibre.
If you’re trying to limit the amount of carbs you eat, you might be tempted to avoid fruit and veg. But it’s so important to include them in your diet every day. There are lower carb options you can try and we also have a low carb meal plan you can try.
Fruit and vegetables can help protect against stroke, heart disease, high blood pressure and some cancers – and when you have diabetes, you’re more at risk of developing these conditions.
Benefits
Help to keep your digestive system working well
Help protect the body from heart disease, stroke and some cancers
How often?
Everyone should aim to eat at least five portions a day. A portion is roughly what fits in the palm of your hand.
Examples of what to try
sliced melon or grapefruit topped with unsweetened yogurt, or a handful of berries, or fresh dates, apricots or prunes for breakfast
mix carrots, peas and green beans into your pasta bake
add an extra handful of peas to rice, spinach to lamb or onions to chicken
try mushrooms, cucumber, spinach, cabbage, cauliflower, broccoli, celery and lettuce for lower carb vegetable options
try avocados, blackberries, raspberries, strawberries, plums, peaches and watermelon for lower carb fruit options