Living with Diabetes - What you Eat Counts!

Healthy eating and exercise play an important role in the management of Type 2 diabetes. Incorporating more healthy habits into your daily routine can have a huge impact on your blood sugar control and can help delay the progression of your diabetes. This is key to help prevent complications and the need for complex medications like insulin in the future. If you have been diagnosed with diabetes it is important you discuss a management plan with your GP. They will often link you in with services such as exercise physiology and dietetics… because yes, what we eat does matter! 


Should I be eating carbs? 

When we eat carbohydrates (carbs) these are broken down into smaller units called glucose. These are types of sugars that are absorbed into the blood, leading to a rise in blood glucose levels. Glucose is an important fuel source for our muscles, cells, organs and brain! Carbohydrates are an essential part of our diet, however, in diabetes the body has troubles clearing this glucose from the blood which can lead to complications longer term. It is important in diabetes to be choosing the right types and amounts of carbohydrates for your individual needs to create a happy balance of sugars in the blood. A dietitian can provide you with the skills and understanding to do this. 

Examples of healthy carbohydrate foods include: breads, pastas, crispbreads & crackers, potatoes, corn, fruits and dairy foods. It is important not to cut out carbs completely as this may put you at risk of nutrient deficiencies and can impact on some diabetes medications. 


What is Glycaemic index or GI? 

Glycaemic index or ‘GI’ is the rate at which carbs are broken down and release energy. High GI carbs cause a very quick spike in blood glucose levels - this is what we want to prevent in diabetes. Whereas low GI carbs cause a much more steady release of glucose into the blood, this is ideal for managing our blood sugar levels and can also help us to feel fuller for longer and prevent energy dips through the day.


Examples of low GI carbs include: 

  • Dense grainy breads or sourdough 

  • Wholegrain cereals such as oats, natural muesli, All Bran, Weetbix 

  • Wholegrain crackers and crispbreads

  • Long grain brown / white rice 

  • Grains such as quinoa, freekeh, barley, buckwheat

  • Legumes: chickpeas, lentils, kidney beans. 

  • Unflavoured milks and yoghurts 

  • Starchy veggies such as sweet potato and corn. 

  • Wheat or pulse pastas. 



Managing Risk Factors

People with diabetes are at higher risk of developing heart disease, high blood pressure, high cholesterol and kidney disease. Diet can play an important role in managing your risk of these health conditions. Eating a wide variety of nutritious foods from the core food groups is important to manage chronic disease risk, these include: 

  • Wholegrain breads & cereals 

  • Vegetables & legumes 

  • Fruits 

  • Lean meat, fish, poultry, legumes and pulses. 

  • Unflavoured dairy or alternatives 


Choosing healthy fats such as nuts, seeds, extra virgin olive oil, fish & seafood and reducing intake of saturated fats found in processed food products, baked goods, fast foods, processed and fatty cuts of meat can help keep our heart healthy and assist in reducing risk of heart disease. 

Have you been diagnosed with diabetes? 

If you have recently been diagnosed with diabetes, pre-diabetes or have been living with diabetes for a while and want to learn more... our dietitians are more than happy to help you take charge of your health. We can provide practical skills, knowledge and empower you to make sustainable dietary changes to better your health in the long term!


Abbey Tredinnick