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.
This information will help you get to know the five main food groups that make up a healthy, balanced diet.
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.
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.
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.
Help to keep your digestive system working well
Help protect the body from heart disease, stroke and some cancers
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
Starchy foods are things like potatoes, rice, pasta, bread, chapattis, naan and plantain. They all contain carbohydrate, which is broken down into glucose and used by our cells as fuel. The problem with some starchy foods is that it can raise blood glucose levels quickly, which can make it harder for you to manage your diabetes. These foods have something called a high glycaemic index (GI) – we’ve got loads more information about this.
There are some better options for starchy foods – ones that affect blood glucose levels more slowly. These are foods with a low glycaemic index (GI), like wholegrain bread, whole-wheat pasta and basmati, brown or wild rice. They also have more fibre, which helps to keep your digestive system working well. So if you’re trying to cut down on carbs, cut down on things like white bread, pasta and rice first.
The fibre helps to keep your digestive system healthy
Some affect your blood sugar levels more slowly
Wholegrains help protect your heart
Try to have some starchy foods every day.
Examples of what to try
two slices of multigrain toast with a bit of spread and Marmite or peanut butter
brown rice, pasta or noodles in risottos, salads or stir-fries
baked sweet potato with the skin left on – add toppings like cottage cheese or beans
boiled cassava, flavoured with chilli and lemon
chapatti made with brown or wholemeal atta.
Protein foods like beans, nuts, pulses, eggs, meat and fish
Meat and fish are high in protein, which keeps your muscles healthy. But a healthy diet means less red and processed meat – they’ve been linked to cancer and heart disease. Oily fish like mackerel, salmon and sardines have a lot of omega-3 oil, which can help protect the heart.
Helps keep your muscles healthy
Oily fish protects your heart
Aim to have some food from this group every day. Specifically at least 1 or 2 portions of oily fish each week. But you don’t need to eat meat every day.
Examples of what to try
a small handful of raw nuts and seeds as a snack or chopped with a green salad
using beans and pulses in a casserole to replace some – or all – of the meat
eggs scrambled, poached, dry fried or boiled – the choice is yours
grilled fish with masala, fish pie, or make your own fishcakes
chicken grilled, roasted or stir-fried
