Healthy, Balanced Diet for Diabetes

There’s no one-size-fits-all diet for diabetes, but the food you eat significantly impacts how you manage your condition, feel day-to-day, and how much energy you have. Carbohydrates, in particular, break down into glucose, and the type and amount you consume can affect your blood glucose levels and diabetes management. Here’s a guide to understanding the five main food groups that contribute to a healthy, balanced diet for diabetes.

Eating from the Main Food Groups

The amount you need to eat and drink depends on your age, gender, activity level, and your health goals. Since no single food provides all the nutrients your body needs, it’s essential to eat a variety of foods from each of the main food groups every day.

By “balanced,” we mean consuming more of some foods and less of others. Remember, portion sizes have increased in recent years, making it harder to manage your weight. For more tips on maintaining a healthy weight, we have additional information available.

We’ve outlined the benefits of each food group below. Some foods help protect your heart, while others affect your blood sugar levels more gradually—key information for managing diabetes and reducing your risk of complications.

You can learn more about a healthy diet for diabetes in our Food Hacks section in the Learning Zone.

Main Food Groups

Fruit and Vegetables

Having diabetes doesn’t mean you can’t enjoy fruit. Fruits and vegetables are naturally low in calories and packed with vitamins, minerals, and fiber. They add flavor and variety to your meals.

– Benefits: Help keep your digestive system working well, and protect against heart disease, stroke, and some cancers.
– Frequency: Aim for at least five portions a day. A portion is roughly what fits in the palm of your hand.

Examples:
– Sliced melon or grapefruit topped with unsweetened yogurt, or a handful of berries 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
– Lower carb vegetable options: mushrooms, cucumber, spinach, cabbage, cauliflower, broccoli, celery, and lettuce
– Lower carb fruit options: avocados, blackberries, raspberries, strawberries, plums, peaches, and watermelon

Starchy Foods

Starchy foods include potatoes, rice, pasta, bread, chapattis, naan, and plantain. These contain carbohydrates that break down into glucose, providing fuel for our cells. However, some starchy foods can raise blood glucose levels quickly.

– Benefits: Fiber helps keep your digestive system healthy, some options affect blood sugar levels more slowly, and whole grains help protect your heart.
– Frequency: Try to include starchy foods every day.

Examples:
– 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, flavored with chili and lemon
– Chapatti made with brown or wholemeal atta

Protein Foods

Protein-rich foods include beans, nuts, pulses, eggs, meat, and fish. These keep your muscles healthy. It’s beneficial to eat less red and processed meat, which has been linked to cancer and heart disease. Oily fish like mackerel, salmon, and sardines are rich in omega-3 oil, which can help protect the heart.

– Benefits: Keeps muscles healthy, oily fish protects your heart.
– Frequency: Include protein foods every day, with at least 1 or 2 portions of oily fish each week.

Examples:
– A small handful of raw nuts and seeds as a snack or chopped with a green salad
– Use beans and pulses in a casserole to replace some or all of the meat
– Eggs scrambled, poached, dry-fried, or boiled
– Grilled fish with masala, fish pie, or homemade fishcakes
– Chicken grilled, roasted, or stir-fried

Dairy Foods and Alternatives

Dairy products like milk, cheese, and yogurt are rich in calcium and protein, which are great for your bones, teeth, and muscles. However, some dairy foods are high in fat, particularly saturated fat, so choose lower-fat alternatives. Watch out for added sugars in lower-fat dairy products.

– Benefits: Good for bones and teeth, keeps muscles healthy.
– Frequency: We all need some calcium every day.

Examples:
– A glass of milk straight, flavored with a little cinnamon or added to porridge
– Natural or unsweetened yogurt with fruit or curry
– Cottage cheese scooped on carrot sticks
– A bowl of breakfast cereal in the morning with skimmed or semi-skimmed milk
– A cheese sandwich for lunch, packed with salad
– A refreshing lassi or some plain yogurt with your evening meal

Foods High in Fat, Salt, and Sugar

These foods aren’t needed as part of a healthy diet. The less often you eat them, the better. However, if you do eat them occasionally, it’s important to understand their effects on your body.

These include biscuits, crisps, chocolates, cakes, ice cream, butter, and sugary drinks. Sugary foods and drinks are high in calories and can raise blood sugar levels. Opt for diet, light, or low-calorie alternatives. Water is the best drink choice as it’s calorie-free.

These foods are also high in unhealthy saturated fats, which aren’t good for cholesterol levels or your heart. They can be high in salt, particularly processed foods, which can increase your risk of high blood pressure and stroke. Aim for no more than 1 tsp (6g) of salt a day.

By focusing on a balanced diet with a variety of foods from each food group, you can better manage your diabetes and overall health.