Master your diabetes: Eat your way to better health

If you're one of the millions of individuals diagnosed with type 2 diabetes, you know the challenges it presents. You might be asking, "What can I eat to take control of my health?" or "How can I prevent the complications of type 2 diabetes?" Well, today is your lucky day because this article is here to provide you with the answers you've been seeking.


Your dietary choices can significantly influence your journey with type 2 diabetes. The good news is that you don't have to give up all your favourite foods. Instead of focusing on restrictions, let's explore the top foods that you should incorporate into your diet to improve your diabetes management.

In general, a balanced diet rich in fresh produce, whole grains, and healthy fats is fundamental for a diabetes-friendly lifestyle. However, some foods go the extra mile to help you manage your blood sugar levels effectively. How? These diabetes-friendly foods are packed with nutrients that can stabilise your blood sugar and promote overall health.

Let's meet the diabetes champions:

Whole grains

Whole grains are a cornerstone of a diabetes-friendly diet. Opt for brown rice, quinoa, and whole wheat bread to experience the benefits they offer. These grains are brimming with dietary fibre, which plays a crucial role in regulating blood sugar levels. Fibre slows down the digestion and absorption of carbohydrates, preventing sharp spikes in blood sugar.

Beyond its blood sugar benefits, whole grains keep you feeling full, reducing the temptation to snack on less healthy options. The complex carbohydrates in whole grains provide a steady source of energy, ensuring you remain focused and energized throughout the day.

Non-starchy vegetables

Non-starchy vegetables like spinach, broccoli, and cauliflower are essential components of a diabetes-friendly diet. These veggies are low in calories and carbohydrates, making them a great choice for blood sugar control. Their high fibre content contributes to a feeling of fullness, helping you maintain a healthy weight and better blood sugar management.

Furthermore, non-starchy vegetables are a powerhouse of essential vitamins and minerals. They provide antioxidants, which can help protect your cells from damage caused by elevated blood sugar. These foods are versatile and can be prepared in various delicious ways, making them a tasty and nutritious addition to any meal.

Lean protein

Protein is a critical part of a balanced diet for individuals with type 2 diabetes. Incorporating lean protein sources like skinless poultry, fish, tofu, and legumes can help stabilize blood sugar levels and support overall health.

Protein-rich foods have a minimal impact on blood sugar levels, making them an excellent choice for managing diabetes. Additionally, protein helps you feel full and satisfied, reducing the risk of overeating or indulging in unhealthy snacks.

Healthy fats

Contrary to common misconceptions, not all fats are detrimental. Healthy fats, such as those found in olive oil, avocados, and nuts, can have a positive impact on blood sugar control and insulin sensitivity.

Olive oil, in particular, is a staple of the Mediterranean diet, which is associated with numerous health benefits, including improved blood sugar regulation. Avocados are rich in monounsaturated fats and provide essential nutrients, including potassium, which is known to help regulate blood pressure.

Nuts, such as almonds and walnuts, offer a satisfying crunch and are packed with healthy fats and fibre. Studies have shown that including nuts in your diet can improve blood sugar control while also benefiting heart health.


Berries like blueberries, strawberries, and raspberries are nature's sweet treats that can satisfy your craving for something sugary while supporting your diabetes management.

These fruits are relatively low in sugar compared to many other fruits, and they are packed with antioxidants. Antioxidants are beneficial for those with diabetes because they help protect your cells from oxidative stress, which is often elevated in people with uncontrolled blood sugar levels.

In addition to antioxidants, berries contain fibre, which slows the absorption of sugar and can help stabilise your blood sugar. They make a great addition to your breakfast, yoghurt, or as a component of your dessert option.

In conclusion, managing type 2 diabetes doesn't mean giving up on delicious foods. It's about making informed choices that benefit your health and overall well-being. These top foods are just the beginning of your journey to better diabetes management. If you're looking for more personalised advice and guidance, I'm here to support you every step of the way.

Let's work together to create a tailored plan that fits your lifestyle and health goals. Schedule a complimentary discovery call with me today, and we'll discuss your type 2 diabetes concerns, explore personalised strategies, and set you on a path to success. Improving your diabetes management doesn't mean giving up on delicious foods; it's about making smart choices that benefit your health and overall well-being.

The views expressed in this article are those of the author. All articles published on Nutritionist Resource are reviewed by our editorial team.

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London SW14 & E18
Written by Rania Salman, Registered Dietitian, PgDip (Merit), BSc (Honours), MBDA
London SW14 & E18

Rania Salman is a trained dietitian who uses an evidence-based approach to support you in reaching your goals. Her areas of expertise include Fertility, PCOS, weight loss/gain in addition to general health and well-being. She has worked in some of the most well-known NHS trusts, in addition to working for the private sector.

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