Eating Well with Type 2 Diabetes

If you've been diagnosed with type 2 diabetes, you might be wondering what your diet should look like now. Everyone's needs are different, and what works best for you will depend on many factors such as medications, activity and health goals.

However, focusing on nutrient-dense foods most of the time, enjoying treats in moderation, and building balanced meals can help you manage your blood glucose (blood sugar levels) without losing your enjoyment of food. 

A helpful way to think about a balanced meal for type 2 diabetes is that your plate is a team working together. So let's look at how to do that.

A Simple Method to Build a Balanced Plate

Rather than focusing on individual foods, focus on how your meals come together by using the healthy eating plate, which has been supported by research: 

• Fill half your plate with vegetables or salad 
• Make one quarter a protein food (for example eggs, salmon, lentils or tofu)
• And fill that last quarter on your plate with high-fibre carbohydrates (like wholemeal pasta or a wholegrain bread roll)

This simple method helps manage blood glucose levels, keeps you fuller longer and can support your overall health. 

Protein: Your Blood Sugar’s Ally  

Protein helps keep you fuller for longer and can help to slow the rise in blood glucose after meals. Try to choose lean sources that are lower in fat (for example chicken without skin) more often. Here are some examples of sources of protein:

• Fish - like tuna, cod and hake. Salmon is higher in fats, but the type that support heart health.  
• Chicken and turkey without skin
• Eggs 
• Beans, lentils and pulses (tinned varieties are convenient and just as nutritious!)
• Tofu and soy products 
• Nuts and seeds (higher in beneficial fats)
• Greek yoghurt and cottage cheese 

Proteins to limit: 

Red meat, like beef and lamb, and processed meats, like bacon, sausages, and deli meats, due to their links to certain cancers. The recommendation is no more than 70g of red meat per day (that's about half a medium steak) or a maximum of 500g per week. And avoiding processed meat as much as possible.

A simple guide:

Think of a palm-sized portion of protein per meal. 

Carbohydrates: It’s About Type and Timing 

Carbohydrates aren’t the enemy, they’re your body's main source of energy. However, choosing the right types and keeping portions in check is key. 

Wholegrain and higher-fibre carbohydrates (like oats and wholemeal bread) are digested more slowly. This means they help to keep blood sugars steady, while refined carbohydrates (white bread, pastries, cakes) can cause quicker rises. 

Carbohydrate needs vary depending on factors such as activity level, age, and health goals. If you're struggling to work out the right portions for you, a diabetes specialist dietitian can help. Ask your medical team for a referral if you haven't seen a dietitian.

Portion guide:

As a starting point, many people find that keeping roughly a quarter of the plate for higher-fibre, starchy carbohydrates at main meals works well. If you're including snacks, then a small amount of carbohydrate - for example a piece of fruit or a couple of oatcakes - works well.  

Healthier carbohydrate choices: 

Choose higher-fibre, less processed carbohydrates more often, like: 

• Wholegrain bread, pasta and rice 
• Oats and high-fibre cereals with little added sugar 
• Beans, lentils and pulses 
• Sweet potatoes and other vegetables 
• Fruit 
• Milk and unsweetened yoghurt 

And eat fewer processed carbohydrates, such as::  

• White bread, white rice and white pasta 
• Sugary drinks and fizzy drinks 
• Cakes, biscuits and sweets 
• Sugary breakfast cereals 

Top tip for your balanced plate:

Combine carbohydrates with protein and/or healthy fats (like adding nuts to oats or chicken to rice) to reduce blood glucose spikes. 

Fruit and Vegetables: Still Your Foundation 

The classic “5-a-day” recommendation is a foundation for healthy eating and it’s just as important for managing diabetes. 

Vegetables are especially helpful as they tend to be low in carbohydrates and high in fibre. 

Fruit is often misunderstood when it comes to blood sugar management, but whole fruit should absolutely be part of your diet. The natural sugars in fruit aren't the the same as the sugar found in chocolate or pastries (known as free sugar) so there's no need to avoid them. Being mindful of portion sizes and quantity are the things to remember.

A few practical tips on including fruit and veg in your diet:  

• Fill half your plate with vegetables or salad where possible  
• Aim for a variety of fruits and vegetables across a week  
• Spread out your fruit intake throughout the day and be mindful of portion size. One portion is equal to:
  • two small fruits like kiwi or satsuma
  • one medium fruit like a banana
  • a piece of a large fruit e.g. half a grapefruit, one slice of papaya, one slice of melon or a thick slice of pineapple.

Remember: Fruit juice is different and does count towards your “free sugar” intake. Stick to no more than 150ml per day (a small glass) if you include it. 

Fats: Focus on Quality, Not Just Quantity 

Fats are important for energy, hormones and vitamin absorption but the type and amount matter. 

Fat sources to focus on (unsaturated fats = healthy fats):

• Avocados 
• Fatty fish  
• Olive oil (remember 1 teaspoon = 1 portion, or 1 tbsp cooking for 4 people) 
• Nuts 
• Seeds 

Fats to swap or limit (saturated fats = unhealthy fats):  

• Butter, ghee, lard 
• Cream  
• Meat products like sausage and bacon  
• Processed foods like pasties, cakes, biscuits  
• Palm oil and coconut oil  

Remember: Even healthy fats are calorie-dense, so small amounts go a long way. 

Dairy and alternatives

Dairy and dairy alternatives play an important role in your diet. They give you protein, vitamins, and are one of your main sources of calcium which helps to keep your bones and teeth strong.  

Most adults are encouraged to include 3 portions of dairy or fortified dairy alternatives each day and to choose lower-fat and lower sugar options where you can. 

What a portion of dairy looks like:  

• 200ml (about one small glass) milk  
• A standard pot of yogurt (around 125g – 150g) 
• A matchbox-sized portion of cheese (30g) 
• 30g paneer cheese  

Remember: Not all dairy is equal when it comes to saturated fat, salt, and sugar. To make healthier choices, use the traffic light nutrition symbols on the front of packets. You want to choose foods that are mainly green (low) and amber (medium) rather than red (high). 

Putting it into practice:  

A new diagnosis can be a lot to take in, but remember, your plate is one of your most powerful tools. 

If you’re above a healthy weight, losing even a small amount of weight can help to improve your blood glucose levels. Regular physical activity including strength training can also help your body to use insulin better too. 

You don’t need to change everything about your diet at once. It's easier (and more sustainable) to start with a few simple healthier food goals. Here are some ideas:    

• Making half your main meal plate vegetables
• Swapping white bread for a wholemeal bread
• Swapping high-sugar drinks like cola for water, sugar free squash or diet varieties of fizzy drinks  
• Aiming for a 20 minute walk every day 

If you're looking for some extra help at mealtimes, our lower carb, high protein meals are designed with type 2 diabetes in mind.

How diet and weight changes can affect your medication

If you make significant changes to your diet or lose weight, it can affect how your body responds to your diabetes medication. For example, eating fewer carbohydrates can lower blood glucose levels, and if your medication isn't adjusted to reflect this, you may be at risk of hypoglycaemia (low blood sugar). Similarly, losing even a small amount of weight can improve how your body uses insulin, which may mean you need less medication over time.

This doesn't mean you should avoid making changes - they're a good thing as they help your body better manage blood sugar levels! But it does mean you should let your GP, practice nurse or diabetes team know if:

• You've made significant changes to your diet
• You've lost weight
• You're experiencing symptoms of low blood sugar, such as dizziness, shakiness or sweating

Never adjust or stop your medication without speaking to your healthcare team first.

Where to go for more information on type 2 diabtes

If you have type 2 diabetes and live in England, there's a new online education programme from the NHS called Healthy Living for people with type 2 diabetes. You can register here for free and complete it at your own pace.

If you prefer to speak to someone in person, you can also talk to your GP or a practice nurse. You can also ask for a referral to a dietitian, diabetes specialist nurse, or a local diabetes support group.