If you have type 2 diabetes, eating the right foods is a key part of staying well and keeping your blood sugar levels in a healthy range.
There’s no one-size-fits-all diet – what matters most is choosing balanced, nutritious meals that suit your lifestyle and cultural preferences. This guide explains the basics of a diabetes-friendly diet, with helpful advice for people who are vegan, vegetarian, follow halal diets, or celebrate cultural events involving food.
What is a diabetes-friendly diet?
A diabetes-friendly diet helps to:
- Keep your blood sugar levels steady
- Support a healthy weight
- Reduce your risk of heart disease
Key principles include:
- Eating regular meals
- Choosing high-fibre, low-GI (glycaemic index) carbohydrates
- Including healthy fats in small amounts
- Eating lean protein with every meal
- Reducing salt and sugar
What should I eat?
- Carbohydrates (Choose wisely)
- Wholegrain bread, brown rice, oats, and lentils are better than white bread or sugary cereals.
- Try to eat the same amount of carbohydrate at each meal to help manage blood sugar.
- Pair carbohydrates with protein and healthy fats to slow glucose release.
- Fruit and vegetables
- Eat at least 7-10 portions of fruit and vegetables every day (limiting fruit to 1 or 2 portions per day and the rest from veg)
- Choose fresh, frozen, or tinned in water/juice (not syrup).
- The more variety in colours of fruit and veg – the better! Here are some ideas to eat a rainbow every day –
- Protein
- Beans, lentils, tofu, eggs, fish, or lean meat.
- Oily fish (like salmon or sardines) is good for heart health.
- Healthy fats
- Choose unsaturated fats such as extra virgin olive oil, avocado, unsalted nuts, and seeds.
- Limit processed and trans fats, such as those found in fried and packaged foods.
- Limit processed foods
- Avoid sugary drinks, sweets, fried foods, salty snacks, and processed meats.
Culturally diverse diets: How to adapt for diabetes
Vegan and vegetarian diets
- Focus on plant proteins like lentils, chickpeas, tofu, and quinoa.
- Choose whole carbs like brown rice and wholegrains.
- Include nuts, seeds, and fortified plant milks for healthy fats and nutrients like B12 and calcium.
Halal diets
- Choose grilled or baked halal meats over fried options.
- Include high-fibre grains like bulgur wheat or brown basmati rice.
- Use herbs and spices (like cumin, turmeric, and coriander) for flavour instead of salt.
Afro-Caribbean diets
- Choose boiled or grilled meat and fish instead of fried.
- Swap white rice and yam for brown rice and sweet potato.
- Use less coconut cream and palm oil; try smaller amounts of olive oil or rapeseed oil.
South Asian diets
- Go for wholegrain chapatis, brown basmati rice, and dhal.
- Steam or grill curries instead of frying.
- Limit ghee and creamy sauces – try tomato-based ones instead.
East Asian diets
- Choose brown or black rice over white rice.
- Include tofu, edamame, and steamed fish.
- Use low-salt soy sauce and limit sugary sauces.
Cultural events and celebrations
Celebrations like Ramadan, Christmas, Eid, Diwali, and Chinese New Year often involve rich or sugary foods. You can still enjoy these special times while managing your diabetes:
- Plan ahead and balance special meals with lighter options at other times.
- Watch portion sizes of sweets and fried snacks.
- Stay hydrated and check your blood sugar regularly, especially if fasting.
- Speak to your GP or diabetes team if you’re planning to fast (e.g. during Ramadan).
Tips for success
- Eat regular meals and avoid skipping meals, which can lead to blood sugar swings.
- Read food labels – look for lower sugar and salt.
- Choose home-cooked meals over takeaways when you can.
- Keep a food diary to track how different foods affect your blood sugar.
- Get support from a registered dietitian or diabetes educator.
Support from the NHS and Diabetes UK
- Your GP or diabetes nurse can refer you to a dietitian.
- Diabetes education programmes (like DESMOND or X-PERT) are available through the NHS.
- Diabetes UK offers culturally relevant recipes and diet tips on their website.
Take control of your diet with these tips
- A diabetes-friendly diet can fit your cultural needs and food preferences.
- Focus on balanced meals with whole grains, lean protein, healthy fats, and plenty of veg.
- Enjoy celebrations and traditions by planning ahead and making small changes.
You are the most important person in your diabetes care. Eating well is one of the best things you can do to manage your diabetes and feel good every day.
Find more tips for eating well in the Evergreen Life app
Managing your nutrition and blood sugar has never been easier.
If you haven’t already, download the Evergreen Life app to track your meals, monitor your blood sugar levels, and access personalised health advice. Get started today and take the first step towards a healthier lifestyle!
- NHS – Type 2 Diabetes and Diet
https://www.nhs.uk/live-well/eat-well/food-types/the-eatwell-guide/
Offers guidance on balanced eating for diabetes and general public health, including portion control and healthy swaps. - Diabetes UK – Food and Diabeteshttps://www.diabetes.org.uk/guide-to-diabetes/enjoy-food
Comprehensive hub of food advice tailored for people with diabetes, with specific cultural and lifestyle dietary adaptations. - Diabetes UK – Cultural Diet Advice and Recipe Resourceshttps://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/world-foods
Offers dietary tips and culturally relevant food swaps for South Asian, Afro-Caribbean, East Asian, and halal diets. - NICE – Type 2 Diabetes in Adults: Management (NG28)https://www.nice.org.uk/guidance/ng28
Clinical guidance recommending structured education and dietary interventions as part of routine diabetes care. - British Dietetic Association (BDA) – Diabetes Food Factshttps://www.bda.uk.com/resource/diabetes-diet.html
Practical advice from registered dietitians, with flexible meal planning and nutritional information for diverse groups.
