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Meet Phyllisa who shares tips to manage diabetes with the right diet

Making healthier food choices with type 2 diabetes

Eating healthy when you have diabetes can be difficult, especially when it seems easier just to choose something convenient or to have what everyone else is having. But eating well means learning to make healthy choices for you – regardless of where you are or who you are with. 

A nutritious menu doesn't have to cost more, be boring or take longer to prepare. Your diabetes care team can help you create a healthy meal plan that fits your daily routines.

Managing diabetes through diet

How to manage diabetes with diet
3 min. read

How to manage diabetes with diet

Eating healthy is important for everyone, but it's even more important for people living with type 2 diabetes.

4 tips for better weight management
2 min. read

4 tips for better weight management

Being overweight (or carrying excess body weight) can increase your risk of developing type 2 diabetes and cardiovascular disease.

Going high? Mealtime challenges and hyperglycaemia (hypers)
2 min. read

Going high? Mealtime challenges and hyperglycaemia (hypers)

This article provides information to help you understand the signs of experiencing a hyper, as well as some ideas for how you can try to prevent your blood sugar levels from getting above your optimal range.

Simple swaps and diet changes

Diet changes do not necessarily have to mean saying goodbye to all your favourite foods, and small changes can make a big difference to your diet. For instance, you can change the way food is prepared. Here are six simple food swaps that can make your meal instantly healthier.

Carbohydrates matter

Another part of making healthier food choices is being aware of the carbohydrates in food. It is essential to read the labels on foods, so you know their carbohydrate content. Glucose is a carbohydrate, so the amount and type of carbohydrate you consume may affect your blood sugar levels and the dosage of insulin you need if you are on  insulin treatment3.

Simple  carbohydrates4
  • Include fruit, honey, white bread and dairy
  • Give  food  a  sweet  taste
  • Raise  blood  sugar levels  quickly


Complex carbohydrates5
  • Include potatoes, brown bread, and oats
  • Contain more  fibre  and take longer for the body to absorb
  • Raise blood sugar levels more slowly


Keeping track of your carbohydrate intake – also known as 'counting carbs' – can be complicated, but many tools, apps, and online references are available to help you get started. 

Are you aware of cardiovascular risk?

People with type 2 diabetes are 2-4 times more likely to have a heart attack or stroke compared to someone living without diabetes6-8.

Learn how you can reduce the risk.

Alcohol and type 2 diabetes

In addition to your food choices, you should also be mindful of your alcohol consumption. 

People with type 2 diabetes can still enjoy alcohol but be aware that it can have unpredictable effects on your blood sugar levels9. The sugar in alcoholic drinks causes a sharp rise in blood sugar10. At the same time, when combined with diabetes medications, alcohol can also cause hypoglycaemia or low blood sugar9

A sensible rule is to always drink in moderation and never on an empty stomach9.

Learn more about diabetes and treatments available

About diabetes

About diabetes

Diabetes is a life-long medical condition where blood glucose levels are too high, and the body cannot prevent this. Over time, diabetes can cause serious health problems if left untreated1 .

Living with diabetes

Living with diabetes

You don’t have to put your life on hold once diagnosed with diabetes. In fact, with the necessary lifestyle changes and a reliable treatment plan, you can continue to live a healthy and happy life1,11 .

Treatment for diabetes
1 min. read

Treatment for diabetes

Eating nutritious food and regularly exercising are the first steps on most people’s diabetes treatment plan. Alongside that, treatment for type 1 diabetes also involves insulin injections1 .


  1. International Diabetes Federation. IDF Diabetes Atlas (10th edition). Available at: https://diabetesatlas.org/ Last accessed: February 2024. 
  2. Sami W, Ansari T, Butt NS, et al. Effect of diet on type 2 diabetes mellitus: A review. Int J Health Sci (Qassim). 2017;11:65-71. 
  3. Diabetes UK. Carbohydrates and diabetes: what you need to know. Available from: https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/carbohydrates-and-diabetes. Last accessed: February 2024 
  4. Diabetes.co.uk. Simple vs complex carbs. Available at: https://www.diabetes.co.uk/nutrition/simple-carbs-vs-complex-carbs.html. Last accessed: February 2024. 
  5. Healthline. Simple Carbohydrates vs. Complex Carbohydrates. Available from: https://www.healthline.com/health/food-nutrition/simple-carbohydrates-complex-carbohydrates. Last accessed: February 2024.  
  6. Mosenzon O, Alguwaihes A, Leon JLA, et al. CAPTURE: a multinational, cross-sectional study of cardiovascular disease prevalence in adults with type 2 diabetes across 13 countries. Cardiovasc Diabetol. 2021;20:154. 
  7. Fox CS, Coady S, Sorlie PD, et al. Trends in cardiovascular complications of diabetes. Jama. 2004;292:2495-2499. doi: 10.1001/jama.292.20.2495
  8. Almdal T, Scharling H, Jensen JS, et al. The independent effect of type 2 diabetes mellitus on ischemic heart disease, stroke, and death: a population-based study of 13,000 men and women with 20 years of follow-up. Arch Intern Med. 2004;164:1422-1426. doi: 10.1001/archinte.164.13.1422
  9. Diabetes UK. Alcohol and diabetes. Available from: https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/what-to-drink-with-diabetes/alcohol-and-diabetes. Last accessed: February 2024.  
  10. WebMD. Diabetes and Alcohol. Available from: https://www.webmd.com/diabetes/drinking-alcohol. Last accessed: February 2024. 
  11. Diabetes.co.uk. Diabetes Life Expectancy. Available from: https://www.diabetes.co.uk/diabetes-life-expectancy.html. Last accessed: February 2024.