Diabetic diet

Snacking can be part of a healthy diabetic diet if done wisely. The key is to choose foods that provide steady energy, rather than causing sudden sugar spikes³.

Principles of diabetic-friendly snacking

• Include protein, fibre, and healthy fats
• Avoid processed snacks high in sugar and refined carbs
• Keep portion sizes moderate³

Snack ideas

• A handful of unsalted nuts (almonds, walnuts, cashews)
• Hummus with vegetable sticks (carrots, celery, cucumber)
• Greek yogurt with berries
• Sliced melon or grapefruit
• Wholegrain crackers with low-fat cheese
• A boiled egg with a few cherry tomatoes¹

Snacks like chocolate bars, crisps, or sweetened granola, and drinks like fruit juice that often contain added sugar should be avoided, as they cause sharp rises in blood sugar. Instead, focusing on nutrient-dense diabetic foods such as whole fruits, that help keep you satisfied and stabilises glucose levels between meals¹.

Meal planning and following diabetes-friendly recipes are two of the most effective approaches for managing diabetes. By following a few simple guidelines, it becomes easier to maintain a healthy, enjoyable, and sustainable diet tailored for individuals with diabetes.

Choose whole, unprocessed foods
 

• Vegetables: Fill half your plate with non-starchy vegetables such as leafy greens, broccoli, peppers, or aubergine.
• Lean proteins: Chicken, turkey, fish, eggs, or plant-based proteins like tofu and lentils.
• Whole grains: Brown rice, quinoa, oats, whole wheat pasta
• Healthy fats: Avocado, olive oil, nuts, seeds^1,3

Try meal prepping

Preparing meals ahead of time ensures healthy options are always available, reducing the temptation of grabbing processed foods. Batch cooking whole grains, roasting vegetables, and portioning lean proteins makes weekday eating easier¹.

Use the plate method

The plate method is a simple, visual way to balance meals:

• ½ plate: Non-starchy vegetables
• ¼ plate: Lean proteins
• ¼ plate: Whole grains or starchy vegetables

This method makes portion control straightforward and helps avoid overeating⁵.

A diabetic diet doesn’t have to be complicated or restrictive. By focusing on balanced meals, controlling carbohydrate intake, and prioritising whole nutrient-dense foods, you can manage blood sugar effectively and support long-term health. Whether at home or dining out, making small, consistent food choices builds a sustainable approach that benefits both body and mind.

Yes, you can still eat out with diabetes. A good idea is to choose grilled, baked, or steamed options, and ask for sauces on the side. Opt for lean proteins and non-starchy vegetables instead of fried or starchy foods. Be mindful of portion sizes, and don’t hesitate to ask for modifications. With a little planning, dining out can still be enjoyable and diabetes friendly.

As a diabetic, it’s best to avoid foods that can cause rapid spikes in blood sugar. This includes sugary snacks and beverages like sodas, candy, and pastries. Also limit refined carbohydrates, such as white bread, white rice, and pasta, as they are quickly broken down into sugar. Fried foods, high-fat meats, and foods rich in saturated or trans fats should also be limited, as they can increase the risk of heart disease.

A good breakfast for a diabetic diet includes protein, healthy fats, and fibre-rich carbs to help keep blood sugar steady. Some great options are scrambled eggs with spinach, a whole grain toast with avocado, or a Greek yogurt with berries and a sprinkle of chia seeds. You can also try oatmeal with nuts and a small portion of fruit. Avoid sugary cereals or pastries, as they can cause blood sugar spikes.