Smart eating for managing diabetes

Alongside physical activity, dietary modifications can make a huge difference for people living with diabetes. In this article you will find valuable tips on smart eating for managing diabetes.

According to the latest statistics, 1 in 20 Australians have diabetes (1). In simple terms, diabetes is a health condition in which the body does not produce enough insulin and/or is not effective at using it for transporting sugar from the blood into cells.

As a result, individuals with diabetes have a high level of sugar in the blood, which can lead to multiple complications and eventually death.

The sugar in the blood comes from both the carbohydrates in the food we eat and can also be generated in our bodies. Therefore, people with diabetes need to pay attention at the type and quantity of carbohydrates they consume relative to their physical activity levels.

Smart eating for managing diabetes

Please note the following tips apply to the general population. Athletes and individuals with other health conditions should pursue personalised advice. Likewise, individuals with diabetes who take medication and/or insulin should consult their physician before making any dietary changes.

Eat mostly unprocessed foods

This includes fresh meat, poultry, fish, vegetables, fruit, legumes, seeds, whole grains, milk and some cheeses and yoghurts.

Prepare most of your foods at home

Takeaway and restaurant foods can be very high in energy, unhealthier fats and processed carbohydrates.

Choose smart carbs

What	How often	How much
Non-starchy vegetables	Every day	5 or more serves per day 1 serve is: – ½ cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin) – 1 cup green leafy or raw salad vegetables 1 medium tomato
Legumes	At least 2 times per week	½ cup cooked beans, chickpeas, peas or lentils
Fruit	None to every day	Up to 2 servings per day, ideally before or after exercise 1 serve is: – 1 medium apple, banana, orange or pear – 2 small apricots, kiwi fruits or plums – 1 cup diced or canned fruit (no added sugar)
Wholegrains and foods made from them Starchy vegetables	None to every day	Small amounts, ideally before or after exercise

Pair your carbs

Avoid carbohydrates by themselves, instead add protein and/or fibre to slow down the release of sugar in your blood.

Instead of	Choose
Piece of fruit	Piece of fruit + yoghurt
Piece of fruit	Piece of fruit + handful of nuts
Juice	Smoothie with milk, yoghurt and/or protein powder
Juice	Piece of fruit + yoghurt
Piece of toast with Vegemite	Piece of toast with Vegemite and eggs
Piece of toast with butter and jam	Piece of toast with avocado and eggs
Pumpkin soup	Pumpkin soup + 2 boiled eggs
Salad wrap	Salad wrap with tuna

Choose healthier fats

Choose foods that are higher in unsaturated fatty acids such as fatty fish (e.g. salmon, sardines, mackerel), nuts and seeds, avocado, extra virgin olive oil

Eat (good) protein at every meal

Choose mostly lean meats, fish, eggs and legumes.

Read labels

Choose foods with low or no added sugar and high fibre. Note the amount of carbohydrate per serving.

Fill up on main meals first

This will reduce the temptation of snacking or grazing.

Go for a walk after meals

Walking or doing a short burst of intense physical activity after meals will help regulate blood sugar levels.

Choose better snacks

Stop buying processed snacks. Examples of healthier snacks include:

• Handful of nuts + optional fruit
• Yoghurt (no added sugar) + optional fruit
• Hummus, baba ganoush or tzatziki with veggie sticks or a handful of multigrain crackers
• Roasted chickpeas or fava beans
• Small bag of air popped popcorn

Tweak carbohydrate-heavy dishes

Stir-fry or curry

• Make sure it has both protein and vegetables
• Choose a lower GI rice (e.g. basmati, brown, Sunrice Clever rice) and have a small amount of it (¼-½ cup) or rice substitute (e.g. cauliflower rice, konjac rice)

Pasta

• Make sure it has both protein and vegetables
• Have a smaller amount of pasta and/or choose a higher protein and higher fibre variety (e.g. Slendier edamame pasta, San Remo pulse pasta, Barilla legume pasta)
• Choose tomato-based instead of cream-based sauces

Sandwich/wrap

• Choose lower GI bread and wraps such as multigrain, sourdough or those labelled as high fibre/low carbohydrate
• Make sure it has both protein and vegetables
• The vegetables can be in the sandwich/wrap or on the side (e.g. side salad, snacking vegetables, vegetable soup)

Eating out

• Avoid carbohydrate-based dishes (e.g. pasta, risotto, pizza, noodles, curry and rice, stir-fry and rice, potato wedges, loaded chips)
• Breakfast/brunch: choose savoury over sweet (e.g. eggs vs pancakes)
• Lunch/dinner: choose a salad that comes with protein or a grilled protein (e.g. steak, fish) with salad or veg. If the dish comes with chips or mash, either ask for a smaller portion or omit it.

Watch your alcohol intake

Alcohol contributes a significant amount of energy (7 kcal per gram) without much nutrition. Some alcoholic drinks can contain a significant amount of sugar and/or carbohydrate (e.g. some cocktails, mixed drinks, beer, sweet wine). At the same time, alcohol can lower blood sugar, leading to hypoglycaemia.

References

1. Australian Bureau of Statistics. Diabetes [Internet]. Canberra: ABS; 2022 [cited 2024 September 7]. Available from: https://www.abs.gov.au/statistics/health/health-conditions-and-risks/diabetes/latest-release.

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This website is for educational and informational purposes only. Click here if you need personalised nutrition advice.