Type 2 diabetes can be controlled through diet and exercise1. A balanced diet can help keep your blood sugar levels under control and improve your health and well-being2.
MANAGING DIABETES THROUGH DIET
Meet Phyllisa who shares tips to manage diabetes with the right diet
Table of contents
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.
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.
Alcohol and type 2 diabetes
If you have type 2 diabetes, it's important to be aware of how alcohol can affect your blood sugar levels. Alcohol can have unpredictable effects on blood glucose, potentially causing both increases and decreases in blood sugar levels9,10.
It's crucial to consult with your doctor about alcohol consumption. They can provide personalized advice based on your individual health status, medications, and diabetes management plan.
If your doctor determines that moderate alcohol consumption is safe for you, they may recommend additional precautions, such as not drinking on an empty stomach and being extra vigilant about monitoring your blood sugar levels9.
Remember, the safest approach is to follow your doctor's guidance regarding alcohol consumption as part of your overall diabetes management strategy.
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References
- International Diabetes Federation. IDF Diabetes Atlas (10th edition). Available at: https://diabetesatlas.org/ Last accessed: February 2024.
- 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.
- 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
- 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.
- Healthline. Simple Carbohydrates vs. Complex Carbohydrates. Available from: https://www.healthline.com/health/food-nutrition/simple-carbohydrates-complex-carbohydrates. Last accessed: February 2024.
- 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.
- 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
- 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
- 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.
- WebMD. Diabetes and Alcohol. Available from: https://www.webmd.com/diabetes/drinking-alcohol. Last accessed: February 2024.
- Diabetes.co.uk. Diabetes Life Expectancy. Available from: https://www.diabetes.co.uk/diabetes-life-expectancy.html. Last accessed: February 2024.