A Simple Diabetes Diet Sheet: Eating Well for Better Blood Sugar Control

Introduction

Managing diabetes doesn’t have to be confusing. The right diabetes diet can help you control blood sugar, maintain a healthy weight, and reduce your risk of complications. This guide offers easy-to-follow advice based on trusted sources — Mayo Clinic, NHS, and Diabetes UK — along with space for my own medical insights as a doctor.

Sample Daily Meal Plan

Meal	Example
Breakfast	Porridge made with oats, low-fat milk, and fresh berries.
Mid-morning	An apple or small handful of unsalted nuts. If heaving fruit, try to keep it at one portion.
Lunch	Grilled chicken or fish, large salad with olive oil dressing, and a small serving of brown rice.
Snack (if needed)	Greek yogurt (unsweetened) or carrot sticks with hummus.
Dinner	Stir-fried vegetables with tofu or lean meat (eg chicken breast) and quinoa.
Evening (optional)	A small portion of plain yogurt or a sugar-free drink.

Doctor’s Note: When I talk to diabetic patients, i often ask then what their usual diet is to suggest tweaks. For example, making a simple change such as switching white to brown rice can have a positive impact. I will go into more details about a healthy diabetic diet below.

Why Your Diet Matters in Diabetes

A healthy eating plan for diabetes helps manage glucose levels and supports overall wellbeing. Carbohydrates directly affect blood sugar, so the type and amount you eat make a difference. The goal is balance — eating the right foods in the right portions at the right times.

Doctor’s Note: Whilst medications are helpful, diabetes requires dietary changes as well. By choosing the type of food we eat, we can control the rate that sugar is released in our body.

Core Parts of a Diabetes-Friendly Diet

Principle	Explanation & Examples
Choose healthy carbohydrates	Focus on high-fibre foods such as whole grains (brown rice, oats, wholemeal bread), beans, lentils, and starchy vegetables. These help control blood sugar.
Control portion sizes	Even healthy carbs can raise glucose if eaten in large amounts. Keep portions consistent.
Eat more fibre	Fibre slows sugar absorption and improves digestion. Include vegetables, legumes, whole grains, and fruit.
Include fruits wisely	Fruits are rich in vitamins and fibre, which contribute to overall fruits and health. Choose whole fruits instead of juices to avoid sugar spikes.
Limit added sugar	Avoid sugary drinks, sweets, and desserts.
Use healthy fats	Prefer olive oil, rapeseed oil, nuts, and seeds instead of butter or lard.
Reduce salt	Too much salt can increase blood pressure, especially if you already have diabetes.
Balance your plate	Fill half with non-starchy vegetables, one quarter with lean protein, and one quarter with healthy carbs.
Eat regularly	Spread meals evenly to avoid blood sugar highs and lows.

Doctor’s Note: Some people forget to eat regular meals, this can make you feel like snacking. I find that regular balanced meals help curb hunger.

What to Eat and What to Limit

Foods to Include

Non-starchy vegetables: spinach, broccoli, courgettes, peppers, carrots.
Whole grains & pulses: brown rice, quinoa, lentils, beans, oats.
Fruits (whole, not juice): apples, pears, berries, oranges — promoting fruits and health through vitamins and fibre.
Lean proteins: fish (especially oily fish like salmon and mackerel), skinless chicken, eggs, tofu, beans.
Low-fat dairy or alternatives: skimmed milk, natural yogurt, fortified unsweetened plant milks.
Healthy fats: olive oil, nuts, seeds, avocado.

Foods to Limit or Avoid

Sugary drinks, sweets, biscuits, and desserts.
White bread, white rice, refined cereals.
Processed meats like bacon, ham, sausages.
Fried and high-fat foods.
Foods high in salt.

Doctor’s Note: A common misconception is that fruit juice is healthier than eating a whole fruit. If you have a chance, read my blog about fruit juice.

Healthy Eating Tips

Watch carbs but don’t fear them. Whole-grain carbs with fibre can be part of a balanced diet.
Plan meals ahead. It’s easier to make healthy choices when you’ve planned your menu.
Stay hydrated. Water and unsweetened drinks are best.
Read food labels. Check for hidden sugars and high salt.
Practice moderation. You don’t have to cut out treats entirely — occasional indulgence is fine within limits.
Link diet and exercise. Physical activity supports insulin sensitivity and weight control.

Doctor’s Note: Some people prefer the taste of white carbs and are reluctant to change to whole-grain carbs. I suggest trying your best to stick at the change for as long as possible. After a few weeks you might find whole grain tastier than the white carb alternative.

Common Myths About Diabetes and Food

Myth	Truth
“People with diabetes can’t eat any fruit.”	False — whole fruits are encouraged for better fruits and health; just avoid fruit juices.
“‘Diabetic’ labelled foods are safe.”	False — they may still contain unhealthy fats or calories.
“You must follow a very low-carb diet.”	Not always — balance and consistency matter more than extreme restriction.

Doctor’s Note: If you’re unsure, speak to your GP or diabetic nurse. We can tailor a diet plan to different diets – including foods from different cultures.

Conclusion

Healthy eating is the foundation of good diabetes control. Focusing on whole foods, fruits and health, and balanced meals can transform not just your blood sugar — but your overall wellbeing. Remember: small, sustainable changes make the biggest difference.

References

Mayo Clinic. Diabetes diet: Create your healthy-eating plan.
West Suffolk NHS Foundation Trust. Diabetes: Basic diet advice for newly diagnosed.
Diabetes UK. Eating with diabetes.
Diabetes UK. Recipes and meal ideas.

Diary of a Medic