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What Can I Eat with Diabetes? A Realistic Approach to Meal Planning
- James Hadland
- 6 days ago
- 7 min read
Each year, Diabetes Week offers a timely opportunity to challenge long-held assumptions around diet and diabetes. From 9th to 15th June 2025, this national awareness event encourages people living with diabetes, and those at risk, to re-examine their relationship with food. Central to that is one persistent, often anxiety-inducing question: What can I eat?
The answer, supported by growing clinical evidence, is far more flexible and empowering than many expect. This article outlines a balanced, evidence-informed approach to meal planning, drawing on current research and clinical guidelines. The aim is to support better blood glucose control while preserving enjoyment and sustainability in eating habits.
Reframing the Question
The notion that diabetes requires a restrictive or joyless diet remains widespread, but it is increasingly outdated. Rather than a list of forbidden foods, current best practice encourages personalised dietary approaches that emphasise nutrient quality, portion control, and consistency (Evert et al., 2014).
Diabetes care has moved beyond rigid exclusions. Instead of asking ‘What must I avoid’, a more useful question is ‘How can I structure my meals to support stable blood sugar and long-term health?’
Debunking Myths About “Forbidden” Foods
One of the most enduring misconceptions is that all carbohydrates or all sugary foods must be eliminated. In reality, both can be included in moderation, particularly when paired with fibre, protein, or fat to reduce glycaemic load.
Recent data confirms that refined carbohydrates and even occasional indulgences do not inherently derail glycaemic control, provided the overall diet remains balanced and nutrient-dense. Meanwhile, ultra-processed foods, rather than sugar alone, have emerged as a more significant dietary concern.
Ultra-processed foods, those industrially modified with added sugars, refined oils, emulsifiers, and artificial additives, are linked to increased risks of insulin resistance and type 2 diabetes. In the ARIC cohort study, high intake of these foods was associated with a 13 percent increased risk of diabetes, even after adjusting for sociodemographic and clinical factors (Du et al., 2024).
Foundations of a Diabetes-Friendly Diet
A sustainable diabetic diet focuses less on exclusion and more on structure and balance.
1. Macronutrient Distribution
Meals should include a mix of complex carbohydrates, lean protein, and healthy fats. Protein and fat can moderate postprandial glucose responses by slowing digestion, while carbohydrates should ideally come from low-glycaemic, fibre-rich sources such as whole grains, legumes, and vegetables (Nuttall and Gannon, 2013).
2. Fibre and Glycaemic Load
High-fibre foods, such as lentils, barley, apples, or leafy greens, slow the absorption of carbohydrates and help prevent sharp rises in blood sugar. Increasing fibre intake is associated with improved HbA1c levels and reduced cardiovascular risk in people with type 2 diabetes.
HbA1c is a routine blood test that reflects average blood sugar levels over the past two to three months. Lowering HbA1c means better long-term glucose control and a reduced risk of diabetes-related complications.
3. Portion Control and Meal Timing
Equally important is the distribution and timing of meals. Smaller, more frequent meals can support stable glucose levels throughout the day. Tools like the ‘plate method’, which divides a meal into half vegetables, one-quarter lean protein, and one-quarter whole grains or starchy veg, offer a simple and effective framework (Diabetes.co.uk, 2024).
Making Meal Planning Practical
The core principles of a diabetes-friendly diet are well established. However, the real challenge lies in translating theory into daily routines that are manageable, enjoyable, and sustainable. Effective meal planning does not require complexity, but rather a consistent structure that supports stable glucose levels and reduces the need for reactive food decisions.
Sample Meal Structure
A balanced approach across the day helps maintain energy and glycaemic stability. Consider the following examples:
Breakfast: Plain Greek yoghurt with chia seeds and berries
Lunch: Grilled chicken, quinoa, and roasted vegetables
Dinner: Baked salmon with lentils and steamed greens
Snack: Apple slices with peanut butter
These meals are rich in protein, fibre, and healthy fats while limiting refined carbohydrates. They also include low-glycaemic ingredients, which means the carbohydrates are digested more slowly and cause a gentler rise in blood sugar after eating.
Grocery and Prep Tips
Use a visible weekly meal planner: Place it in the kitchen to increase accountability and reduce last-minute choices
Batch cook on weekends: Prepare staples like whole grains, proteins, and chopped vegetables in advance
Utilise tracking apps: Tools such as Glucose Buddy, MyFitnessPal, or mySugr can help identify patterns and flag foods that trigger glucose fluctuations
Prioritise whole foods when shopping: Focus on vegetables, legumes, nuts, lean meats, and whole grains over packaged or ultra-processed products
These strategies support routine, minimise decision fatigue, and allow for greater autonomy in dietary choices. Establishing a regular dietary pattern not only improves adherence but may also positively influence gut microbiota and glucose metabolism, further reinforcing metabolic health.
Meal planning does not need to be rigid. A flexible structure built on real-world practicality can empower people living with diabetes to feel confident in their choices and maintain long-term success.
Addressing Ultra-Processed Foods Directly
The association between ultra-processed foods and diabetes risk deserves particular emphasis. In addition to the ARIC study (Du et al., 2024), a 2024 review by Braesco et al. published in Nutrients emphasised that the structure and composition of ultra-processed foods, rich in additives and poor in fibre, play a direct role in the pathogenesis of insulin resistance and metabolic dysfunction.
Key contributors include sugar-sweetened beverages, processed meats, and packaged snacks. Yet, the data also show nuance: moderate intake of some dairy-based items like ice cream was not associated with increased risk. This could be due to beneficial nutrients like calcium or the type of fat in dairy. Another possible explanation is reverse causation—people at higher risk of diabetes may have already cut back on foods like ice cream, making it appear less harmful in the data (Du et al., 2024).
Managing Cravings and Special Occasions: A Sustainable Approach
Celebrations, holidays, and meals out are part of everyday life, and managing diabetes should not mean withdrawing from these experiences. Rather than focusing on avoidance, individuals can benefit from adopting flexible, evidence-informed strategies that support both metabolic health and social wellbeing.
Key approaches include:
Eat beforehand: Have a small, fibre-rich snack before attending social events to reduce post-meal blood sugar spikes and control appetite. Options include:
A boiled egg and vegetable sticks
Greek yoghurt with flaxseeds
A handful of almonds or walnuts
Practice portion mindfulness: When high-carb or sugary foods are offered:
Split desserts or heavy dishes with a companion
Use a smaller plate to manage portions
Take a few mindful bites and savour them slowly
Choose wisely when dining out:
Opt for grilled or baked proteins like chicken, fish, tofu, or legumes
Prioritise non-starchy vegetables such as spinach, broccoli, or salad
Request sauces and dressings on the side to reduce added sugars or fats
Swap chips or bread for extra vegetables
Mindfully include treats:
Plan for occasional indulgences rather than restricting all sweets
Choose lower glycaemic options like dark chocolate or fruit-based desserts
Avoid labeling foods as ‘bad’ or ‘off-limits’ to reduce guilt and food anxiety
Stay hydrated and limit alcohol:
Drink water before and during meals
If consuming alcohol, choose lower-sugar options and always eat alongside to stabilise glucose
Prepare for success:
Use apps like Glucose Buddy or MyFitnessPal to track choices in real time
Keep a visible weekly planner to map out meals, prep sessions, and social events
Batch cook at the weekend to avoid reliance on takeaways during busy periods
Overly restrictive dietary rules are not only difficult to maintain but may lead to emotional burnout, non-adherence, and increased risk of binge eating. As highlighted by Evert et al. (2014), flexible meal planning that embraces balance and personal preferences results in more sustainable glycaemic control and psychological wellbeing.
Diabetes management is not about perfection. It is about consistency, planning, and self-compassion, especially when life gets busy.
Encouraging Sustainable Change
Sustainable dietary change is rarely the result of sweeping overhauls. Instead, it is grounded in small, consistent adjustments that can be maintained over time. For individuals living with diabetes, this approach offers both physiological benefits and psychological reassurance.
Strategies to Get Started
Begin by altering one meal per day: Focus on improving breakfast or lunch rather than revamping your entire diet at once
Replace one ultra-processed snack with a whole food option: Swap crisps or sweets for nuts, fruit, or plain yoghurt
Speak to a healthcare professional: Dietitians and diabetes educators can assist in building a tailored, realistic plan
Consider regular glucose monitoring: This helps identify how specific foods affect your blood sugar and supports more informed decisions
These incremental steps foster a sense of progress, reduce overwhelm, and promote self-efficacy. As noted in current research, even modest improvements in food quality and glycaemic awareness can lead to meaningful clinical outcomes (Du et al., 2024; Patel et al., 2024).
In the long term, this approach shifts the focus from restriction to empowerment—building a more confident, autonomous relationship with food and health.
Managing diabetes through diet does not require rigid restrictions or fear-based eating. Instead, a balanced, evidence-informed approach, rooted in nutrient quality, portion control, and practicality, can support blood glucose control while preserving quality of life.
Diabetes Week 2025 is a chance to shift the narrative: from what cannot be eaten, to what can be enjoyed safely and sustainably.
Book a Diabetes Test Today. Early detection is crucial. If you are unsure of your risk status, consider booking a diabetes screening with Health Klinix.
References
Du, S., Sullivan, V. K., Fang, M., Appel, L. J., Selvin, E., & Rebholz, C. M. (2024). Ultra-processed food consumption and risk of diabetes: results from a population-based prospective cohort. Diabetologia, 67, 2225–2235.
Yilmaz, C., & Karras, S. N. (2024). Current evidence on nutrition therapy in diabetes mellitus. Hormone and Metabolic Research, 56(3), 173–184.
https://www.thieme-connect.com/products/ejournals/html/10.1055/a-2166-6772
Nuttall, F. Q., & Gannon, M. C. (2013). Dietary treatment of diabetes. In Endotext (Feingold et al., Eds.). MDText Inc.
Braesco, V., Souchon, I., Sauvant, P., Hauroigne, L., & Maillot, M. (2024). A review of ultra-processed food consumption and health outcomes: mechanisms and public health perspectives. Nutrients, 16(13), 2047.
Evert, A. B., Boucher, J. L., Cypress, M., et al. (2014). Nutrition therapy recommendations for the management of adults with diabetes. Diabetes Care, 37(Suppl 1), S120–S143. https://doi.org/10.2337/dc14-S120
Written by:
James Hadland, MPhil candidate, University of Cambridge
Approved by:
Dr Ravi Gowda, Consultant Physician, MBBS, MRCP(UK), DTM&H, MRCGP, DCH, DRCOG, DFFP
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