Diabetes Diet: Focusing on What You Can Eat

Managing diabetes means managing blood glucose (sugar) levels—this involves balancing what you eat, how active you are, and any medications you may take. With the right routine, you can enjoy your favourite foods while still supporting your health and energy levels.

People living with diabetes—whether type 1, type 2, or other forms—can benefit from consistent, balanced meals. Many also need to time their meals around insulin or other medications. But everyone managing diabetes can improve blood glucose control through smart food choices.

UNDERSTANDING CARBOHYDRATES

Carbohydrates have the biggest impact on blood glucose levels, so learning how to manage them is key. Carbs are found in foods like:

• Breads and cereals
• Pasta and rice
• Fruits and dairy
• Starchy veggies (e.g., potato, sweet corn, peas)
• Sugary foods and drinks
• Protein and fat don’t raise blood glucose as much, but they still affect your overall diet and energy needs.

If you take insulin or other glucose-lowering medications, your body may require a steady carb intake throughout the day. Here are two common ways people manage carbs:

• Carbohydrate Counting

Working with an Accredited Practising Dietitian (APD) can help you understand how many carbs your body needs. Carb counting helps you match your food intake to your medication, blood glucose levels, and daily activity. On average, people with diabetes may get around 45% of their energy from carbs—but individual needs vary. Remember to check your serving size and fibre intake—extra-large portions or low-fibre foods can spike your glucose levels more quickly.

• Exchange Planning

This method groups foods into categories—carbs, proteins, and fats. One exchange equals about 15g of carbohydrate. It’s a flexible way to plan meals and snacks while maintaining consistent glucose levels. A dietitian can help you personalise this approach to suit your lifestyle.

WHAT SHOULD YOU EAT?

There’s no single “diabetes diet,” but a balanced, consistent eating routine that works for you is best. A mix of vegetables, whole grains, lean protein, healthy fats, and low-GI carbohydrates can help support blood glucose control, energy, and overall well being.

5-Day Meal Inspiration for People Managing Diabetes

These meals are designed to provide balanced nutrition while helping you keep an eye on blood glucose levels. Speak to your healthcare provider or APD to tailor these examples to your needs.

Day 1

• Breakfast: Scrambled eggs with spinach, wholegrain toast, and berries
• Lunch: Grilled chicken salad with quinoa or brown rice
• Dinner: Baked salmon, steamed veggies, and sweet potato
• Snack: Greek yoghurt with almonds

Day 2

• Breakfast: Porridge with banana and cinnamon
• Lunch: Turkey & avocado wrap with salad
• Dinner: Veggie stir-fry with tofu and brown rice
• Snack: Veggie sticks with hummus

Day 3

• Breakfast: Greek yoghurt parfait with berries and low-sugar granola
• Lunch: Chicken breast with roasted veggies and green beans
• Dinner: Baked cod, pasta or quinoa, and steamed asparagus
• Snack: Apple with peanut butter

Day 4

• Breakfast: Whole Grain waffles with peaches and yoghurt
• Lunch: Lentil and veggie soup with a side salad
• Dinner: Grilled prawns and zucchini noodles with pesto
• Snack: Small handful of nuts and dried fruit

Day 5

• Breakfast: Spinach and banana smoothie with almond milk
• Lunch: Chickpea and quinoa salad with tahini dressing
• Dinner: Lean beef or plant-based burger with sweet potato wedges
• Snack: Pear slices with cinnamon

THE BENEFITS OF A DIABETES-FRIENDLY DIET

Eating balanced meals at regular intervals supports stable blood glucose levels and can reduce the risk of complications. When combined with regular physical activity, a well-planned diet helps with:

• Improved energy
• Better weight management
• Fewer highs and lows in blood sugar
• Reduced risk of long-term complications
• A Note on High-Fat or High-Protein Meals

Meals like pizza or creamy pasta dishes digest more slowly, which may lead to a delayed rise in blood glucose. If you use insulin, you might need to adjust your dose or timing—check with your diabetes educator or GP for guidance.

So… What’s the “Best” Diet for Diabetes?

There’s no one-size-fits-all plan. Some people find success with Mediterranean-style eating, others prefer low-GI approaches. The best diet is one that suits your body, lifestyle, and food preferences—and that helps you feel your best.

Speak to your GP or an APD for tailored advice and support. Diabetes Australia and the NDSS (National Diabetes Services Scheme) also provide great resources to get started.

Interested in how food impacts diabetes management? Check out these popular articles on our blog:

• Managing High and Low Blood Sugar
• Mindful Eating and Food Choices: Powerful Effects on Physical, Emotional Health & Blood Glucose Management
• The Mysterious Pizza Bolus—Solved!

Explore our blog for more tips and resources on diabetes and exercise.