Eating well for type 2 diabetes

You can eat everything if you have type 2 diabetes. You will benefit from limiting how much of certain foods you eat.

Eat regular meals

Try to eat breakfast, lunch and dinner every day.

Avoid skipping meals as it might cause you to snack more often or eat bigger meals later in the evening.

Eat nutritious foods

Eat a wide range of foods, such as:

• vegetables, salad and fruit
• milk, yogurt and cheese
• fish - especially oily fish like salmon, sardines, herrings, mackerel, trout, pilchards and kippers
• lean meat, chicken and turkey
• eggs
• pulses, such as peas, beans, kidney beans, butter beans and chickpeas
• small portions of nuts and seeds
• healthy fats and oils - for example, rapeseed, olive or sunflower oils, and spreads made from these
• wholegrain breads, cereals and pasta - they provide more fibre than white bread or pasta

Limit processed foods that are high in fat, sugar and salt

Some processed foods can be:

• low in nutrients
• high in fat, sugar and salt

Avoid processed foods that are high in fat, sugar or salt such as:

• sausages
• black and white pudding
• ham
• tarts
• pies
• takeaways
• crisps
• chocolate
• fudge
• pastries
• packet soups

Choose fresh foods, frozen foods and healthier options of processed foods.

Learn about carbohydrates

Carbohydrate foods directly affect your blood glucose. The body breaks these down in the stomach and turns them into glucose in your bloodstream. Your body uses this glucose for energy.

You may need to reduce the amount of carbohydrates you are eating to help lower your blood glucose.

It is important for people with type 2 diabetes to think about:

• which of your foods and drinks contain carbohydrates
• how much carbohydrates you eat and drink - your portion size at meals and snacks
• if you would benefit from reducing the amount of carbohydrate you eat and drink

You can learn about carbohydrates on a diabetes support course.

Carbohydrate foods include starchy carbohydrates, sugary carbohydrates, and naturally occurring sugars.

Starchy carbohydrates include:

• porridge and breakfast cereals
• all breads - wholegrain, wholemeal, brown, white, soda, pitta, wraps, bread rolls and garlic bread
• scones and crackers
• potatoes and all potato products such as chips, wedges and crisps
• all types of rice, pasta, noodles and couscous
• foods made with flour such as pizzas, quiches and pies

Naturally occurring sugars include:

• fruit
• pulse vegetables (peas, beans, lentils)
• fruit juice
• milk
• yogurt

Sugary carbohydrates include:

• high sugar foods, such as sugar, jams, honey, marmalade, syrups, full-sugar fizzy drinks and dilutable drinks
• many desserts, such as jelly, ice cream, tarts, pies and buns
• cakes, biscuits, sweets and chocolate

Sugary carbohydrates should be limited to once or twice a week.

Alcohol

If you have diabetes, you should limit how much alcohol you drink.

Learn more about alcohol and type 2 diabetes

Sugar-free alternatives

To help reduce the amount of carbohydrate you take in, consider sugar-free alternatives to high-sugar foods.

Choose sugar-free alternatives to full-sugar fizzy drinks. For example, water or products labelled as diet, 0% or zero. The amount of carbohydrate stated on the food label should be almost zero.

Artificial sweeteners are alternatives to sugar. They provide no energy and do not affect blood glucose levels. Some people find them useful to help reduce their sugar intake, but they are not necessary for a healthy diet.

Diabetic foods are not necessary

Most foods labelled as ‘diabetic’ or ‘suitable for diabetes’ have no health benefit. These may still be high in fat, carbohydrate or salt. Special foods are not needed for people with diabetes.

Get help with changing your diet

You can get help with changing your diet by attending a support course for type 2 diabetes.

If you need to change your diet, it might be easier to make small changes every week.

Eating healthily most of the time means you are taking good care of yourself. Asking for support from your family and friends can help make it easier.

Think about the reasons why you eat - it may not always be because you're hungry.

You could be:

• thirsty
• tired
• bored
• celebrating
• eating because food is available
• upset
• eating to cope with other challenges

Dietitians

Ask your doctor to refer you to a dietitian for support if you are finding it hard to change your diet. Together you can work on a plan that suits you.

Find this information in other languages

We have leaflets on healthy eating for people with type 2 diabetes. It is available in 13 languages.