Experts Share Diabetes Diet Tips for Better Blood Sugar Control Through Balanced Eating

Millions of people are currently diagnosed with diabetes, while many others may be unknowingly living with type 2 diabetes, the most common form of the condition. Diabetes exists in two main types: type 1 and type 2. Type 2 diabetes occurs when the body either doesn’t produce enough insulin or doesn’t use it properly.

This leads to elevated blood glucose levels. Fortunately, experts agree that lifestyle adjustments, particularly changes to diet, can play a key role in managing the disease and improving overall health. A well-balanced diet that includes healthy sources of protein is crucial.

Experts recommend including foods like beans, pulses, nuts, eggs, fish, and lean meats in your diet. However, they caution against eating too much red and processed meat due to its links to heart disease and cancer. “Daily intake of some protein foods helps maintain muscle health,” Surrey Live reports, citing advice from diabetes specialists.

The organization also stresses the importance of eating oily fish once or twice a week. Fish such as mackerel, salmon, and sardines are rich in omega-3 fatty acids, which are known to support heart health. These beneficial fats help improve circulation, lower blood pressure, prevent blood clots, and stabilize heart rhythm.

According to the British Heart Foundation, trout and anchovies are also excellent sources of omega-3. They recommend choosing fresh, frozen, or tinned fish, but advise avoiding smoked or salted varieties and those tinned in brine due to high salt content.

Victoria Taylor, a registered dietitian with the BHF, offered meal suggestions to help people include oily fish in their diets. Ideas include sardines on toast with sliced tomato, tinned salmon in a salad, baked salmon with potatoes and peas, or grilled mackerel served with pasta.

Alongside protein and fish, fruits and vegetables are essential. Experts highlight their benefits, noting that they are naturally low in calories and rich in fiber, vitamins, and minerals. These foods support heart health, lower blood pressure, reduce the risk of stroke, and help keep the digestive system functioning properly.

Fresh, frozen, tinned, and dried fruits and vegetables are all suitable choices, but fruit juices and smoothies should be limited due to lower fibre content and higher sugar concentration. Health officials recommend eating at least five handful-sized portions of fruits and vegetables daily.

The NHS encourages those struggling to make dietary changes to take gradual steps. “A small change each week can make the process easier,” they advise. Individuals are urged to speak with a GP or diabetes nurse for further support if needed.

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