Food, activity and weight

There is no one “diabetes diet”

The NHS and Diabetes UK are clear that there is no single “diabetes diet” you have to follow. The general advice is the same healthy eating that suits almost everyone – just a little more attention to a few things that affect your blood sugar.

• Eat a balanced diet. Plenty of vegetables, and foods high in fibre.
• Cut down on free sugar. The sugar added to food and drink, and in things like fizzy drinks and sweets.
• Watch your portion sizes. How much you eat matters as well as what you eat.

Carbohydrate has the biggest effect on your blood sugar, so the type and the amount of carbs you eat makes the most difference. Some people with type 1 learn carb counting so they can match their insulin to the carbohydrate in a meal. A dietitian can help you work out what suits you – there is no need to cut out whole food groups on your own.

Being active

Moving more helps your body use insulin and can bring your blood sugar down. The NHS advises adults to aim for:

• At least 150 minutes of moderate activity a week. Anything that gets you a little warm and breathing harder, such as a brisk walk, counts.
• Muscle-strengthening on 2 days a week. Activities that work your main muscle groups.

You do not have to do it all at once – short bursts across the week add up, and anything is better than nothing. Build up gently if you are starting out.

Weight

If you are living with overweight, losing some weight can improve your blood sugar – and even a modest amount helps. For some people with type 2 diabetes, weight loss can lead to remission, where blood sugar is back in the normal range without needing diabetes medicine.

This is not about reaching a “perfect” weight. The aim is steady, realistic change you can keep up. Your GP, nurse or a dietitian can help you set a goal that is right for you.

Alcohol

If you drink, stay within the UK guideline of no more than 14 units a week, spread across several days rather than saved up. For people on insulin or a hypo-causing medicine, alcohol can cause a delayed hypo – hours later or overnight – so it is safer to have a drink with food and to check your levels.

Smoking

Stopping smoking lowers your risk of the serious complications linked to diabetes. It is one of the best things you can do for your health, and the NHS offers free stop-smoking support if you would like help.

Sleep, stress and illness

Your blood sugar is affected by more than food and activity. Poor sleep and stress can push it around, and being unwell often sends it up – even a cold or an infection. It can help to check a little more often when you are not well, and to be kind to yourself on harder days.

Before you make big changes

Always get personal advice from your GP, nurse or a dietitian before making big changes, especially anything that affects your medicine doses. Changing how much you eat or how active you are can change how much insulin or medicine you need, and your team can help you adjust safely.

See what works for you

The best way to know whether a change is helping is to watch your own readings. When you log your blood sugar in the app, you can see how a new routine, a walk after dinner or a different meal affects your numbers over the following days – and bring that to your next appointment.