CHAPTER 5 — DIET AND NUTRITION FOUNDATIONS Food is one of the most powerful tools for improving Type 2 Diabetes. The goal is not extreme restriction, but steady control of blood sugar, protection of organs, and support for long term energy. This chapter explains the main principles in simple language so daily choices become easier. THE MAIN GOALS OF NUTRITION IN TYPE 2 DIABETES
- Flatten large blood sugar spikes after meals
- Reduce overall insulin demand
- Lower liver and abdominal fat over time
- Provide all needed vitamins, minerals, and protein
- Support stable energy and mood
- Create a way of eating that is realistic for the long term
GLUCOSE, CARBOHYDRATES, AND THE PLATE Carbohydrates are the main source of glucose. They are not all equal. For practical use it helps to think of three broad groups: 1. Fast carbs These raise blood sugar quickly. Examples:
- Sugar, sweets, candy, chocolate bars
- White bread, white rolls, bagels
- Cakes, biscuits, pastries, croissants
- Sugary drinks, juices, sweetened coffee
Fast carbs are best kept for rare occasions if at all. 2. Medium carbs These raise blood sugar moderately, depending on portion size and what they are eaten with. Examples:
- Brown bread
- Oats
- Rice
- Pasta
- Potatoes
Portion size and what they are combined with make a big difference. 3. Slow carbs or supportive carbs These contain more fibre and nutrients and have less impact on blood sugar per gram. Examples:
- Non starchy vegetables such as broccoli, spinach, peppers, tomatoes, cucumber, salad leaves
- Legumes such as lentils, chickpeas, beans
- Some whole fruits in moderate amounts, such as berries and apples
A HELPFUL PLATE MODEL A simple and effective plate model for most main meals is:
- Half of the plate: non starchy vegetables
- One quarter: protein
- One quarter or less: smart carbohydrates or healthy fats, depending on the day
Examples of protein:
- Fish, chicken, turkey
- Eggs
- Tofu or tempeh
- Greek style yoghurt or cottage cheese if tolerated
- Lentils, beans, and chickpeas
Adding protein and vegetables slows digestion of carbohydrates and naturally flattens glucose spikes. THE ROLE OF FIBRE Fibre slows the movement of food through the gut and delays absorption of glucose. Higher fibre intake is linked with better glucose control and heart health. Good fibre sources:
- Vegetables of many colours
- Legumes and lentils
- Chia seeds and flaxseeds
- Nuts and seeds in modest portions
- Whole fruits rather than juice
A practical aim for many adults is to move gradually toward 25 to 35 grams of fibre per day, increasing slowly to avoid digestive discomfort. HEALTHY FATS Healthy fats do not raise blood sugar directly and can increase satiety after meals. However, they are energy dense and portion control still matters, especially during weight loss. Supportive fat sources include:
- Olive oil and olives
- Avocado
- Nuts such as almonds and walnuts
- Seeds such as pumpkin and sunflower
- Oily fish such as salmon, sardines, mackerel
Highly processed fats, such as those in many fast foods and packaged snacks, may worsen inflammation and insulin resistance and are best minimised. PROTEIN AND SATIETY Protein supports muscle maintenance, hormone production, and immune function. It also helps reduce hunger and snacking by providing a longer lasting sense of fullness. Including a clear source of protein in each meal can:
- Stabilise energy
- Reduce sweet cravings later in the day
- Support weight management and metabolic health
Examples of a balanced breakfast with protein:
- Eggs with vegetables
- Unsweetened yoghurt with nuts and a small portion of berries
- Tofu scramble with peppers and spinach
MEAL TIMING AND SPACING When meals are too frequent, insulin has little chance to fall between them. Many people benefit from:
- Having clear meal times rather than constant grazing
- Allowing at least 4 hours between substantial meals, unless a health professional advises otherwise
- Avoiding large meals just before bedtime
Some people later explore time restricted eating, such as having all food within a 10 to 12 hour daytime window, but any change in timing should be considered alongside medication and individual needs. DRINKS AND LIQUID CALORIES Drinks are often an overlooked source of sugar. Best options:
- Water, still or sparkling
- Herbal teas
- Black coffee or coffee with a small amount of milk, without added sugar if possible
Drinks to limit or avoid:
- Regular soft drinks
- Energy drinks
- Fruit juices, even fresh juices
- Sweetened coffees and teas
- Alcoholic drinks with high sugar mixers
SWEETENERS Artificial and natural sweeteners are widely used as sugar substitutes. Reactions vary between individuals. General guidance:
- Reducing overall sweetness in the diet over time is beneficial for taste and cravings.
- If sweeteners are used, using the smallest effective amount and avoiding highly processed products is reasonable.
- Some people notice digestive symptoms or increased cravings with certain sweeteners and may choose alternatives.
ALCOHOL Alcohol can affect blood sugar in complex ways and may interact with medication. It is also a source of extra calories and can weaken resolve around food choices. If alcohol is used at all:
- Keep within guidelines agreed with a health professional
- Avoid drinking on an empty stomach
- Be aware that sweet wines, liqueurs, and mixed drinks with sugary mixers can raise glucose significantly
PRACTICAL DAILY RULES To simplify decisions, many people with Type 2 Diabetes adopt a small set of daily rules, for example:
- Every main meal must include a clear protein source and vegetables.
- Sugary drinks are removed from daily life.
- Sweets, cakes, and pastries are reserved for rare and planned occasions if used at all.
- At least one meal each day is built mainly from vegetables, legumes, and lean protein.
- Snacks, if needed, are based on protein or fibre rather than sugar.
These are examples only. The exact pattern should be adapted to culture, preferences, and any medical advice. CULTURE, ENJOYMENT, AND FLEXIBILITY Food is also emotional and social. A sustainable plan respects:
- Traditional dishes, adjusted if necessary
- Family meal patterns
- Personal preferences
- Religious or ethical choices
The aim is not a perfect diet that is followed for two weeks and abandoned, but a better pattern that can be maintained and gradually improved. KEY POINTS SUMMARISED
- The main nutritional goals are to flatten glucose spikes, reduce insulin demand, and support organ health.
- Non starchy vegetables, adequate protein, and healthy fats form the core of most meals.
- Fast carbohydrates and sugary drinks are major drivers of high blood sugar and are best minimised.
- Meal timing, fibre intake, and drink choices all influence glucose control.
- The best eating pattern is one that fits real life and can be maintained over months and years.
Later chapters will go deeper into specific food lists, simple meal plans, and examples of day by day menus designed to improve glucose control in a practical way.