If you have diabetes, you’ve probably noticed that some meals send your blood sugar climbing while others keep things steady. The difference often comes down to one thing: carbohydrates. Your body breaks down carbs into glucose quickly, so they affect your blood sugar faster than protein or fat.
You don’t have to cut out carbs completely. Instead, try to include more foods that digest slowly and don’t cause your blood sugar to rise quickly. This simple change can help you feel better all day.
About 4.9 million people in the UK have diabetes, according to Diabetes UK. Many discover that changing what they eat helps them manage their blood sugar better than they thought possible. You don’t need to be perfect—just find a routine that suits your body.
Key InsightIf you have diabetes, what you eat has a direct impact on your blood sugar. Carbohydrates are broken down into glucose more quickly than other nutrients, which can lead to sudden spikes in blood sugar. Focusing your meals on five main food groups—non-starchy vegetables, quality proteins, healthy fats, low-carb fruits, and alternative grains—can help keep your blood sugar more stable. This method doesn’t eliminate any food groups but instead encourages you to choose foods that digest more slowly, reduce spikes, and support your long-term health. Making small, steady changes to your diet can boost your energy, help with weight control, and improve your well-being in just a few weeks. |
Why Carbs Affect Blood Sugar So Quickly
When you eat carbs, your body turns them into sugar and sends it into your blood. Eating a lot of carbs at once can cause your blood sugar to jump quickly. If this happens often, it can put extra strain on your pancreas and make your cells less sensitive to insulin.
Eating fewer carbs at each meal makes it easier for your body. Many people say they feel more balanced, especially after meals that once made them feel tired or shaky.
If you have extra weight, especially around your waist, eating fewer carbs can help your body use insulin better. Even losing 5-10% of your body weight often leads to clear improvements in blood sugar control.
Five Food Groups That Support Steady Blood Sugar
You don’t need a complicated plan. If you base your meals on these five groups, you can manage diabetes without feeling limited.
1. Non-Starchy Vegetables
Leafy greens, broccoli, cauliflower, peppers, courgettes, and Brussels sprouts are all good choices. They are low in carbs and high in fibre, so they help you feel full without raising your blood sugar.
Aim to fill half your plate with vegetables at lunch and dinner. You can roast, stir-fry, or add them to soups and salads. If you’re not used to eating many vegetables, begin with one or two you enjoy and add more over time.
You can even add vegetables to breakfast. Try a handful of spinach in your scrambled eggs or some sliced tomatoes on the side to start your day with steady energy.
2. Quality Protein Sources
Protein helps slow down digestion, which can prevent quick rises in blood sugar after you eat. It also helps you feel full longer, which may reduce cravings and support weight control.
Good options include chicken, turkey, fish, eggs, tofu, Greek yoghurt, and legumes like lentils and chickpeas. If you eat meat, fatty fish like salmon and mackerel offer the added benefit of omega-3 fats, which support heart health.
A helpful tip is to pick your protein first when planning a meal, then add other foods around it. This often leads to more balanced portions on your plate.
3. Healthy Fats
Fat doesn’t raise your blood sugar. It actually slows how quickly your body absorbs carbs, which can help keep your glucose levels steady. Healthy fats also support your heart, which is important since people with diabetes have a higher risk of heart disease.
Good options include olive oil, avocados, nuts, seeds, and oily fish. Try adding a little olive oil to your vegetables, snacking on a handful of almonds, or having half an avocado with lunch to make your meals more filling.
Be careful not to eat too much, though. Fat is high in calories, so watch your portion sizes if you want to manage your weight.
4. Low-Carb Fruits
Most fruits have natural sugars, but some affect blood sugar less than others. Berries like strawberries, blueberries, raspberries, and blackberries are lower in carbs and high in antioxidants. Lemons and limes add flavor without much sugar.
You can eat these fruits as snacks, mix them into yogurt, or blend them into smoothies. If you want something sweet after a meal, a small handful of berries can satisfy your craving without raising your blood sugar.
Fruits with more carbs, such as bananas, grapes, and mangoes, can still be part of your diet if you eat them in small amounts. Try to watch your portion sizes and eat them with protein or fat to slow down how quickly your body absorbs the sugar.
5. Low-Carb Grains and Alternatives
If you miss foods like bread, pasta, or porridge, there are options that have less impact on your blood sugar. Quinoa, bulgur wheat, and small portions of oats are better choices than white rice or white bread.
You can also try using almond flour, coconut flour, or chia seeds. These are great for baking and let you make familiar foods in a way that’s better for your blood sugar. Many people find that this makes cooking more creative and fun.
Cauliflower rice, courgette noodles, and other vegetable swaps are popular because they let you enjoy the texture and feel of grains without all the carbs.
Foods Worth Limiting (Without Feeling Deprived)
You don’t need to cut out whole food groups. However, eating less of certain foods can help you avoid the ups and downs in blood sugar that can make you feel tired and frustrated.
- Refined carbs, such as white bread, pastries, white pasta, and white rice, break down quickly and cause rapid spikes in blood sugar. Try swapping these for whole-grain options, or, even better, for vegetables or protein sources. This can make a real difference.
- Added sugars in fizzy drinks, fruit juices, sweets, and desserts can cause blood sugar spikes and energy crashes. They also make it harder to manage your weight. If you usually add sugar to your tea or coffee, try reducing it gradually.
- Fruits high in carbs, such as bananas, pineapple, and dried fruits, are best eaten in moderation. You don’t have to avoid them, but smaller portions help keep your blood sugar steady.
The aim is not to be perfect, but to keep things steady. Small, careful portions of these foods can be part of a balanced routine without setting you back.
Beyond Blood Sugar: Other Benefits You Might Notice
Most people begin eating this way to control their blood sugar, but after a few weeks, they often notice other positive changes as well.
People often lose weight naturally when they eat fewer refined carbs and more protein and vegetables. Many find this approach easier to stick with and don’t feel too limited.
You may also see improvements in your health markers. Your cholesterol levels might improve, inflammation may decrease, and your blood pressure may drop. These changes help lower your risk of heart disease, which is especially important if you have diabetes.
Many people report having more steady energy throughout the day. Without the big highs and lows from high-carb meals, your energy can feel more stable and dependable.
If you use medication to lower your blood sugar, especially insulin or sulfonylureas, check with your doctor before making major changes to your diet. Eating fewer carbs can lower your blood sugar significantly, so your medication may need to be adjusted to prevent hypoglycemia.
Getting Started Without Overwhelming Yourself
You don’t need to change everything right away. Begin with one or two small changes and add more as you go.
Try to include non-starchy vegetables in every meal, even breakfast. Adding a handful of spinach to your eggs or some sliced peppers on the side can really help.
Pick your protein first when planning your meals. This easy step helps balance your plate and leaves less room for high-carb foods.
Use healthy fats like olive oil when cooking, or add some nuts to your snacks. This makes your meals more filling and helps slow down digestion.
Swap a high-carb food for a lower-carb option. For example, use cauliflower rice instead of white rice, or try courgette noodles instead of pasta.
Keep low-carb fruits such as berries nearby for when you want something sweet. They can satisfy your cravings without raising your blood sugar.
Finding What Works for You
Everyone’s body reacts differently to food. What helps one person may not work for someone else, so it’s important to try different things and find what suits you best.
Some people feel good with a bit more carbs from whole grains, while others do better with less. Your activity, medication, and overall health all affect what’s best for you.
The main thing is to notice how different foods affect your blood sugar and energy. Over time, you’ll spot patterns that help you make better choices.
When you base your meals on non-starchy vegetables, quality proteins, healthy fats, low-carb fruits, and alternative grains, you support your blood sugar in a natural way. These small, steady changes add up and can help you feel more balanced, energetic, and in control of your health.
