These top tips are based on Diabetes UK guidance.
1. Choose healthier carbohydrates with high fibre
Examples include:
- whole grains like brown rice, buckwheat and whole oats
- fruit
- vegetables
- pulses such as chickpeas, beans and lentils
- dairy like unsweetened yoghurt and milk.
At the same time, it’s also important to cut down on carbohydrate foods that are low in fibre. Examples include white bread, white rice and processed cereals.
Check food labels when you’re looking for foods high in fibre if you’re unsure.
2. Eat less salt
Eating lots of salt can increase your risk of high blood pressure, which in turn increases risk of heart diseases and stroke. When you have diabetes, you’re already more at risk of all of these conditions.
Try to limit yourself to a maximum of 6g (one teaspoonful) of salt a day. Lots of pre-packaged foods already contain salt so remember to check food labels and choose those with less salt.
Cooking from scratch will help you keep an eye on how much salt you’re eating. You can also get creative and swap out salt for different types of herbs and spices to add that extra flavour.
3. Eat less red and processed meat
This includes meats like ham, bacon, sausages, beef and lamb. These all have links with heart problems and cancers.
Try swapping with:
- pulses such as beans and lentils
- eggs
- fish - especially oily fish like salmon and mackerel. These which contain an oil which protects your heart
- poultry like chicken and turkey
- unsalted nuts
4. Eat more fruit and veg
Eating fruit and vegetables will help you get the vitamins, minerals and fibre your body needs every day to help keep you healthy.
Fruits do contain sugar, but it’s natural sugar. This is different to the added sugar (also known as free sugars) that are in things like chocolate, biscuits and cakes.
Products like fruit juices also count as added sugar, so go for whole fruit instead. This can be fresh, frozen, dried or tinned in juice, not in syrup.
5. Choose healthier fats
We all need fat in our diet because it gives us energy.
Healthier fats are in foods like unsalted nuts, seeds, avocados, oily fish, olive oil, rapeseed oil and sunflower oil.
Some saturated fats can increase the amount of cholesterol in your blood, increasing your risk of heart problems. These are mainly found in animal products and prepared food like:
- red and processed meat
- butter
- biscuits, cakes, pies and pastries.
Try to grill, steam or bake foods instead of frying.
6. Cut down on added sugar
Swapping sugary drinks, energy drinks and fruit juices with water, plain milk, or tea and coffee without sugar can be a good start.
Cutting out these added sugars can help you manage your blood glucose levels and help you manage your weight.
You can always try low or zero-calorie sweeteners to help you cut back. But, in the long term, try and reduce the overall sweetness in your diet.
7. Be smart with snacks
If you want a snack, choose yoghurts, unsalted nuts, seeds, fruits and vegetables instead of crisps, chips, biscuits and chocolates.
8. Drink alcohol sensibly
Alcohol is high in calories, so if you do drink and you’re trying to lose weight, think about cutting back. Try to keep to a maximum of 14 units a week. But spread it out to avoid binge drinking, and go several days a week without alcohol.