What Foods Help Manage Blood Sugar Levels in Type 2 Diabetes?
In short
Fibre-rich foods, protein, vegetables and the right type and amount of carbohydrate all help manage blood sugar in Type 2 Diabetes. No single food lowers blood sugar on its own: your overall eating pattern matters most.
If you have Type 2 Diabetes, you may wonder which foods can help you manage your blood sugar levels.
With so much conflicting advice online, it can be difficult to know whether you should avoid carbohydrates, eat more protein or follow a particular diet.
The good news is that managing blood glucose does not necessarily require expensive specialist foods or a completely different diet. Understanding the role of different foods can help you make informed choices.
Are there foods that lower blood sugar?
Not directly. No single food guarantees good blood glucose control or lowers your blood sugar on its own.
What food can do is affect how much your blood sugar rises after a meal. The NHS recommends fruit, vegetables, wholegrain foods such as wholemeal bread and oats, and pulses for people with Type 2 Diabetes (NHS (opens in a new tab)).
Which foods help manage blood sugar?
Why do fibre-rich foods help?
Fibre-rich foods, such as wholegrains, turn into glucose more slowly and help you feel full for longer.
Fibre is an important part of a balanced diet and can support digestive health, fullness and overall wellbeing. Sources include:
- vegetables
- beans, lentils and chickpeas
- oats
- wholegrain bread and wholegrain cereals
UK guidelines recommend 30g of fibre a day for adults (SACN (opens in a new tab)), but only 4% of adults reach it, and just 1% of women aged 65 and over (Food Foundation, from the National Diet and Nutrition Survey (opens in a new tab)).
Where possible, gradually include more fibre-rich foods in your meals and drink enough fluid. If you have a medical condition requiring a specific diet, seek individual advice.
Why include protein in your meals?
Including a suitable source of protein in a meal can help make it satisfying. Foods such as eggs, fish, chicken, tofu, yogurt and pulses provide protein.
Pairing protein with vegetables and carbohydrate-containing foods can also contribute to a balanced eating pattern. Your ideal choices will depend on your preferences, nutritional requirements and any other health conditions.
For the start of the day, see my protein-packed breakfast ideas.
Do you need to cut out carbohydrates?
No. Carbohydrates are not all the same, and you do not necessarily need to cut them out, even though carbohydrate-containing foods have an important influence on blood glucose levels.
Carbohydrate-containing foods include bread, rice, pasta, potatoes, fruit, milk and pulses. What matters is:
- the amount you eat
- the type of food
- how it is prepared
- what you eat alongside it
Choosing higher-fibre options, such as wholegrain bread or oats, can be a useful starting point. As I said in my dietary advice for Diabetes: carbohydrates are not the devil!
If you take Insulin or certain Diabetes medicines, changes to carbohydrate intake may affect your treatment needs. Seek professional advice before making substantial changes.
Why eat vegetables regularly?
Vegetables provide fibre, vitamins and minerals, so including a variety of vegetables in meals is a practical way to improve the overall nutritional quality of your diet.
Fresh, frozen and tinned vegetables can all be useful options. Where possible, choose tinned varieties without added salt or sugar.
Does your overall eating pattern matter more than single foods?
Yes. Your overall diet, activity levels, medication, sleep and other health factors all play a role in blood glucose control.
Rather than focusing on individual foods as either good or bad, consider how your meals fit together and what is realistic for you.
Your HbA1c, which reflects the past 2 to 3 months, shows the effect of your overall eating pattern far better than any single meal. If your cholesterol is high too, many of the same foods help there as well: see my diet advice for high cholesterol.
How can a Dietitian help you manage your blood sugar?
A registered Dietitian can help you review your eating habits, understand your nutritional needs and identify practical changes that fit your lifestyle and goals. Knowing which foods can be helpful is one thing; understanding the right approach for your individual circumstances can be another.
Would you like personalised support with Type 2 Diabetes and blood glucose management? See how I help with pre-Diabetes and Type 2 Diabetes, read why a personalised diet plan matters, or book a free discovery call.
