If you’ve been told you’re at risk of diabetes, or just want to avoid it, nutrition is one of the most powerful tools you have.
You don’t need a complicated diet or to erase carbs. You just need to know what works for your blood sugar.
Whole food carbs like sweet potatoes, brown rice, brown pasta, wholegrain bread, oats and generally all whole grains helps slow down the release of sugar into your blood. They keep you fuller for longer and support stable energy.
Avoid refined carbs like white bread, cakes, or sugary drinks.
These spike your glucose and make it harder for your body to recover.
Protein helps balance your blood sugar by slowing down digestion. Aim to include lean meats, fish, eggs, or Greek yoghurt with each meal. If you're in a rush, a protein smoothies or hard-boiled eggs can work too.
Fats like olive oil, avocado, nuts, and seeds help you feel full and reduce cravings. They also support insulin sensitivity, strategically for preventing diabetes. Just stick to moderate amounts and keep them natural.
Skipping meals is always counterproductive. When you later eat, you’re likely to overdo it, which can raise your glucose levels fast while not delivering ideal nutrients by timing. Try eating small, regular meals with protein, fibre, and healthy fats to stay steady throughout the day.
Eating lots of carbs late at night can increase your blood sugar the next morning. Try to eat more carbs earlier in the day when your body handles them better, and go lighter on carbs in the evening.
