Healthy Eating for Type 2 Diabetes

Build a balanced meal

Aim to include a combination of:

• Vegetables
• A source of protein
• A moderate portion of carbohydrates
• Healthy fats where appropriate

Examples of protein include beans, peas, lentils, eggs, fish, chicken and other lean sources.

Choose carbohydrates carefully

Carbohydrates have the greatest direct effect on blood glucose.

Prefer less processed, fibre-rich options such as:

• Whole grains
• Oats
• Brown rice
• Whole-grain bread
• Beans and other legumes

Pay attention to portion sizes rather than completely avoiding carbohydrates.

Eat more vegetables

Include vegetables regularly in your meals.

Choose a variety of vegetables such as:

• Sukuma wiki
• Spinach
• Cabbage
• Broccoli
• Carrots
• Tomatoes
• Green beans
• Other locally available vegetables

Choose fruit wisely

Fruit can be part of a healthy diet.

Prefer whole fruit rather than fruit juice because whole fruit provides fibre and is generally more filling.

Keep portions appropriate and avoid adding sugar.

Limit added sugar

Reduce foods and drinks with large amounts of added sugar, including:

• Sugary soft drinks
• Sweetened juices
• Sweets
• Cakes
• Biscuits
• Other highly sugary snacks

Water is a good everyday drink.

Watch your portions

Even healthy foods can contribute to high blood glucose when eaten in excessive amounts.

Pay attention to the amount of food on your plate and avoid routinely eating large portions.

Make changes you can maintain

You do not need to completely change your diet overnight.

Start with practical changes that you can maintain consistently.

For example, replace sugary drinks with water, increase vegetables and reduce oversized portions of refined carbohydrates.

If you are taking diabetes medication, do not make major dietary changes or skip meals without considering how this may affect your treatment.