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Diabetes type 2: Best diet to help lower blood sugars – what to include?

Type 2 diabetes can be a 'devastating diagnosis' says expert

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Diabetes type 2 can cause symptoms such as frequent urination, increased hunger, slow healing wounds and fatigue. If the condition is not managed properly serious consequences may occur. Fortunately, by following a delicious and nutritious diet you can help lower your blood sugars and even possibly put your diabetes into remission.

Dr Sarah Brewer said: “The Mediterranean diet is associated with a lower risk of developing Type 2 diabetes.

“Researchers have tested whether or not this way of living was of benefit for people who already had diabetes but had not yet needed glucose-lowering medication.

“A total of 215 overweight people with newly diagnosed type 2 diabetes were advised to follow either a low-fat, calorie-restricted diet, or a relatively low-carbohydrate, Mediterranean-style diet (less than 50 percent calories from carbohydrate).

“After four years, 70 percent of those in the low-fat group had needed to start glucose-lowering medication, compared with only 44 percent of those following a Mediterranean style diet.”

A Mediterranean diet is generally comprised of oily fish, poultry, fresh fruit and vegetables, legumes, fresh bread, pasta, and olive oil.

Most people should be able to add a moderate amount of fruit to the diet plan.

Lower carb fruits, including berries, are best for patients that are liable to blood sugar spikes.

Combining your Mediterranean diet with regular exercise has been linked to a much lower risk of developing type 2 diabetes.

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Foods to include:

Healthy carbohydrates



Whole grains

Legumes, such as beans and peas

Low-fat dairy products, such as milk and cheese

Avoid less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium.

Fibre-rich foods




Legumes, such as beans and peas

Whole grains

Heart-healthy fish

Eat heart-healthy fish at least twice a week. Fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids, which may prevent heart disease.

‘Good’ fats



Canola, olive and peanut oils
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