What you eat is one of the strongest levers anyone with diabetes has for blood glucose control, weight, and long-term cardiovascular health. There is no single “diabetes diet” — NICE, Diabetes UK, and the American Diabetes Association all explicitly support multiple eating patterns.
The best diet is the one you can sustain. Whichever pattern you choose, a few principles are universal: more vegetables, more fibre, less ultra-processed food, less sugar-sweetened drink.
Patterns with the strongest evidence
- Mediterranean — vegetables, olive oil, fish, nuts, whole grains
- Lower-carbohydrate — particularly effective for type 2 diabetes and remission
- Plant-based — improves insulin sensitivity, weight, and lipids
- Ketogenic — strong short-term glycaemic control (medical supervision needed)
- DASH — designed for blood pressure, also helpful for cardiovascular risk
Recipes & food articles
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