Nutrition and Diabetes

As stated, healthy eating is one of the most powerful tools for managing diabetes day-to-day and preventing complications in the long term, that said there is a wealth of contradictory information online and in general conversation about what you ‘should ‘or should not’ eat when it comes to diabetes

The good news is that there’s no special “diabetic diet” you have to follow, try to avoid thinking about foods as ‘good’ or ‘bad’ and consider your nutritional intake overall.

This section of the website aims to help you understand how to eat healthier meals, with clear examples and actionable tips. Whether you are newly diagnosed or just looking to fine-tune your diet, these steps are based on evidence-based recommendations to improve your health.

Information on healthy food choices covered in this section is aimed at people living with diabetes without other complications/dietary issues, for example coeliac disease. If you have another condition or are living with CKD (chronic kidney disease) it is important to follow appropriate advice individual to your requirements. We recommend that you consult a dietitian for one-to-one advice.

Ask your GP about access to a community based dietitian if you are diagnosed with type 2 diabetes or your hospital team if you are living with Type 1 diabetes

Check the INDI(Irish Nutrition and Dietetic Institute ) about access to a CORU registered dietitian at:

A balanced diet is just a healthy diet for anyone – one that includes a variety of foods and focuses on whole, unprocessed options. There’s no single “perfect” meal plan and should be one that suits you and your cultural preferences and that you will be able to keep in 12 months’ time;  in general, you should aim to include: 

• High-fibre starchy foods at most meals: These include wholegrain or wholemeal breads, high-fibre breakfast cereals (like porridge oats or bran flakes), brown rice, wholewheat pasta, potatoes (with skin), and pulses (beans, lentils, chickpeas). These provide energy but tend to release it more slowly due to their fibre content, but remember portion size is really impostarnat here for understanding the effect on keeping glucose levels in range.
• Plenty of vegetables and some fruit: Aim for 5-7 portions over the day. Vegetables (like leafy greens, broccoli, carrots, peppers, etc.) are packed with nutrients and fibre while being low in calories and sugar. Aim to fill half your plate with vegetables at lunch and dinner if you can. Fruits also provide vitamins and fibre, these contain natural sugars, have them spread over the day (more on this later).
• Lean protein sources: Include protein with your meals to help with feeling fuller and blood glucose control. Good choices are fish, skinless chicken or turkey, lean cuts of meat (in moderate amounts), eggs, and plant-based proteins like beans, lentils, and tofu. Fish is especially beneficial – try to have oily fish (like salmon, mackerel, or sardines) twice a week for heart-healthy omega-3 fats.
• Some dairy or alternatives: Foods like milk, yoghurt, and cheese provide calcium and protein. Choose low-fat or reduced-fat versions where possible (for example, low-fat milk or 0% yoghurt), as they have less saturated fat. If you prefer plant-based alternatives (soy, almond, etc.), go for the unsweetened versions fortified with calcium.
• Healthy fats in small amounts: Not all fats are bad – in fact, unsaturated fats can be good for your health. Use small amounts of olive oil or rapeseed oil for cooking or have a small handful of unsalted nuts or seeds as a snack. Avocado is another source of healthy fats. The key is portion size – fats are high in calories, so moderation is important, especially if you’re watching your weight.
• Very limited sugary or fatty treats: Foods high in added sugar or unhealthy fats (cakes, biscuits, crisps, sweets, sugary drinks, etc.) should be occasional treats, and not part of your everyday meal plans. You don’t have to cut them out completely if you enjoy them but keep portions small and frequency low. For example, you might decide to have once or twice a week. Your taste buds will adjust over time, especially as you start enjoying healthier foods more. Remember this advice applies not just to people living with diabetes but to the population as a whole.

Eating more fruit and vegetables is one of the best things you can do for your health, diabetes or not. They are rich in vitamins, minerals, and fibre, and are mostly low in calories. Here’s how to make the most of them:

• Aim for 5-7 servings a day of vegetables, salad, and fruit: Irish guidelines encourage at least five servings, with a push towards even more (up to seven). In practice, this could mean having a piece of fruit at breakfast, a salad or veggie soup at lunch, and two different veg with dinner, that would give you five, and you can add more veggies or fruits as snacks. One serving is roughly: one medium fruit (like an apple or orange), 2 smaller fruits (plums, kiwis), a half-cup of cooked veg, a full cup of salad leaves, or a small bowl of homemade vegetable soup. Variety is key, try different colours of fruits and vegetables provide different nutrients, so eat the rainbow throughout the week (green broccoli, orange carrots, red peppers, purple berries, etc.).
• Spread out your fruit intake: Because fruit contains natural sugars, it’s wise not to eat too many pieces at once. Having 2 bananas or half a punnet of grapes in one sitting wouldn’t be great for blood glucose levels. Instead, have one serving of fruit at a time and space them throughout the day (for example, one with breakfast, one as a snack later). If you enjoy fruit, that’s great maybe pair it with protein or have it as dessert after a balanced meal to slow the sugar absorption. And opt for whole fruit over fruit juice or smoothies most of the time. The whole fruit has fibre which doesn’t cause as much of a spike and also helps you feel full. Juice and smoothies (even 100% fruit with no added sugar) remove a lot of that fibre, making it easier to consume more sugar quickly. If you do drink a small fruit juice, have it alongside some food to lessen the impact.
• Load up on veggies every meal: Non-starchy vegetables (like leafy greens, broccoli, cauliflower, peppers, mushrooms, courgettes, green beans, cucumber, tomatoes, etc.) are extremely low in carbs and calories, so they won’t spike blood glucose so you can generally eat them freely. They add bulk to your meals, which can help with weight control. Try adding extra veggies to recipes: toss mushrooms and peppers into an omelette, add carrots and celery into a stew, or pile lettuce, tomato, and cucumber into your sandwiches. If you’re having something like curry or pasta, serve it with a side of steamed veg or salad. Make it a habit to have at least one or two kinds of veg in every lunch and dinner. Even baked beans on wholegrain toast can be balanced with a side of grilled tomatoes or salad.
• The fibre factor: Fiber is a type of carbohydrate that our bodies can’t fully digest, and it’s incredibly beneficial. It helps slow the absorption of glucose, aids digestion and prevents constipation, and contributes to a healthy weight by promoting fullness. High-fibre diets are linked to lower risk of heart disease too. You get fibre from vegetables, fruits, whole grains, legumes (beans/lentils), and nuts/seeds. To boost fibre, keep skins on fruits and veg, when possible (the skin of apples, pears, potatoes, carrots etc. has fibre), choose wholegrain versions of carbs, and include beans or lentils regularly (for example, add lentils to a soup or have baked beans on toast). Aim for at least 25-30 grams of fibre a day. As a rough idea, an apple has ~4g, a cup of oats ~4g, a cup of lentils ~8g, half a cup of peas ~4g, a slice of wholemeal bread ~2g. It adds up with variety. Increase fibre gradually as it absorbs water so drink plenty of water, to avoid any digestive discomfort.
• Frozen and tinned are fine: Fresh produce is wonderful, but frozen vegetables and fruits are just as nutritious (sometimes even more so, since they’re frozen at peak freshness). They’re convenient and often cheaper. Tinned veg and beans are good too ,just choose ones without added sugars or too much salt (you can rinse them). Canned fruit should ideally be in juice, not syrup (and drain the syrup off). Having these on hand can make it easier to whip up healthy meals quickly.
• Snack on fruits or veg: Instead of reaching for a biscuit, consider a piece of fruit or some veggie sticks when you want a nibble. Crunchy carrots or celery sticks with a bit of hummus can satisfy the need to munch. An apple or a few berries can give a sweet fix with fibre and far fewer calories than biscuits or cake.

By emphasising fruits, vegetables, and fibre-rich foods in your diet, you’ll naturally crowd out some of the less healthy stuff. Your blood glucose will benefit from the slower release of energy, and you’ll feel fuller and more energised with all those nutrients. In addition these foods are excellent for your heart health as heart disease and diabetes are linked.

Should You Take a Multivitamin?

• If you eat a varied and balanced diet as covered above, most people with diabetes do not need a multivitamin except for Vitamin D, everyone in Ireland is at risk of vitamin D deficiency in winter. Some people are at risk of deficiency all year round and so should discuss further with their GP or pharmacist.
• Some may benefit from targeted supplements (like B12 or magnesium), especially older adults, vegetarians, or people with absorption issues.
• Always discuss supplements with your doctor or dietitian – especially because some can interact with medications or cause side effects in large doses.

When it comes to fats: focus on quality and quantity.

Too much fat (especially the wrong kind) can lead to weight gain and high cholesterol, raising your risk of heart disease. But some fats are healthier than others:

• Cut down on saturated fats: These are found in butter, ghee, lard, fatty meats (like sausages, rashers, pudding), cheese, cream, pastries, cakes, and many processed foods. Saturated fat can raise “bad” cholesterol levels. To reduce it, choose leaner cuts of meat and poultry (trim off visible fat, remove chicken skin), switch to low-fat dairy, and use healthier oils instead of butter when cooking. For example, use rapeseed or olive oil spread on bread instead of butter, and try grilling, baking, or steaming foods instead of frying them.
• Choose healthier unsaturated fats: Unsaturated fats (monounsaturated and polyunsaturated) are better for your heart. These are found in foods like olive oil, rapeseed oil, avocados, nuts, seeds, and oily fish. Even though they are healthier, they still have lots of calories, so use them in small amounts. A teaspoon of oil per person for cooking is generally enough. If you’re having nuts or peanut butter, keep to a small handful or a thin spread, as those portions add up.
• Eat oily fish twice a week: Fish like salmon, mackerel, trout, herring, and sardines are rich in omega-3 fats which help protect your heart. Fresh, frozen, or tinned (in water or olive oil) are all fine. Aim for two portions a week. If you don’t eat fish, walnuts, flaxseed, and chia seeds also provide omega-3 (though a different type). You could also discuss an Omega -3 (EHA/DHA) supplement with your pharmacist or dietitian.
• Cooking tips to reduce fat: Use cooking methods that don’t require much added fat. Grill or bake meat instead of frying. When roasting, use a rack so fat drip away. Make stir-fries with just a spoon of oil and lots of veggies. Try steaming vegetables – they maintain nutrients and need no fat. And watch out for hidden fats in sauces, dressings, and takeaways; cream-based sauces and many fast foods are high in fat. opt for tomato-based sauces, or yoghurt-based dressings and add herbs.

We’ve covered carbohydrates previously, but it’s worth emphasising added sugars again. These contribute to high blood glucose and weight gain without giving much nutritional benefit. Advice is to limit them to no more than a couple of times a week(this is the same advice whether you have diabetes or not!)

• Limit sweets and sugary drinks: Try to keep cakes, biscuits, chocolate, and sweets no more than once or twice a week, for instance. If you do have them, a small portion is best – like one biscuit instead of three, or a fun-sized chocolate bar instead of a full one. If you have a sweet tooth, look for lower-sugar recipes or alternatives (like sugar-free jelly, a small piece of dark chocolate, or fruit). Remember that “diabetic” sweets or chocolates aren’t necessarily healthier, they can be expensive, still high in fat/calories, and some use sweeteners that might upset your stomach if eaten in large amounts.
• Avoid sugary drinks and fruit juices: Glucose found in sugary drinks is the biggest culprit for blood glucose spikes as it is absorbed much more quickly into the bloodstream. A can of a non-diet fizzy drink can have up to 8 teaspoons of sugar – so will send your glucose high. Instead, choose water, sugar-free/diet drinks, or milk. If you really crave a sweet drink, try sugar-free squash with water, or flavour water with slices of lemon/cucumber. As mentioned, keep pure fruit juice to a small glass and ideally diluted with water or have at mealtimes.
• Be mindful of hidden sugars: Many processed foods contain added sugars, sometimes in surprising places like flavoured yoghurts, cereal bars, ketchup, ready-made sauces. Get in the habit of reading ingredient lists, anything like sucrose, glucose syrup, dextrose, honey, agave, etc. are added sugars. The nutrition label will also list “of which sugars”. As a quick guide, more than 22.5g of sugars per 100g is considered high sugar, and 5g or less per 100g is low. There is a section on food labels later so just be aware so you can make informed choices.

Even if your blood glucose levels are usually within range, too much salt can be a problem because it raises blood pressure which can lead to a stress on your heart. People with diabetes need to be just as careful about blood pressure as blood glucose so as to protect kidney health.

• Adults should have no more than 6 grams of salt per day – that’s about one teaspoon. Currently, the average person in Ireland consumes way more (closer to 8–10g/day), mostly because of hidden salt in processed foods.
• Beware of processed and takeaway foods: Up to 75% of the salt we eat comes from prepared foods like packaged meals, soups, sauces, crisps, salty snacks, and cured meats (ham, bacon, sausages). Fast foods and takeaways (pizza, Chinese, fish and chips, etc.) are often very high in salt too. Try to limit these foods. Cooking more at home allows you to control salt.
• Don’t add extra salt at the table: Many of us have a habit of shaking salt over our dinner without even tasting it first. Try to break this habit. Use a small amount in cooking if needed but then leave the saltshaker off the table. Your taste buds will adjust over a few weeks to the natural flavours of food.
• Flavour with herbs and spices: Instead of salt, season foods with herbs (like basil, oregano, thyme) and spices (pepper, cumin, paprika, curry powder, etc.), or use garlic, ginger, lemon juice, vinegar, chili – there are endless ways to make food tasty without adding salt. for example, roast vegetables with a sprinkle of rosemary and garlic, or season chicken with black pepper, lemon, and a bit of olive oil. A low sodium salt may be used but you need to be careful if you are diagnosed with Kidney disease as certain foods may be limited further, always discuss with your dietitian or kidney team.
• Check labels for salt (sodium): On nutrition labels, salt is usually given per 100g. More than 1.5g per 100g is high; 0.3g or less per 100g is low. Some labels list “sodium” instead – to convert to salt, multiply sodium by 2.5. For instance, 0.4g sodium = 1g salt. Opt for lower-salt options of staples: for instance, choose reduced-salt bacon or beans, and compare things like soup, tinned foods or sauces to pick ones with less salt.

By managing fat, sugar, and salt, you’ll not only keep your diabetes in check but also support your long-term health , reducing the risk of damage to your big vessels linked to heart attacks and strokes, which people with diabetes are at risk of if glucose, cholesterol and blood pressure levels are in the higher levels.

It might seem a lot to think about, but if you centre your diet around whole foods (vegetables, fruits, whole grains, lean proteins) you’ll naturally get less sugar/salt/fat than a diet full of packaged and processed items. And remember: your taste will adapt , many people report that after cutting back on sugar or salt, they end up preferring foods that way.

How you eat is just as important as what you eat. Adopting some healthy habits in your daily routine can improve blood glucose control and overall health:

• Eat regular meals: Instead of skipping meals or having one big meal a day, try to have food at regular intervals, typically three meals a day (breakfast, lunch, and dinner). Regular mealtimes help your body have a steady supply of energy and can prevent extreme hunger (which often leads to overeating or grabbing high sugar of fat snacks). For example, if you usually eat lunch at 1pm and dinner at 7pm, you might have a light breakfast at 8am to start your day.
• Don’t skip breakfast: Many people with diabetes find that having a healthy breakfast helps control mid-morning cravings and sets a good pattern for the day. A balanced breakfast could be wholegrain cereal or toast, or maybe eggs/ beans, as mentioned earlier. If you’re not hungry first thing, it’s okay to wait an hour or two, but try not to push breakfast off until almost lunchtime, you might end up overly hungry and making choices higher in calories.
• Smart snacking (only if needed): Contrary to old advice, you don’t necessarily need to eat snacks between meals if you’re not hungry. It’s okay to go 4-5 hours between meals as long as your blood glucose is within range (monitor your levels if advised by your doctor/nurse). However, if you do get peckish or there’s a long gap between meals, choose healthy snacks that won’t spike your glucose. Better options are a piece of fruit, a handful of nuts, veggie sticks with hummus, a small pot of natural yoghurt, or maybe a slice of wholegrain cracker with cheese. Avoid nibbling on high-sugar or high-fat snacks (like biscuits, chocolate, crisps) out of habit or boredom, keep those as occasional treats.
• Stay hydrated: Drinking enough fluids is important for everyone, and it can help you manage your appetite too. Water is the best choice – aim for about 8 cups (1.5–2 litres) of fluids a day. This includes water, but also tea or coffee (without sugar), and possibly sugar-free squash or diet drinks in moderation. Limit fruit juices and smoothies to a maximum of 150 ml a day (that’s a small glass) and have them with a meal rather than on their own – they contain concentrated fruit sugars that can raise blood glucose quickly. Avoid regular sugary drinks like full-sugar Coke or lemonade; they can raise glucose levels quickly and add a lot of calories.
• Moderation with caffeine and alcohol: It’s fine to enjoy tea or coffee, just watch what you add. Use low-fat milk and avoid added sugar, sweeteners if you need the sweetness. Too much caffeine (like strong coffee) can sometimes affect blood glucose and hydration, so moderate amounts are best. We’ll talk more about alcohol later, but generally it’s best to have it with food and not on an empty stomach if you have diabetes (to prevent hypos on certain medications)
• Be mindful of portion sizes: Overeating healthy food can still lead to weight gain or high blood glucose. A simple tool could be to use a smaller plate for your meals, this automatically helps with portion control. Pay attention to your body’s hunger and fullness signals. Eat slowly and have water with meals. Save leftovers for later. When serving food, dish out reasonable portions and try to avoid going back for seconds. If you’re still hungry 20 minutes after finishing, have some extra salad or a piece of fruit.
• Limit late-night eating: Everyone’s schedule is different, but constantly eating large suppers very late at night can be harder on blood glucose variances and digestion.

In short, consistency and planning are key. It might help to plan out roughly when you’ll have your meals and what they’ll include. Having healthy options on hand (and less junk food in reach) sets you up for success. Over time, these habits will feel more natural, and your blood glucose should be easier to manage as a result.