Managing diabetes involves making thoughtful choices about diet, as the right eating plan can help control blood glucose levels, maintain a healthy weight, and prevent complications. Various diets are recommended for individuals with diabetes, each with its unique benefits and potential drawbacks. Here, we explore some of the most popular dietary approaches for looking after diabetes. 

Mediterranean Diet 

Pros 

• Heart health 

Emphasises heart-healthy fats like olive oil, nuts, and fish, which can reduce the risk of cardiovascular disease, a major concern for people living with diabetes. 

• Rich in nutrients 

Abundant in fruits, vegetables, whole grains, and lean proteins, providing a balanced intake of essential nutrients. 

• Blood glucose control  

The Mediterranean diet is high in fibre, which helps stabilise blood glucose levels and improve insulin sensitivity. Some fibres swell up to form a gel in the gut. This gel slows how quickly our food is digested and traps glucose (sugar) and cholesterol molecules. This in turn helps manage cholesterol levels, slows down the release of glucose into the blood and lowers the glycaemic index of foods. This is particularly helpful for people living with diabetes, since lower GI foods can help improve insulin resistance and reduce HbA1c by 0.5%. 

Cons 

• None! 

Low-Carbohydrate Diet 

Pros 

• Effective blood glucose management 

Limiting carbohydrates can lead to significant reductions in blood glucose levels and HbA1c. 

• Weight Loss 

Often effective for weight loss, which is beneficial for insulin sensitivity and overall diabetes management. 

Cons 

• Nutrient deficiency and lethargy risk 

Risk of missing out on essential nutrients found in carbohydrate-rich foods such as fruits and whole grains. This may lead to you feeling run down and lethargic if you’re not meeting your body’s carbohydrate needs for energy. 

• Sustainability 

Can be difficult to maintain long-term due to its restrictive nature. 

Plant-Based Diet 

Pros 

• Rich in fibre 

High fibre content helps keep blood glucose levels stable and promotes heart health. 

• Low in saturated fat 

Can improve cholesterol levels and reduce cardiovascular risk. Saturated fat is solid at room temperature, so you might have heard it called ‘solid fat’. Eating higher amounts of saturated fats is linked with an increased risk of heart disease and high cholesterol levels. They’re commonly, but not exclusively, found in animal products so a plant-based diet omits much of the usual dietary intake of saturated fat found in an omnivore diet. 

• Weight management 

Often leads to weight loss, which can improve outcomes for diabetes. 

Cons 

• Protein intake 

May require careful planning to ensure adequate protein intake, particularly for those not consuming any animal products. 

Vitamin B12 deficiency 

• Those following a vegan diet may need to supplement or consume foods fortified with B12 to prevent deficiency in this micronutrient. 

DASH Diet – Dietary Approaches to Stop Hypertension (high blood pressure) 

Pros 

Blood pressure control 

• Designed to reduce hypertension, which is beneficial as many people living with diabetes also struggle with high blood pressure. 

Balanced nutrition 

• Emphasises a wide variety of nutrient-dense foods, promoting overall health. 

Cons 

Potentially high sodium 

• While it recommends reducing sodium, processed foods allowed in the diet can sometimes contain hidden salt. 

Paleo Diet 

Pros 

Whole foods focus 

• Emphasises unprocessed foods, which can lead to improved blood glucose levels and better overall health. 

Low glycaemic load 

• Reduces intake of high-glycaemic-index foods, helping to stabilise blood glucose levels. 

Cons 

Very restrictive 

• Eliminates whole food groups like grains and dairy, which can lead to nutrient deficiencies. 

Sustainability and social factors 

• Can be challenging to adhere to, especially in social settings or when dining out. 

The best diet for you?

Choosing the right diet for you involves balancing individual preferences, nutritional needs, and lifestyle considerations. The Mediterranean diet does not exclude any of the five food groups, offering balanced nutrition and heart health benefits. Low-carb diets excel in blood glucose management but may be hard to sustain. Plant-based diets promote weight loss and heart health but require careful planning for protein and B12. The DASH diet supports blood pressure management and overall health but needs carbohydrate monitoring. The Paleo diet emphasises whole foods with a low glycaemic load but is highly restrictive. 

Before starting a new eating plan it is recommended that you consult with your general practitioner or an accredited practising dietitian to tailor a healthy approach to eating that aligns with your health goals, personal preferences, and lifestyle.

By Robbie Tyson, Accredited Practising Dietitian