Sponsored by Defeat Diabetes

If you’ve been diagnosed with type 2 diabetes, one of the first questions that comes up is simple: What should I actually eat?

It sounds like it should have a clear answer. In reality, it often doesn’t feel that way.

Most people are given general advice like “eat healthy”, “cut back on sugar”, or “watch your portions”. While that’s well-intentioned, it can leave you trying to piece things together on your own. It’s no wonder you find yourself standing in the supermarket or planning dinner, scratching your head and wondering if you’re making the right choices.

And even when you do make changes, the results don’t always follow. Blood glucose can stay higher than expected, or fluctuate in ways that are hard to make sense of.

It’s enough to make anyone frustrated, so we asked our partner, Defeat Diabetes, to explain more.

Why it can feel confusing

Part of the challenge is that “healthy eating” doesn’t always translate directly to stable blood glucose.

Many everyday foods that are commonly recommended – like cereal, wholegrains or low fat products – can cause blood glucose to rise more than you’d expect. That’s because carbohydrates, even the ones considered “healthy”, break down into glucose (sugar) in the body.

At the same time, people are often told to reduce fat, which can leave meals feeling less satisfying and lead to more frequent snacking. Over time, it becomes harder to tell what’s helping manage blood glucose levels and what isn’t.

It’s not that the advice is wrong – it’s that it’s broad, and people aren’t. What works in theory doesn’t always translate easily into your day-to-day life.

What actually matters

When it comes to food and blood glucose, a few things tend to make the biggest difference.

The first is the amount and type of carbohydrate in your meals. Foods like bread, rice, pasta, potatoes, and many packaged snacks can have a noticeable impact on blood glucose levels, particularly when eaten on their own or in larger portions.

The second is how your meals are put together. Including protein and healthy fats, such as olive oil and butter, can help slow the rise in blood glucose after eating and keep you feeling full for longer. That might look like eggs with veggies instead of toast for breakfast, or adding chicken, fish, tofu or cheese to a meal rather than relying mostly on carbohydrates.

The third is consistency. Meals that keep you satisfied tend to reduce the need for constant snacking, making it easier to manage blood glucose throughout the day.

These aren’t extreme changes, but they are more specific than general advice, and that’s often what’s missing.

Why there isn’t one perfect way to eat

Even with this understanding, there still isn’t a single “right” way to eat for type 2 diabetes.

Some people prefer a clear structure and like following a plan. Others need flexibility so they can fit changes into their family, work, or social lives. Some want to understand the reasoning behind the dietary advice before they commit to it.

If the approach you’re trying doesn’t match how you personally think or live, it can feel hard to sustain, even if it looks good on paper.

That’s why two people can follow similar advice and have very different experiences.

Finding what works for you

Instead of trying to follow a one-size-fits-all set of rules, it can be more helpful to focus on finding an approach that fits you: your preferences, your routine and what you’re likely to stick with over time.

For some people, that means starting with simple food swaps. For others, it’s about having a clearer structure or guidance. For many, it’s a combination of both.

If you’re not sure where to begin, you can start by getting a clearer sense of what might suit you best.

Our partner, Defeat Diabetes, has a short questionnaire to help you understand what tends to get in your way when it comes to diet, the kind of support you respond to and what approach you’re most likely to follow through with.

It takes just a couple of minutes, and you’ll receive a FREE personalised guide to improving your blood glucose levels.

You can explore it here:
Find what works for you