Diabetes Australia is encouraging Australians to support the campaign and raise awareness about diabetes during this week. The goal is to work towards a future where diabetes can do no harm.
Managing diabetes effectively involves adopting a well-rounded lifestyle that supports long-term health. Nutrition plays a vital role in this, but combining healthy eating habits with exercise, sleep, and other lifestyle factors provides the best outcomes. In this month’s blog our senior dietitian Nicole Saliba explores essential tips for eating well with diabetes, plus additional strategies to help balance blood sugar, maintain a healthy weight, and support overall wellbeing.
1. Prioritise Good Quality Sleep
Poor sleep can negatively affect blood sugar regulation and appetite hormones, contributing to insulin resistance and cravings for sugary or high-fat foods. Aim for 7–9 hours of restful sleep each night to support metabolic health.
Tips for better sleep:
1. Establish a regular sleep schedule
2. Avoid screens and caffeine before bedtime
3. Create a calm, dark, and cool sleeping environment
2. Begin Your Day with a Protein and Fibre-Rich Breakfast
Starting the day with a breakfast high in protein and fibre sets you up for more stable blood sugar levels throughout the morning. Protein helps slow the digestion of carbohydrates, preventing sharp spikes, while fibre improves digestion and promotes satiety.
Food ideas:
• Poached eggs with sautéed spinach and tomato on seeded wholegrain toast
• Greek yoghurt with rolled oats, mixed berries, and a sprinkle of nuts
• A protein smoothie with protein powder, frozen berries, nuts and high protein milk
3. Keep an Eye on Your Waist Measurement
Abdominal fat—especially around the waist—is a strong predictor of insulin resistance and type 2 diabetes risk. Maintaining a healthy waist circumference helps improve blood sugar regulation and reduces your risk of cardiovascular disease. Your physical activity levels, hormone levels (hello perimenopause), caloric intake, stress levels, sleep, overall diet, alcohol intake and age can impact your waist measurement.
General guideline:
• Aim for a waist measurement under 94 cm for men and 80 cm for women (however, individual risk can vary, so consult with your health professional for personalised advice).
4. Aim for half your plate to be filled with colourful Non-Starchy Vegetables or Salad
Non-starchy vegetables basically include everything besides potato, sweet potato and corn. Vegetables such as leafy greens, zucchini, broccoli, and carrots are low in carbohydrates but rich in fibre, vitamins, and minerals. Making your meals 50% vegetables helps reduce overall calorie intake while supporting blood sugar control and digestive health. Because they are also full of fibre and water they help to keep you full.
Meal inspiration:
• Grilled chicken breast with steamed green beans and a fresh garden salad
• Stir-fried tofu with bok choy, capsicum, and mushrooms served on a small portion of brown rice
• Roasted pumpkin and broccoli with quinoa and a handful of cherry tomatoes
5. Always Include a Source of Protein in Your Meals and Snacks
Protein is essential in a diabetes-friendly diet because it doesn’t cause blood sugar spikes and keeps you feeling full. Incorporate protein into every meal and snack to maintain muscle mass and support metabolism.
Protein-rich options could be:
• Canned fish such as tuna, salmon and sardines
• Cottage cheese
• Greek yoghurt
• Nuts
• Legumes such as edamame beans and chickpeas
• Protein powder
• Lean chicken breast or meat
• Prawns
• Tofu
6. Opt for Low GI Carbohydrates to Help Steady Blood Sugar
Choosing carbohydrates with a low glycemic index (GI) means glucose is released into the bloodstream slowly, preventing sudden blood sugar rises. Always check for gluten-free options if required and prioritise wholefood sources.
Good low GI choices include:
• Sweet potato instead of regular white potato
• Brown rice, quinoa, or lentils instead of white jasmine rice
• Rolled oats or natural muesli instead of rice bybbles
• Wholegrain breads such as seeded rye instead of white bread
7. Avoid Saving Your Biggest Carb and Calorie Intake for Dinner
Eating a large, carbohydrate-heavy, and calorie-dense meal late in the day can disrupt glucose control and impact sleep quality. Instead, distribute carbohydrate intake evenly across breakfast, lunch, and dinner to allow better management of blood sugar levels.
Practical approach:
• Make lunch your largest meal of the day, with a hearty salad, protein, and whole grains.
• Keep dinner lighter with steamed vegetables or salad and grilled lean protein.
• Avoid snacking after dinner and opt for a mid-afternoon snack
8. Incorporate Resistance Exercise to Improve Blood Sugar Control
Regular resistance training such as weightlifting or bodyweight exercises builds muscle mass, which helps increase insulin sensitivity. This means your cells are better able to use glucose for energy, improving blood sugar management.
Examples to try:
• Bodyweight squats, lunges, push-ups, or resistance band exercises
• Weight training sessions 2–3 times a week complemented with aerobic activities like walking or swimming
9. Reduce Saturated Fats and Limit Added Sugars
High intake of saturated fats can worsen insulin resistance and increase the risk of heart disease, which people with diabetes are already more susceptible to. Added sugars cause rapid blood glucose spikes and add unnecessary calories.
Healthy swaps include:
• Choose lean cuts of meat e.g. eye fillet over wagu or scotch fillet steak
• Include more plant-based protein (e.g., legumes, tofu)
• Use extra-virgin olive oil instead of butter or cream-based sauces
• Swap softdrink for fruit infused mineral water
• Swap lollies for a row of dark chocolate and handful of nuts
In Summary
Living well with diabetes means embracing a balanced approach that combines mindful eating, physical activity, good sleep, and lifestyle choices. Start with a protein and fibre-rich breakfast and pack your meals with non-starchy vegetables. Include protein at every meal and snack, choose low GI carbohydrates, and spread your calorie intake evenly throughout the day. Add resistance exercise to enhance insulin sensitivity, prioritise quality sleep, cut back on saturated fats and added sugars, and monitor your waist measurement to manage your health effectively.
Working with an Accredited Practising Dietitian at ORS can provide personalised support tailored to your unique needs and preferences. Remember, small sustainable changes over time lead to lasting benefits.
