Weight plays a key role in how the body uses insulin. Excess body fat, especially around the abdomen, can increase insulin resistance, making blood glucose harder to manage.¹

Research shows that even modest weight loss of 5–10% of body weight can significantly improve glycaemic management, reduce cardiovascular risk, and delay diabetes-related complications.²

Healthy eating patterns are also associated with lower risks of chronic diseases such as heart disease and obesity, which commonly coexist with diabetes.³

There is no single “perfect” diet for diabetes. However, the most effective approaches share

common principles: balanced nutrition, portion control, and long-term sustainability.⁴

1.   Eat a Balanced Diet from the Five Food Groups

A balanced diet based on whole, nutrient-dense foods is essential. The five core food groups include:

• Vegetables and legumes
• Fruits
• Whole grains
• Lean protein sources
• Dairy or alternatives

These foods provide essential nutrients and help regulate blood glucose when consumed regularly.^1,2

Focusing on overall dietary patterns, rather than individual nutrients, is key to improving health outcomes.³
 

2.   Choose Low Glycaemic Index (GI) Foods

Low GI foods are digested more slowly, leading to more stable blood glucose levels and reduced spikes after meals.¹

Examples of low GI foods include:

• Oats
• Legumes
• Wholegrain bread
• Lentils

Limiting high GI foods such as refined carbohydrates and sugary snacks can improve blood glucose management and support weight loss.¹
 

3.   Manage Portion Sizes and Calorie Intake

Weight loss occurs when energy intake is lower than energy expenditure. Managing portion sizes, especially carbohydrates, is essential for both weight control and glycaemia management.¹

Regular meal timing can also help maintain stable blood glucose levels throughout the day.¹
 

4.   Increase Fibre for Better Satiety and Blood Glucose Management

A high-fibre diet improves digestion, supports heart health, and helps manage blood glucose levels.⁵

Fibre-rich foods include:

• Whole grains
• Vegetables
• Fruits
• Beans and legumes

Higher fibre intake is also linked to improved satiety, making it easier to maintain a healthy weight.⁵
 

5.   Reduce Added Sugars and Ultra-Processed Foods

Limiting foods high in added sugar, salt, and unhealthy fats is critical for diabetes management.³

Foods to minimise include:

• Sugary drinks
• Processed snacks
• Fast food
• Confectionery

Replacing these with whole foods can significantly improve metabolic health and support weight loss.⁵

Low-Carbohydrate Diet

Low-carb diets can support weight loss and improve blood glucose management in the short to medium term.⁴

However, long-term success depends on sustainability, and these diets are not necessarily superior to other approaches over time.⁴

Mediterranean Diet

The Mediterranean diet is widely recommended for people with diabetes due to its benefits for heart health and blood glucose management.⁵

It emphasises:

• Healthy fats (olive oil, nuts)
• Whole grains
• Fruits and vegetables
• Lean proteins

General Healthy Eating Approach

The most effective diet is one that can be maintained long term. Sustainable, flexible eating patterns aligned with national dietary guidelines produce the best results.³

Physical activity is a key component of diabetes management. Regular exercise:

• Improves insulin sensitivity
• Supports weight loss
• Reduces cardiovascular risk

Combining nutrition with physical activity leads to better outcomes than diet alone.⁶

No two people with diabetes are the same. Effective weight management plans should consider:

• Medical conditions and medications
• Cultural preferences
• Lifestyle and schedule
• Personal goals

Working with an Accredited Practising Dietitian (APD) ensures a tailored approach that is safe, effective, and sustainable.⁴

Diabetes-Specific Nutritional Formulas (DSNF), like Glucerna*, are formulated specifically for people with diabetes or impaired glucose tolerance, with a low GI slow-release carbohydrate blend aiding slower glucose absorption.

• Weight management is essential for improving diabetes outcomes and reducing complications.¹
• A balanced diet, portion control, and physical activity are the foundation of success.¹ ²
• Low GI and high-fibre foods help stabilise blood glucose levels.^1,5
• There is no one-size-fits-all diet—personalisation is key.⁴
• Sustainable lifestyle changes deliver the best long-term results.³

*Food for Special Medical Purposes. Use under medical supervision.

References:
1. Weight Management, National Diabetes Services Scheme, Accessed at: https://www.ndss.com.au/managing-diabetes/nutrition/weight-management/?utm_source=chatgpt.com, Access Date: 14 April 2026 2. Healthy Eating for Type 2 Diabetes, Queensland Health, Accessed at: https://www.health.qld.gov.au/__data/assets/pdf_file/0019/150616/diab_hlthyeating.pdf, Access Date: 14 April 2026 3. Australian Dietary Guidelines Summary, Eat for Health (NHMRC), Accessed at: https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55a_australian_dietary_guidelines_summary_130530.pdf, Access Date: 14 April 2026 4. Dietary Management of Type 2 Diabetes, Dietitians Australia, Accessed at: https://member.dietitiansaustralia.org.au/Common/Uploaded%20files/DAA/Resource_Library/2020/Dietary_Management_T2DM_adults_non_acute_advocacy_2018.pdf, Access Date: 14 April 2026 5. Medical Nutrition Therapy in Diabetes Management, Australian Commission on Safety and Quality in Health Care, Accessed at: https://www.safetyandquality.gov.au/sites/default/files/resources/attachments/food-medicine-medical-nutrition-therapy-diabetes-management-national-medicines-symposium-2025.pdf, Access Date: 14 April 2026 6. Type 2 Diabetes Management Algorithm, RACGP, Accessed at: https://www.racgp.org.au/getattachment/df4380d5-c2f6-40cd-93db-f638b3f32ec3/Australian-type-2-diabetes-management-algorithm-June-2024.pdf.aspx, Access Date: 14 April 2026

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