With so much advice online about the right diet for diabetes type 2, here The 1:1 Diet’s expert nutritionist, Mark Gilbert, answers the question ‘what is a healthy diet for type 2 diabetes’. He shares how people living with the condition can optimise their diet to improve their health, and, in some cases, even reverse it.
Diabetes is a condition that causes blood sugar levels to become too high. If left unmanaged, it can lead to a number of complications, from hypoglycaemia to foot problems and even vision loss. To learn more about all types of diabetes and the associated symptoms, head to our previous blog.
Curious about which diets really work for type 2 diabetes? Let’s explore the facts together.
Is there a difference between type 1 and type 2 diabetes?
Yes – the main differences lie in the causes and treatment of the two types.
Type 1 diabetes is an autoimmune condition where the immune system attacks the insulin-producing cells in the pancreas, meaning the body produces little or no insulin. Symptoms include increased urination, blurred vision, excessive thirst, tiredness and unexplained weight loss. Treatment involves insulin therapy via injections or pumps. While there’s currently no cure, a healthy, balanced diet helps manage the condition and maintain steady blood sugar levels.
Type 2 diabetes, on the other hand, occurs when the body’s cells become resistant to insulin and the pancreas struggles to produce enough. Symptoms are similar to type 1 and can include fatigue, thirst, frequent urination, blurred vision and darkened patches of skin. Treatment usually involves lifestyle changes, medication and sometimes insulin.
Unlike type 1, type 2 diabetes is often linked to lifestyle factors such as excess weight – meaning it can be prevented, improved or even reversed with the right diet and weight management plan.
People with type 1 diabetes should always work closely with their doctor or a healthcare professional who specialises in diabetes management. That’s because any change in diet can affect how much insulin they need.
By gradually adjusting their diet and reducing insulin requirements where possible, they may see better health outcomes and less weight gain over time — since insulin is well-known for contributing to weight gain.
What are good diets for type 2 diabetics?
There isn’t one single ‘diabetic diet’, but rather a balanced, sustainable way of eating that supports healthy blood sugar levels. The key is to focus on foods rich in fibre and healthy fats, while limiting refined sugars, salt and saturated fats. By making balanced choices and managing portion sizes, you can help to regulate blood glucose levels, cholesterol and blood pressure.
The NHS recommends adopting a healthy lifestyle with plenty of fruit and vegetables, regular physical activity, maintaining a healthy weight and avoiding unhealthy habits such as smoking.
Which food types are good for type 2 diabetics?
Choosing the right food groups can make a big difference. There are a number of food swaps you can make to help lower your risk. Here are our top five:
- Replacing carbs with proteins: Carbohydrates are absorbed as sugar which causes most of the problems associated with type 2 diabetes. Instead of eating a whole portion of starchy carbs like rice, pasta, grains or potatoes, swap some of the carbs out for a good source of protein like meat, fish, eggs or dairy products. This will reduce your body’s exposure to excess sugar and significantly reduce your appetite and help facilitate weight loss.
- Swapping juice for whole fruit: Fruit juices are super-concentrated sources of sugar. While whole fruit also naturally contains sugars, it results in far less of an increase in insulin and blood sugar than packaged juices and contains far less sugar per typical serving.
- Choosing berries instead of dried fruits: Raspberries, blackberries and blueberries generally give lower, more gradual sugar spikes than other fruits making them better alternatives for a quick snack. Dried fruits are generally highly concentrated sources of sugar, which cause high blood sugar levels.
- Change up the way you cook and swap oils: Avoid frying foods where possible and instead bake, grill, steam or sauté. If you must fry, swap out other fats and oils for healthier ones like olive oil or grass-fed butter.
- Choose water over fizzy drinks: While a can of fizzy pop can be tempting, drink water to satiate your thirst. Staying hydrated with water will help you avoid the high sugar intakes that can eventually lead to pre-diabetes and eventually full-on, type 2 diabetes.
Diets for type 2 diabetes
As we said, type 2 can be improved or even reversed with the help of a healthy, low-calorie diet.
The 1:1 Diet by Cambridge Weight Plan has been clinically proven to help reduce and even reverse type 2 diabetes through multiple studies, including:
The DiRECT Trial:
A gold-standard, randomised controlled trial funded by Diabetes UK and co-led by Professors Roy Taylor and Mike Lean. The intervention group used The 1:1 Diet’s Total Diet Replacement (TDR) products and protocols.
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Results: Nearly half (46%) of participants in the TDR group were in remission after one year, and 36% remained in remission after two years.
The NHS type 2 diabetes Path to Remission Programme:
Following the success of the DiRECT trial, the NHS introduced its own remission programme across England, using a similar low-calorie, total diet replacement approach based on The 1:1 Diet’s learnings and products.
- Results: Early real-world data shows that participants lost significant weight, with almost one-third achieving diabetes remission after completing the programme for a full year.
Furthermore, a team of specialist dietitians and doctors, supported by the British Dietetic Association and Diabetes UK, reviewed 90 different studies looking at diet and type 2 diabetes. They found that the two largest, high-quality studies used The 1:1 Diet products and concluded that the plan was highly effective in helping people achieve type 2 diabetes remission and sustained weight loss.
What is The 1:1 Diet?
The 1:1 Diet offers a range of specially formulated products – including shakes, soups, bars and savoury meals – designed to provide all the essential vitamins and minerals your body needs, while keeping calorie intake low.
A unique feature of the diet is one-to-one support from a trained Consultant. Your personal Consultant will offer guidance, motivation, weekly weigh-ins and help you tailor your plan to suit your goals and lifestyle.
Interested in trying the products before committing?
Reversal in real life
Faye Gillies celebrates an incredible seven stone weight loss and reverses her symptoms of type 2 diabetes following The 1:1 Diet.
Young dad-of-two celebrated reversing his type 2 diabetes through weight loss on a Total Diet Replacement programme with The 1:1 Diet.
Find a Consultant today to talk about dieting with diabetes
Choose a local Consultant who can help you create a personalised diet for type 2 diabetes, offer expert advice on managing your nutrition alongside your condition, and provide the products you need to get started.