National Diabetes Week in 2025 will be held from July 13 to July 19. 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 through diet can feel overwhelming at times, but with a few simple diet tips for diabetes, you can support stable blood glucose levels and enjoy tasty, balanced meals. Whether you have type 1 or type 2 diabetes, what you eat—and when you eat it—plays a crucial role in your overall health. In this month’s blog our resident dietitian Nicole Saliba from Eatsense shares her five top tips for eating well with diabetes, including practical advice and real-life food examples to help you get started.
1. Start the Day with a High Protein and Fibre-Rich Breakfast
Diabetes-Friendly Breakfast: High Protein & High Fibre Ideas
Beginning your morning with a breakfast rich in protein and fibre helps to stabilise blood sugar levels throughout the day. Protein slows digestion, keeps you feeling full longer, and aids in reducing blood glucose spikes. Fibre also supports gut health and improves blood sugar control by slowing carbohydrate absorption.
Food examples:
- Scrambled eggs with spinach and a slice of seeded wholegrain or sourdough toast
- Wholegrain toast topped with cottage cheese, tomato and avocado
- High Protein Greek yoghurt topped with chia seeds, berries, and a sprinkling of nuts
- Rolled oats cooked with high protein milk, topped with cinnamon and walnuts
2. Aim for Meals to Be 50% Salad or Non-Starchy Vegetables
Fill Half Your Plate with Non-Starchy Veggies for Blood Sugar Control
Non-starchy vegetables, such as leafy greens, carrots, cucumber, and capsicum, are low in calories and carbohydrates but high in vitamins, minerals, and fibre. Filling half your plate with these vegetables increases satiety, helps manage weight, and improves blood sugar control.
Food examples:
- A large mixed salad with lettuce, cucumber, tomato, and grated carrot alongside grilled chicken
- Stir-fried broccoli, snow peas, and capsicum served with lean beef and quinoa
- Roasted vegetable medley including zucchini, eggplant, and cherry tomatoes as a side
3. Include a Source of Protein at Main Meals and Snacks
Best Protein Foods for People with Diabetes
Protein is key in controlling blood sugar because it does not cause rapid glucose increases like carbohydrates can. Including protein in every meal and snack helps maintain muscle mass and supports healthy metabolism. It can also aid in weight loss if this is a goal.
Food examples:
- Grilled salmon with steamed vegetables and brown rice
- Cottage cheese on seeded crackers
- Roast chicken on a low GI wrap
- A chickpea and fetta cheese salad drizzled with olive oil
4. Choose Low GI Carbohydrates at Meals
Low GI Carbs to Help Stabilise Blood Sugar Levels
The Glycemic index (GI) measures how quickly foods raise blood glucose. Choosing low GI carbohydrates means your blood sugar rises more slowly and steadily, helping avoid spikes and crashes.
Food examples:
- Rolled oats instead of corn flakes
- Soba noodles instead of instant noodles
- Sweet potato instead of white potato
- Brown rice or quinoa instead of white jasmine rice
- Wholegrain bread or rye bread instead of white bread
- Lentils, chickpeas, and other legumes
5. Don’t Back-End Calories: Avoid Eating Your Heaviest Carb and Calorie Meal at Night
Why Eating Lighter at Night Helps Manage Blood Sugar
Eating your largest and most carbohydrate-heavy meal late in the evening can lead to higher overnight blood sugar levels and disrupted sleep. It has also been linked to being a heavier weight, having higher blood sugar levels and also having higher blood fats. Instead, aim for balanced meals throughout the day, allowing your body more time to process glucose efficiently.
Food examples:
- Enjoy a lighter dinner of grilled fish and steamed vegetables, with a moderate lunch including brown rice and chicken
- Avoid large pasta or rice-heavy dinners; instead, split your carb intake evenly over breakfast, lunch, and dinner
For people with diabetes, the key to eating well lies in balancing your meals with protein, fibre, and low-GI carbohydrates, while managing portion sizes and meal timing. Starting with a protein and fibre-rich breakfast sets the tone for stable blood glucose throughout the day. Filling half your plate with non-starchy vegetables increases nutrient intake and fills you up without harmful glucose spikes. Including protein with every meal and snack supports controlled blood sugar and overall wellbeing. Choosing low GI carbohydrates ensures more gradual glucose release, and avoiding heavy carb loads late at night helps prevent blood sugar spikes.
By adopting these simple strategies, you can better manage your diabetes and enjoy varied, nutritious meals every day. At Activate Foods, we make it easier to eat well with diabetes. Our range of diabetes-friendly ready meals are high in protein, low in GI, and gluten free.
For personalised advice tailored to your needs, always consult an Accredited Practising Dietitian.
