Eat Well, Move More: Taking Control of Diabetes

Healthy eating and regular exercise can make a difference to diabetes prevention and management.

By Sandra Farrell, Public Health Nutritionist.

Diabetes is a growing health concern but everyday choices around diet, physical activity and overall wellbeing can play a crucial role in prevention and effective management.

What is diabetes?

The World Health Organisation (WHO), defines diabetes as a chronic condition, where the pancreas fails to produce sufficient insulin or the body is unable to use it effectively. Insulin regulates blood glucose levels, making it essential for maintaining healthy blood sugar levels.

Types of diabetes

Type 1 diabetes: It is an autoimmune condition where pancreatic beta cells are destroyed, causing little or no insulin production and can affect people of any age. Lifelong insulin replacement through injections or pumps is essential for survival, as there is currently no cure.

Type 2 diabetes: Type 2 diabetes occurs when the body cannot use insulin effectively or the pancreas produces insufficient insulin, causing high blood glucose levels. Without treatment, it can damage organs including the eyes, heart and feet. Some individuals can achieve remission through lifestyle changes.

Gestational diabetes: Diabetes UK, outlines that gestational diabetes, develops during pregnancy, typically in the second or third trimester, when hormonal changes reduce insulin’s effectiveness. Although it usually resolves after childbirth, it significantly increases a woman’s risk of developing type 2 diabetes.

Type 3c / Pancreatic diabetes: Type 3c diabetes stems from damage to the pancreas often caused by pancreatitis, pancreatic cancer, cystic fibrosis and surgery that result in insufficient insulin.

Type 5 diabetes: In April 2025, type 5 diabetes was officially recognised by the International Diabetes Federation (IDF). It’s linked to early-life undernutrition in low income areas and characterised by poor diet and being underweight.

Symptoms of diabetes

The symptoms depend on the type of diabetes you have, but the common symptoms of diabetes include:

Increased thirst

Frequent urination

Blurred vision

Unexplained weight loss

Increased hunger

Cuts and bruises slow to heal

Nutrition and diabetes

There is no restrictive ‘diabetes diet’. The goal is balanced overall nutrition that helps keep blood glucose levels steady and includes nutrient-dense foods in appropriate portion sizes to improve overall health.

Carbohydrates

Diabetes management aims for near-normal blood glucose regulation by choosing nutrient-dense, fibre rich carbohydrates, including non-starchy vegetables, fruits, legumes and whole grains while limiting fried and salty foods. Fibre slows the absorption of sugar into the blood stream and helps to avoid large spikes in blood sugar.

Five ways to add more fibre

Fibre is essential for keeping the gut healthy, helping to reduce cholesterol and balancing blood-glucose levels. Aim for 30 g of fibre every day.

Choose a high-fibre cereal like porridge or all bran for breakfast.

Choose wholegrain breads, rice and pasta over white versions.

Eat pears, apples and sweet potatoes unpeeled, as the skins are full of fibre.

Eat your five-a-day, which can include fresh, frozen and canned fruit and vegetable.

Bulk up existing meals with pulses such as chickpeas or lentils.

Sources of protein

People living with diabetes could boost their protein by including lentils, tofu, chickpeas, quinoa, peanut butter and edamame beans. Other sources include skinless poultry, fish, eggs and reduced fat dairy products such as skimmed milk and yoghurt.

Fat intake

WHO and The American College of Cardiology recommend limiting saturated and trans-fat. The American Diabetes Association advises replacing them with healthier monounsaturated and polyunsaturated sources including nuts, seeds, avocados, oily fish and olive oil.

Water and diabetes

Water contains no carbohydrates or calories, so is an ideal drink for people with diabetes. Research has shown that drinking water could help control blood glucose levels.

Be physically active

Physical activity can improve glycaemic control. Exercise improves weight control, overall fitness, improved psychological wellbeing and quality of life.

WHO recommends adults complete at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity weekly, or a combination. Activities include walking, cycling, dancing, swimming and running. Adults should also undertake muscle-strengthening exercises targeting major muscle groups on at least two days each week.

Incorporating (NEAT) movement

NEAT (non-exercise activity thermogenesis) is the energy used and calories burned through daily activities outside of sleeping, eating and planned exercise. Research demonstrates that NEAT could account for up to 2,000 calories per day of energy burnt. If you struggle to fit in exercise, everyday movement can contribute significantly to daily energy expenditure.

Everyday activities such as shopping, gardening, house work, swimming and moving at work can improve mobility, wellbeing and weight management.  Aim to move regularly, stretch hourly and use the stairs instead of the lift whenever possible. So keep active!

Disclaimer

The contents of this article, regardless of date, is for information only and not intended to replace personalised medical advice from your doctor or healthcare professional.