Endocrinology & Diabetes
Endocrinology & Diabetes

Diabetic Diet: Tips from Centre for Health Protection

Author Bowtie Team
Updated on 2025-06-10

Disclaimer: This article is translated with the assistance of AI.

If you’re managing diabetes, controlling blood sugar is a daily must, especially with inevitable spikes after meals. Discover key dietary guidelines, top food picks to improve your condition, and expert advice from the Department of Health’s Centre for Health Protection—all curated by the Bowtie team for smarter living.
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Can Diet Help Manage Diabetes?

Carbohydrates turn into glucose after being digested by the body, then insulin is needed to help glucose enter cells and produce energy. However, for people with diabetes, insufficient insulin secretion or efficiency means glucose can’t enter cells properly, causing blood sugar levels to rise. To control blood sugar levels, besides taking medication, diet is one of the most common treatment methods.

If you can manage your blood sugar levels effectively in the early stages of diabetes , you can avoid serious health risks.

Essential Principles for Diabetes Diet

Pay Attention to Weight Control

Being overweight is one of the key risk factors for diabetes, and as your obesity index rises, your body is more likely to experience ” insulin resistance ,” meaning insulin can’t effectively handle blood sugar, leading to higher levels. So, maintaining a healthy weight can lower your diabetes risk.

People with diabetes should follow a low-fat diet as one of their main principles, controlling their daily calorie intake to maintain an ideal weight and ensure insulin works properly. Plus, you can consult a doctor or nutritionist for advice on improving your lifestyle habits to adjust your weight.

Eat at Regular Times and in Controlled Portions

People with diabetes should aim to keep their blood sugar levels stable. Since blood sugar rises after eating, patients are advised to eat regularly and in small portions. Eating just the right amount at set intervals can effectively minimise blood sugar spikes.

Choose Food with a Low Glycemic Index (GI)

The glycemic index measures how quickly and how much food raises blood sugar levels after digestion—the higher the index, the faster the blood sugar rises. Here are some examples of glycemic index values:

Category Glycemic Index Value Food Examples
Low Glycemic Index 55 or below Brown rice, sweetcorn, skim/low-fat milk, oranges, apples, soybeans, mung beans
Medium Glycemic Index 56 to 69 Red rice, udon noodles, croissants, sweet potatoes, honey, cantaloupe, bananas, baked beans
High Glycemic Index 70 or above White rice, white bread, cornflakes, mashed potatoes, pumpkin, glucose, sugar, watermelon

To keep post-meal blood sugar steady, people with diabetes should opt for foods with a low glycemic index, preventing sharp spikes.

Be Mindful of Cooking Methods

Cooking methods can also affect diabetes. People with diabetes should choose healthier, lighter options that are low in oil, salt, and sugar, like steaming, boiling, or blanching, and avoid frying or deep-frying. Here are some other tips for cooking:

  • When marinating meat, add less sugar (half a teaspoon suffices)
  • Avoid using large amounts of sugar or cornstarch for thickening sauces
  • Opt for low-calorie ingredients and spices, such as ginger, scallions, celery, herbs, peppercorns, or star anise
  • Eat more fresh or frozen foods, and steer clear of processed or canned ones
  • When handling meat, remove the skin and trim the fat to cut down on animal fats
  • Watch your oil usage—aim for 1 to 2 tablespoons per person per meal, and consider using vegetable oil

Stick to Limits and Count Your Carbs

Consuming too many carbohydrates can cause blood sugar to spike, overwhelming insulin and potentially leading to diabetes. To prevent or improve the condition, set a limit for carbohydrate intake and stick to it strictly.

According to the Hong Kong Diabetes Association’s recommendations , men and women should aim for about 50 to 80 grams and 40 to 60 grams of carbohydrates per meal, respectively, with snacks between meals containing about 10 to 20 grams. Here’s the carbohydrate content in some common foods:

Food Carbohydrate Content
One bowl of white rice (medium bowl) 50 grams
Two and a half slices of bread 50 grams
One bowl of noodles (without soup) 50 grams
Fruit (per piece) 10 to 20 grams

Since different people have varying needs based on age, height, weight, and activity levels, always consult a doctor or nutritionist when setting your carbohydrate limit.

Choose Carb-Control Nutritional Drinks with Inositol

Studies show that inositol formulas can improve the body’s sensitivity to insulin, helping to control blood sugar. When picking carb-control nutritional drinks, consider key principles like containing inositol for balanced nutrition, being low in sugar and low glycemic index, backed by clinical evidence for blood sugar management, and aligning with international diabetes association guidelines. These drinks are suitable for anyone needing to manage carbs, regardless of age, and can even serve as meal replacements to help you feel full longer.

Opt for High-Fiber Foods

High-fiber foods slow down the body’s absorption of carbohydrates, reducing the demand on insulin while boosting satiety. If you’re trying to control blood sugar, consider including at least one bowl of vegetables, gourds, or mushrooms in your lunch and dinner, and for starchy foods, go for whole-grain options like whole wheat bread, bran, brown rice, and red rice.

What Types of Food Can Treat Diabetes?

The American Diabetes Association recommends several foods on its website , noting that they are packed with vitamins, minerals, antioxidants, and fiber. These can boost overall health and even help prevent diabetes—here are some examples:

Legumes

Foods like kidney beans, pinto beans, white beans, and black beans are loaded with vitamins, fiber, and minerals such as magnesium and potassium. While they do contain some carbohydrates, just half a cup provides protein equivalent to an ounce of meat without any saturated fat. If you’re short on time, canned beans are a handy option, but be sure to drain and rinse them well to wash away excess salt.

Dark Green Leafy Vegetables

These veggies are a powerhouse of vitamins—including A, C, E, and K—plus minerals like iron, calcium, and potassium. The best part? They’re low in calories and carbs. Common ones include broccoli, spinach, and kale.

Berries

No matter the type, berries are bursting with antioxidants, vitamins like C and K, and fiber. If you’re craving something sweet but need to keep an eye on your blood sugar, berries make a smart swap.

Fatty Fish Rich in Omega-3

The American Diabetes Association suggests eating fish twice a week, especially fatty types high in Omega-3 like salmon, sardines, and mackerel. When cooking, go for grilling or baking to avoid piling on extra calories.

Whole Grains

Whole grains are full of fiber, along with vitamins B and minerals like magnesium, chromium, and iron, making them a solid choice for keeping blood sugar steady. Popular options include oats, quinoa, and brown rice.

What Types of Food Should Diabetes Patients Avoid?

People with diabetes need to watch their diet to manage blood sugar levels, so it’s wise to cut back or steer clear of certain foods—here are some examples:

  • Grains: White rice, white bread, cakes, white noodles, croissants, pastries
  • Meats: Processed meats (like sausages, bacon, and lunch meats), red meats (such as beef, pork, and lamb), and poultry with the skin on
  • Snacks: Potato chips, chocolate, candy
  • Vegetables: Corn, potatoes, pumpkin, vegetable juices
  • Fruits: Mainly high-sugar ones like oranges, pineapple, mango, lychee, grapes, figs
  • Sugary drinks: Soda, fruit juices, sports and energy drinks, alcohol
  • Condiments and sauces: Sugar, salad dressings

Diabetes Diet Suggestions

The Centre for Health Protection offers menu suggestions for people with diabetes and highlights some key dietary principles they should follow, such as:

  • Eat according to the nutritional proportions of the food pyramid
  • Eat at regular times and in fixed quantities, with smaller, more frequent meals
  • Eat more high-fiber foods
  • Use healthier cooking methods
  • Reduce intake of high-fat foods
  • Avoid high-sugar foods or use sugar substitutes for seasoning
  • Reduce eating foods thickened with starch, and avoid using sauce to mix with rice
  • Reduce consumption of processed or pickled foods, and eat more fresh or frozen foods

The Centre for Health Protection provides a weekly meal plan suggestion for people with diabetes on their website; here’s an example:

Food Examples
Breakfast Lettuce and chicken shreds soup with pasta, served with calcium-fortified low-sugar or sugar-free soy milk
Tea Point Dragon Fruit
Lunch

(Assuming dining out)

Vegetable and pork ramen
Tea Point Dry-baked plain nuts
Dinner

(Calculated for a family of four)

White jade mixed vegetable soup, mushroom and corn fish fillet, lemongrass garlic baked chicken, minced pork with bay leaf stir-fried green beans, brown white rice
Dessert Kiwi

FAQs on Diabetes Diet

Can I drink alcohol on a diabetes diet?

Generally speaking, people with diabetes who can control their blood sugar levels can drink safe and appropriate amounts of alcohol. However, if you have diabetes complications, such as high blood pressure, liver problems, pancreatic issues, eye diseases, or hypoglycemia that is hard to prevent and treat, you should consult your doctor first.

Is there an order to eating on a diabetes diet?

Academic studies on the eating order for people with type 2 diabetes have found that if you eat protein and vegetables first, followed by carbohydrates 15 minutes later, it can achieve a blood sugar control effect similar to the diabetes medication Metformin.

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