🍴How Your Daily Meals Affect Blood Sugar - Explained by a Dietitian

What Is Diabetes?
 Diabetes is a long-term condition where the body has trouble managing blood glucose (sugar) levels. Glucose is the body’s main source of energy and comes from carbohydrate foods like bread, fruit, milk, and rice.

Insulin - a hormone made by the pancreas, helps move glucose from the blood into cells. When insulin isn’t produced properly or doesn’t work well, glucose builds up in the blood leading to high blood sugar levels.

Main types of diabetes:
 • Type 1 Diabetes – the body does not produce insulin.
 • Type 2 Diabetes – the body still makes insulin but does not use it effectively.
 • Gestational Diabetes – occurs during pregnancy and usually resolves after birth.

Consequences of Untreated or Poorly Managed Diabetes
If diabetes is not managed well, high blood glucose levels over time can cause serious health problems. These complications can develop slowly but are often preventable with good blood glucose control, healthy eating, and regular medical care.

 • Heart Disease – high blood sugar can damage blood vessels, increasing risk of heart attack and stroke.
 • Kidney Disease – prolonged high glucose can damage kidney function.
 • Nerve Damage (Neuropathy) – can cause tingling, numbness or pain - often in the hands and feet.
 • Eye Problems (Retinopathy) – may lead to vision loss if untreated.
 • Poor Wound Healing – increases the risk of infections and ulcers especially on the feet.

Early detection and ongoing management with support from a dietitian and healthcare team can greatly reduce these risks.

How Diet Affects Diabetes
Food choices directly impact blood glucose levels. A balanced, consistent eating pattern helps maintain stable blood sugar and reduces complications.
 

1. Carbohydrates and Blood Sugar
Carbohydrates are broken down into glucose during digestion. Choosing high-fibre, low-GI foods helps stabilise blood sugar levels.

2. Understanding the Glycaemic Index (GI)
The Glycaemic Index (GI) ranks carbohydrate foods by how quickly they raise blood glucose levels.
 • Low GI (≤55): Digested slowly, release glucose gradually – e.g. oats, legumes, milk, apples.

• High GI (>70): Cause rapid spikes in blood sugar – e.g. white bread, potatoes, soft drinks.
Tip: Combine high GI foods with protein, fibre (inedible parts of plants) or healthy fats to lower the overall GI of a meal.

3. Fat and Heart Health
People with diabetes are at higher risk of heart disease.
Limit saturated fats (fatty meats, butter, processed foods) and choose healthy fats like olive oil, avocado, nuts, and seeds.
 
4. Protein
Protein helps you feel full and slows glucose absorption. Include lean proteins such as fish, chicken, eggs, tofu, legumes or low-fat dairy

5. Portion Size and Meal Timing
Large meals can spike blood glucose. Eating smaller, regular meals helps maintain steady levels throughout the day usually 4 hours between meals. Consider 50% of your plate to be vegetables, 25% carb & 25-30% protein for each main meal
 
How a Dietitian Can Help
 • Explain how foods affect blood sugar levels
 • Create meal plans
 • Teach carbohydrate counting and GI swaps
 • Support weight and cholesterol management
 • Prevent or delay complications with practical advice
 • Help achieve Diabetes Remission

Key Takeaway
Healthy eating for diabetes is not about cutting all carbs – it’s about choosing high-fibre, low-GI options, balancing meals with protein and healthy fats, watching portions and working with an Accredited Practising Dietitian for personalised support.