How to Control Diabetes with Food

Research shows Type 2 Diabetes can not only be controlled with a low calorie diet, but also reversed. The study from Newcastle University found that consuming 600 calories a day for eight weeks can reverse the condition caused by excess fat in the liver and pancreas. Here’s how to control diabetes with food.


How to Control Diabetes with Food


As we know Type 1 and Type 2 Diabetes are caused by having high glucose levels. The Scientist from Newcastle University said excess calories in a diet is what leads to a fatty liver, which is what causes it to overproduce glucose.

Professor Taylor said: “The good news for people with type 2 diabetes is that our work shows that even if you have had the condition for 10 years, you are likely to be able to reverse it by moving that all important tiny amount of fat out of the pancreas. At present, this can only be done through substantial weight loss.”
The Newcastle study showed results within just a week of someone starting out with the diet.

How to Control Diabetes with Food


The researchers say losing less than one gram of fat from the pancreas can jump-start insulin production. Happy Healthy Days! More recent research has shown that vegetarians are a third less likely to suffer from heart problems, a stroke and diabetes.
I’m not saying 600 calorie a day, vegetarian diet will be easy, considering the daily recommended calorie amount for women is 2000 and 2500 for men. But when it’s likely to reverse the effects that the silent killer type 2 diabetes can cause, like blindness, amputations, heart disease, stroke and kidney failure, it’s certainly worth your life.

20 Protein Packed Meat Alternatives (I don’t even know 20 different meats)

  1. Quorn – The most popular alternative to meat these days with so many
  2. Mushrooms
  3. Chickpeas / Garbanzo Bean
  4. Lentils
  5. Red Kidney Beans – Great for a spicy bean burger to freeze for later days
  6. Quinoa
  7. Seitan
  8. Tempeh
  9. Broccoli
  10. Green Peas
  11. Seeds
  12. Nuts & Nut butters
  13. Edamame
  14. Cauliflower
  15. Wild rice
  16. Beetroot
  17. Avocado
  18. Aubergine (Eggplant)
  19. Tofu
  20. Sweet Potatoe – The purple skinned sweet potatoe tastes even sweeter and more delicious





How to Control Diabetes with Food

For optimal results, make an 8 week meal plan and stick to good fats like avocado and nuts, and foods that will keep you full for longer like sweet potatoe and brown rice. NOT unhealthy fats like saturated fats usually found animal products like in meat, seafood, dairy and egg yolk. Trans fats are also a no no, which are usually the good stuff like cookies, cakes doughnuts (sorry 3 krispy kremes a day just won’t cut it). The worst that could help is happen is you make a healthy habit.

How to Control Diabetes with Food

WORST FOOD FOR DIABETES (No Sugar coating it)

❌ Fried FoodsGet an Air Fryer to get the same taste and texture with less oil or grill it.

❌ Butter – A source of unhealthy, bad fats that contributes to heart disease. A bit of olive oil is better.

❌ White Bread – Buy Whole grain breads made with Bran or Oats, much healthier & tastier.

❌ Cow’s milk – Not good for any human being really. Opt for Coconut or Cashew milk is super tasty.

❌ Sweetened tea – Tea is just infused water really so try a Green Tea or a Healthy Loose Leaf Tea instead.

❌ Teas & Coffee with Sugar and Cream – Choose Black Coffee with zero calories.

❌ Fruit-flavoured Drink – They increase blood sugar levels & insulin resistance. Try Coconut Water.

❌ Fruit flavoured drinks – Full of compound sugars, make your own fruit flavoured drink..

❌ Sodas – Try Sparkling Water & infuse it with your own fruit.

Alcohol – If you really must drink, opt for a light beer or a small amount of wine


Don’t deprive yourself, have the odd treat now & then, just cut it in half so you can get your more beneficial, healthier calories in.
How to Control Diabetes with Food


  • Use Frozen Vegetables, great for stir frys and quick & easy meals
  • Plan ahead
  • Make spicy or non spicy bean burgers to freeze & cook when you want
  • Make you salad boxes for the week
  • Add a different seeds & nuts to your oatmeal porridge or smoothie every day
  • Alternate between different seasonings every day
  • Download the Pinterest App to save inspiring recipes on
  • Buy Fresh Fruit and Veg each week
  • Slice, dice and freeze fruit for smoothies
  • Keep it simple or complex, whatever’s fun and easiest for you
  • Get a mandolin to slice your fruit & veg in different ways to keep it interesting
  • Get a spiralizer to get slice your veg into long funky spirals
  • Ask who you live what they like so everyone can get involved
  • Keep a meal journal so you remember what you like
  • Make it beautiful and colourful

How to control diabetes with food

There are many apps and websites to help you track your food and calories these days too so no excuses. MyFitnessPal is the most popular app. It has an extensive database of over 5 million foods and allow you to track your goals, save your favourite meals, offers chat forums with other users for tips, recipes and motivation. Plus if you have a FitBit, you can connect it that and set your reminders to eat and drink water.


The Best Foods for Diabetics (and most people really)

How to Control Diabetes with Food


Great healthy substitute for butter to use on toast. Add your own seasoning to zazz it up.



How to Control Diabetes with Food

Brown Rice

Keeps you full for longer and tastes better too. The longer you soak it for, the quicker it cooks.



How to Control Diabetes with Food

Dark Chocolate

Has the least amount of calories in it compared to milk or white chocolate.



How to Control Diabetes with Food


So berry many options with berries, try Goji Berries too, great with nuts.

Elderberry is one the best berries you can have and best to take in a syrup form. Helps to reduce swelling, fight inflammation, and boost the immune system. Studies have shown it eases flu symptoms like fever, headache, sore throat, fatigue, cough, and body aches.


how to control diabetes with food

Honey Gardens Elderberry Syrup – 8 fl oz (240 ml)






How to Control Diabetes with Food


So simple to make your own with chickpeas too. Make it your own even more by adding toppings.



How to Control Diabetes with Food

Nuts without salt

Go nuts with healthy fats that also help keep your hair strong and skin hydrated.



how to control diabetes with food


A great little sweetener to improve insulin production.



How to Control Diabetes with Food

Olives & Extra-Virgin Olive Oil

Contain antioxidants that reduce inflammation & decrease blood pressure. Rich in vitamin E, good fats, and nutrients that help repair and revive your skin. Make your own infused oils for salad dressings.

Life Extension’s Super Omega 3 Softgels are great combination of fish oils and olive oil to get your daily dose of good oils in your system with reviews showing a “strikingly positive result” on blood levels.

  how to control diabetes with food

Life Extension Super Omega-3 Fish Oil EPA DHA Sesame Lignans – Olive Extract – Krill and Astaxanthin – 120 Softgels





How to Control Diabetes with Food



The tasty alternative to sugar can lower blood sugar levels and improve insulin sensitivity.



How to Control Diabetes with Food

Chia Seeds or Hemp Seeds

Chia Seeds contain numerous B-vitamins which play important roles in metabolism and cardiovascular health. A good source of Omega 3 & 6 too. Good if you have high blood pressure but not normal to low bood pressure.

Hemp Seeds help to stabilize your blood sugar levels but reducing blood sugar spikes.



how to control diabetes with food


Rich in fiber which can lower bad cholesterol and improve insulin resistance. Great for strength and energy. For more flavour, add some dates and kiwi to it (yes, you can eat kiwi skin too).



How to Control Diabetes with Food


The superfood Turmeric reduces inflammation making it great for joints, pain, blood sugar levels & great to use in homemade face mask.

If you struggle to add the powder to your diet, you can just take turmeric supplements to get all the turmeric benefits in your diet you probably know about.


how to control diabetes with food


MegaFood Turmeric Strength for Whole Body – 120 Tablets





How to Control Diabetes with Food


Add your own nuts, and dates to flavour it instead of salt or sugar.



How to Control Diabetes with Food


Fresh, juicy peaches are packed with numerous vitamins, fiber and antioxidants (still eat in moderation).



how to control diabetes with food


Eat them as they are, don’t use them in smoothies as they lose they’re nutrients.


Stick to 2 servings of fruit a day to get the best of all food groups as fruit contains the fructose type of sugar that may not be good for blood sugar levels. Be aware that fruits are carbohydrates that will affect your blood sugar levels, and dried fruits have a lot of sugar packed into a small portion. FRESH IS ALWAYS BEST!



how to control diabetes with food

Blood Sugar Support Vegetarian Vitamins, Amazon

  • Supports normal blood sugar levels
  • Supports weight loss and energy
  • Reduces sugar and carb absorption
  • Supports insulin levels
  • Supports heart health.




You’ll learn about so many different foods and flavours you didn’t know about with a plant-based diet. The worst that could happen is you’ll develop a habit for healthy eating. Who knows by the end of it, you might become a full on Veggie.


How to Control Diabetes with Food


Let us know how it goes if you do try it. 😊


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6 Replies to “How to Control Diabetes with Food”

  1. This is truly amazingly helpful and it is not talked about enough! You can do a lot for yourself and your health by just having a healthy diet.

    Thank you so much by bringing awareness to this topic.

    1. Glad you found it helpful, it really isn’t talked about enough. Had to raise awareness on it. A healthy diet is vital. You’re very welcome, thanks for your comment.

  2. This article is so well written and I am sure it will help so many overcome T2D! You have great visuals and it’s compelling me to eat cleaner and avoid the sugar in my diet.

    1. Thank you kindly Amy, I really hope it does help people overcome it. Aw I’m glad it encourages you to eat cleaner. You’ll feel so much better for it. Stay well Amy.

  3. Thank you,
    I found this article about the control of diabetes with food full of lots of brilliant information. I also believe that you are able to control your diabetes if you just know how? In this article you have definitely shown exactly what the best way to do this is with so many different options.
    What I also liked is the fact that you have added in some “naughty foods” such as dark chocolate too so it becomes a lifestyle change which is so important.
    A great article which I enjoyed reading.

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