On 14 November we mark World Diabetes Day. It is a chance to remember that caring for this condition goes far beyond a glucose number: it includes food, movement, rest, medication when it is indicated, and medical support.
If you have type 2 diabetes, you have probably received a lot of advice, sometimes contradictory: “don’t eat fruit”, “cut out all carbohydrates” or “buy products for diabetics”. There is no single diet that suits everyone. What matters is building a comprehensive, personalised and sustainable treatment, one that takes your needs, your habits and your health goals into account.
These general tips can help you organise your eating, without replacing the guidance of your healthcare team.
1. Start with foods, not prohibitions
Prioritise vegetables, protein suited to your needs, foods that contain fibre and good-quality fats. A Mediterranean-style eating pattern can be a good base, adapted to your tastes, your budget and the foods available in Uruguay.
You can choose seasonal vegetables, chicken, fish, eggs, legumes and olive oil. You don’t need special ingredients or expensive products. If you have kidney disease or another medical condition, the choice of foods and the amounts must be adjusted in consultation.
2. Pay attention to carbohydrates: quality, quantity and distribution
Carbohydrates influence blood glucose, but not all foods that contain them are the same. Bread, rice, pasta, potato, legumes, fruit and some dairy foods provide carbohydrates in different amounts, together with other nutrients.
When they are part of your plan, prefer options with more fibre, such as wholegrain bread or legumes, and watch the portions. That a food is wholegrain does not mean it can be eaten without limit.
Combining carbohydrates with foods that provide protein, fibre and healthy fats can help you build more balanced meals. The glucose response depends on several factors, so there is no ideal nutrient ratio that works for everyone.
Amounts and timings are adapted to your medication, your physical activity, your check-ups and your goals. Do not cut out food groups or make sudden changes on your own, especially if you use insulin or medicines that can cause hypoglycaemia.
3. Choose whole fruit instead of juices
Type 2 diabetes does not mean giving up fruit. Whole fruit provides fibre and is usually more filling than juice. Even without added sugar, juice provides carbohydrates and tends to be drunk more quickly and with less fullness than whole fruit.
For example, you can choose one medium whole orange instead of a glass of juice. The portion and the moment are adjusted to your plan: eating one fruit is not the same as eating several at once, and not all fruits are the same size.
4. Check what you drink every day
Water is the reference drink. Sugary soft drinks, juices, energy drinks and coffees with sugar or syrups can add an important amount of sugar without giving much fullness.
If you drink mate, tea or coffee, check the sugar you add. Alcohol also calls for caution: it can promote hypoglycaemia in people taking certain medicines, especially when it is consumed without food. Ask what is safe in your situation.
5. Don’t rely only on “sugar-free” or “for diabetics”
A product with “no added sugar” can still contain carbohydrates and affect glucose. Biscuits, desserts and other products sold for people with diabetes are not necessarily better than ordinary foods.
Read the nutrition information and pay special attention to:
- • The size of the portion.
- • The total carbohydrates.
- • The amount of fibre.
- • The fats and the overall nutritional quality.
Compare products using equivalent portions. An eye-catching label is no substitute for that check.
6. Organise meals around your life and your treatment
Planning some of the shopping and some of the cooking helps you avoid always depending on whatever turns up at the last minute. Having vegetables ready, eggs or a homemade dish can make decisions easier when you have little time.
Not everyone needs the same number of meals or snacks. If your medication requires specific timings, keep them and ask before doing fasting or skipping meals. The plan can also be adapted to work shifts, exercise and family gatherings.
7. Pair your eating with check-ups and movement
Food is one part of treatment, not a replacement for medication or medical follow-up. Regular movement and strength exercise, adapted to what you can do, help protect metabolic health and muscle mass.
If you have overweight or obesity, working on your weight can improve diabetes control, but the goal is not to lose kilos at any cost. What matters is preserving nutrition, strength and quality of life. When a weight-loss strategy is carried out, it is important to support it with appropriate eating and physical activity that helps preserve muscle mass. Do not change medication doses because you have started eating differently.
If trembling, sweating, palpitations or confusion appear, it could be hypoglycaemia. Follow the plan your healthcare team gave you and seek urgent care if there is loss of consciousness, seizures or you cannot swallow. Never give food or drink by mouth to an unconscious person.
What if I have prediabetes or insulin resistance?
There is also an opportunity to act before a type 2 diabetes diagnosis. Prediabetes is identified using specific glucose and HbA1c criteria. Insulin resistance and hyperinsulinaemia are related but not equivalent concepts, and must be interpreted in the clinical context. A single insulin value cannot establish a diagnosis on its own.
If you have a family history of diabetes, excess weight or other risk factors, ask which check-ups you need. You can read more about insulin resistance and about preventing type 2 diabetes in the blog.
This 14 November, choose a change you can sustain
You don’t have to solve everything in one day. You can start by replacing one sugary drink with water, adding vegetables to one meal, or planning the week’s shopping. Small, sustained, supported changes are worth more than a diet you cannot keep up.
Living with diabetes is not a personal failure. You deserve clear information, accessible treatment and support that takes your reality into account.
Sources for further reading
- • International Diabetes Federation — World Diabetes Day (worlddiabetesday.org).
- • NIDDK — Eating and physical activity for people with diabetes.
- • NIDDK — Low blood sugar (hypoglycaemia).
This article is for information only and does not replace a medical consultation or individualised guidance.