Best Meals To Avoid Diabetes?

As I do some work with the NHS with Type 2 diabetes, I often get asked questions like:

“What are the best foods to avoid diabetes?” 

“Do you have any diabetic friendly recipes?”

Often, this has come about from reading conflicting stuff on websites, usually about carbs and sugar causing Type 2 diabetes. 

But here’s a quick summary of the important MYTHS you need to know about diet and Type 2 diabetes

(DISCLAIMER: this is providing you are not on medication that puts you at risk of going low with your blood sugar levels (a hypo) as you will need to speak to your GP / nurse about adjusting medication before dietary changes):

1) “ONLY eat slow digesting, low GI foods if you have diabetes” for diabetes are often getting this from studies where they look at how single foods raise your blood sugar. We eat meals, not foods. So, when you combine carbs with fibre (veggies) and some protein (say lean meats, eggs, yogurt etc), this lowers how quickly your blood sugar goes up…

So, essentially, looking for low GI foods is pretty pointless if you eat a balanced meal and  create a calorie deficit (which will help you lose fat and potentially improve blood sugar levels)

2) “Don’t eat carbs if you have diabetes” – This often comes from the Daily Mail (and others) glorifying studies into extreme headlines based on a study showing that SLIGHTLY lowering carbs may help. 

Why? Because it might help you lower calories. 


The average person eats 47% carbs in their diet. These studies gave people less than 40%. This is just a slight change. It’s not extreme. Its no zero carbs.

And shows that you don’t have to go cold turkey (and in fact, for some, going cold turkey can make things worse…making you crave more carbs..)

3) “Eat little and often if you have diabetes” – People often say that this prevents hunger as lower blood sugar levels cause hunger. This is actually not true.

And for some people, creating a calorie deficit and losing fat is EASIER if they eat fewer meals, not just in terms of the fact you don’t have to think about food all day, but because they can eat the foods they love at these meals rather than snacking like a pigeon…


There’s no magic trick. It’s about creating a calorie deficit and losing fat.
However you do this…Is the right diet for you, be it through that 600–800 calorie meal replacement shake diet that has been shown to help


a more steady approach that helps you lose fat and create long-lasting habits that help you keep you fat off.

Either way, you have to do what works for you 🙂

Matt ‘myth busting’ Fruci

PS. Whenever you’re ready…
here are 2 ways I can help you get in shape, build a healthy relationship with food, and ditch the ‘F it’ mindset:
1- Read my free book where I walk you through exactly what I did and help I’ve helped other ladies transform they way they think about weight loss and building a positive relationship with food (the 6 principles):
click here to read:
^^^(Message me if you want the hard copy)
2- Join our “Fit For Life Body Transformation” coaching program for ladies 40+
Every month I open up the opportunity to work with us inside of our ladies only fat loss coaching programme
If you’d like to be coached and supported by me?…
Just message me at with “Fit For Life” as the subject line


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