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How Diabetes Works

Here's a video that can help you understand what diabetes is and how it works:

Living with diabetes

Eating healthily can help you manage your weight and blood sugar levels. Being physically active is also important, as it can help you control your weight and generally feel better, among other benefits.1,2

Diet

In the UK, the Eatwell Guide shows the different types of foods and drinks to consume, and in what proportions to have a healthy, balanced diet.3,4

The recommended daily caloric intake for adults including all food and all drink:3,4

  • Women: 2000 kcal
  • Men: 2500 kcal
TODO

Starchy foods and carbohydrates3,4

  • Base your meals around starchy foods, such as potatoes, bread, rice, pasta, and cereals; they should make up just over a third of the food you eat
  • Choose wholegrain versions with less added fat, salt, and sugar where possible
TODO

Fruit and vegetables3,4

  • Fruit and vegetables are a good source of vitamins, minerals, and fibre and should also make up just over a third of what you eat
  • Eat at least 5 portions of a variety of fruit and vegetables every day
TODO

Beans, pulses, fish, eggs, meat, and other proteins3-5

  • Proteins are essential for the body to grow and repair itself
  • Plant sources of protein, such as pulses, are naturally very low in fat and high in fibre, protein, vitamins, and minerals
  • Aim to eat at least 2 portions of fish a week, including 1 portion of oily fish
TODO

Dairy and dairy alternatives3-5

  • Milk and dairy foods are good sources of protein and calcium, which helps keep your bones healthy
  • If choosing dairy alternatives, select those that are unsweetened and fortified with calcium
  • Consider choosing lower fat and lower sugar options
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Oils and spreads3,4,6

  • Dietary fat provides essential fatty acids and helps the body absorb some vitamins
  • Use in small amounts and choose unsaturated oils and spreads
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Water and drinks3-5

  • Drink 6-8 cups/glasses of fluid a day
  • Water, lower-fat milks, lower-sugar or sugar-free drinks and tea and coffee all count
TODO

When it comes to foods high in fat, salt, and sugar, eat less often and in small amounts3,4

TODO

When it comes to foods high in fat, salt, and sugar, eat less often and in small amounts3,4

Physical exercise

Being physically active has numerous benefits for people living with diabetes, such as improving insulin sensitivity, managing blood pressure and cholesterol levels, aiding weight loss, boosting energy, improving sleep, promoting joint health, and reducing stress.2

Adultsa should engage in daily physical activity. Recommended by the NHS:7

TODO
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aAged 19 to 64.

NHS=National Health Service.

References

  1. Diabetes UK. What is a healthy, balanced diet for diabetes?
  2. Diabetes UK. Diabetes and exercise.
  3. Public Health England. Eatwell Guide.
  4. NHS. The Eatwell Guide.
  5. NHS. Eating a balanced diet.
  6. NHS. Fat: the facts.
  7. NHS. Physical activity guidelines for adults aged 19 to 64.

PP-LD-GB-2806 February 2025