National Diabetes Week 2026: Nutrition Tips for Diabetes
National Diabetes Week is held from 12–18 July 2026 and provides an important opportunity to improve awareness, reduce stigma and support Australians living with diabetes.
For many people, one of the most confusing parts of diabetes management is knowing what to eat.
Should carbohydrates be avoided? Is fruit too high in sugar? Are “diabetic” foods necessary? Can people with diabetes still enjoy dessert?
The good news is that there is no single “diabetes diet”.
Healthy eating for diabetes is about finding a balanced, enjoyable and sustainable way of eating that supports blood glucose levels, heart health, energy and overall wellbeing.
What Is Diabetes?
Diabetes is a chronic condition that affects how the body manages glucose in the blood.
The main types of diabetes include:
Type 1 diabetes
Type 2 diabetes
Gestational diabetes
Other less common forms of diabetes
Food plays an important role in diabetes management, but it is only one part of the picture.
Blood glucose levels can also be affected by:
Insulin and diabetes medications
Physical activity
Stress
Sleep
Illness
Hormonal changes
Genetics
This is why people living with diabetes should never be blamed or judged for their condition or for an individual blood glucose reading.
Do People With Diabetes Need to Avoid Carbohydrates?
No. Most people with diabetes do not need to completely avoid carbohydrates.
Carbohydrates are broken down into glucose, so they have the greatest immediate effect on blood glucose levels. However, many carbohydrate foods are also important sources of fibre, vitamins, minerals and energy.
Carbohydrate-containing foods include:
Bread, rice, pasta and noodles
Breakfast cereals and oats
Potatoes, corn and other starchy vegetables
Fruit
Milk and yoghurt
Legumes
Biscuits, cakes and confectionery
Soft drinks, juice and other sweetened drinks
Rather than cutting carbohydrates out completely, diabetes nutrition usually focuses on:
The type of carbohydrate
The portion size
How carbohydrates are spread across the day
What the carbohydrate is eaten with
The right amount of carbohydrate is different for everyone. It depends on factors such as medication, insulin use, activity levels, appetite, health goals and personal preferences.
Choose High-Fibre Carbohydrates More Often
High-fibre carbohydrate foods are generally digested more slowly and can help support steadier blood glucose levels.
Good choices include:
Rolled oats
Wholegrain or grainy bread
Brown rice or basmati rice
Wholemeal pasta
Barley and quinoa
Lentils, chickpeas and beans
Sweet potato
Whole fruit
Milk and unsweetened yoghurt
Lower glycaemic index foods may also help produce a slower rise in blood glucose.
However, glycaemic index is only one factor to consider. Portion size and overall meal balance are also important.
For example, combining carbohydrates with protein, vegetables and healthy fats can help create a more balanced and satisfying meal.
Follow the Diabetes Plate Method
The plate method is a simple way to build a balanced meal.
For many main meals, aim for:
Half the plate filled with non-starchy vegetables or salad
One-quarter of the plate filled with lean protein
One-quarter of the plate filled with a high-fibre carbohydrate
Lean protein options include:
Chicken
Fish
Eggs
Lean meat
Tofu
Legumes
Reduced-fat dairy
Healthy fats can come from:
Extra virgin olive oil
Avocado
Nuts
Seeds
Oily fish
These portions may need to be adjusted depending on the individual.
For example, someone who is highly active, pregnant, underweight or using mealtime insulin may have different nutrition requirements.
Can People With Diabetes Eat Fruit?
Yes. Fruit can be included as part of a healthy diabetes eating plan.
Fruit contains natural carbohydrate, but it also provides fibre, vitamins, minerals and beneficial plant compounds.
Whole fruit is usually a better everyday option than fruit juice because it contains more fibre and is more filling.
A serve of fruit may include:
One medium apple, orange or pear
Two small kiwifruit
One small banana
One cup of berries
Two small mandarins
Some people may find it helpful to spread fruit serves across the day rather than eating several serves at one time.
Limit Sugary Drinks
Sugary drinks can cause blood glucose levels to rise quickly and often provide very little nutritional value.
Examples include:
Soft drinks
Cordial
Energy drinks
Sweetened iced tea
Sports drinks
Large amounts of fruit juice
Water is the best everyday drink for most people.
Other suitable options may include:
Sparkling water
Unsweetened tea
Coffee without added sugar
Reduced-fat milk
Fast-acting sugary drinks may still be required to treat hypoglycaemia. People using insulin or certain diabetes medications should follow the hypo treatment plan provided by their healthcare team.
Look Beyond Sugar
Diabetes nutrition is about more than simply avoiding sugar.
People living with diabetes may also have an increased risk of heart and kidney complications, so overall food quality is important.
A heart-healthy eating pattern may include:
Plenty of vegetables
High-fibre foods
Wholegrains
Fish
Nuts and seeds
Olive oil
Lean protein
Less saturated fat
Less sodium
Fewer highly processed foods
Foods labelled “sugar-free” are not automatically healthier.
Some sugar-free products may still be high in:
Saturated fat
Sodium
Kilojoules
Artificial sweeteners
Sugar alcohols
Sugar alcohols can also cause bloating, gas or diarrhoea when consumed in large amounts.
Can People With Diabetes Eat Dessert?
Yes. People with diabetes can still enjoy dessert.
Living with diabetes does not mean never eating cake, chocolate, ice cream or takeaway food again.
These foods may require consideration of:
Portion size
Timing
Carbohydrate content
Insulin requirements
Blood glucose levels
However, strict food rules can make eating stressful and difficult to maintain.
A healthy relationship with food is also important.
Nutrition advice should help people enjoy social events, celebrations and culturally important foods without unnecessary guilt or fear.
Eat Regular Meals
Eating regular meals can help support energy levels, appetite and blood glucose management.
Skipping meals may lead to:
Low energy
Excessive hunger later in the day
Larger portion sizes
Difficulty managing blood glucose
An increased risk of hypoglycaemia for some people
Some people do well with three main meals each day, while others benefit from including snacks.
Meal timing should be personalised around medication, insulin, work, exercise and lifestyle.
Is There One Best Diet for Diabetes?
There is no single eating pattern that suits everyone with diabetes.
Suitable approaches may include:
A Mediterranean-style diet
A high-fibre eating pattern
A plant-based diet
A lower-carbohydrate approach
A traditional balanced Australian diet
The best eating plan is one that:
Meets nutritional needs
Supports blood glucose management
Protects heart and kidney health
Fits with medications and insulin
Respects culture and food preferences
Suits the person’s budget
Can be maintained long term
Nutrition needs may also change over time.
Pregnancy, ageing, kidney disease, changes in physical activity, gastrointestinal symptoms and medication changes can all affect diabetes nutrition requirements.
How Can a Dietitian Help With Diabetes?
An Accredited Practising Dietitian can help make eating with diabetes simpler and more manageable.
A dietitian can assist with:
Reviewing usual food intake
Assessing blood glucose patterns
Carbohydrate counting
Meal planning
Portion guidance
Improving food quality
Supporting healthy weight management
Reducing heart disease risk
Managing diabetes with kidney disease
Managing diabetes with coeliac disease
Nutrition around exercise
Adjusting food intake around insulin
Creating practical meal and snack ideas
People using insulin should speak with their diabetes healthcare team before making major changes to carbohydrate intake.
Changing carbohydrate intake without adjusting insulin may increase the risk of hypoglycaemia or high blood glucose levels.
Small Changes Can Make a Big Difference
Managing diabetes does not require perfect eating.
Small, realistic changes can improve health over time.
These may include:
Adding more vegetables to meals
Choosing wholegrain carbohydrates
Including lean protein at each meal
Drinking more water
Reducing sugary drinks
Spreading carbohydrates across the day
Planning balanced snacks
Eating meals more regularly
The most effective diabetes eating plan is one that is personalised, practical and sustainable.
Get Support With Diabetes Nutrition
At Health Management Dietitians, our Accredited Practising Dietitians provide personalised nutrition advice for people living with:
Type 1 diabetes
Type 2 diabetes
Prediabetes
Gestational diabetes
Diabetes-related health complications
Our dietitians can help you better understand carbohydrates, improve meal balance and develop an eating plan that suits your health, lifestyle and food preferences.
Contact Health Management Dietitians to book an appointment with one of our experienced dietitians in Cairns, Mareeba or Atherton, or arrange an online consultation.
Important: This information is general in nature and is not a substitute for personalised medical or dietary advice. Speak with your doctor, dietitian or diabetes educator before making significant changes to your diet, insulin or diabetes medication.
We understand that nutrition isn’t one-size-fits-all. Our Cairns, Atherton and Mareeba dietitians provide personalised, practical nutrition advice to help you reach your goals while still enjoying food.