What to Eat to Prevent and Treat Diabetes

Research shows that diabetes is on the rise globally, affecting more than 1 in 10 people. And, it’s a disease that is impacting people of all ages. According to Diabetes New Zealand, the number of New Zealanders diagnosed with type 2 diabetes is expected to increase by 70-90% over the next two decades, with a shift towards younger individuals being diagnosed.

While this may sound alarming, the good news is that most cases of diabetes are preventable, and you have the power to treat and even prevent diabetes just by making simple changes to what you put on your fork.

In her new cookbook, Food as Medicine: Cooking to Prevent and Treat Diabetes Advanced Accredited Practising Dietitian (AdvAPD) Dr Sue Radd offers expert, science-backed, advice on creating delicious meals that can help manage and prevent diabetes.

Ahead of World Diabetes Day (14 November), Dr. Sue Radd shares her insights and tips with us.

So Dr Radd, why should people focus on diet if they’re wanting to manage and prevent diabetes?

Diet plays a crucial role in managing diabetes and preventing related complications. Whether you’ve been diagnosed with pre-diabetes, have a family history of diabetes, or simply want to improve your long-term health, the power is in your hands - or rather, in your fork!

A well-balanced diet can improve insulin sensitivity, stabilise blood glucose levels, maintain a healthy weight and significantly reduce the risk of complications associated with diabetes, such as cardiovascular disease and nerve conditions. In fact, research indicates that dietary changes in combination with exercise can lower the risk of developing type 2 diabetes by as much as 30-60%.

Even small dietary adjustments - like incorporating more whole foods and reducing highly processed foods - can lead to meaningful health improvements. But the most significant dietary shift I recommend is adopting a plant-based eating approach.

How much power is there in plant-based diets?

Switching to a plant-based diet offers a range of benefits, including better weight management, improved blood glucose control, and a healthier gut microbiome. Studies show that people who follow plant-based eating patterns tend to have a lower risk of developing type 2 diabetes or experience better outcomes if they already have the condition. Plant-based diets are rich in dietary fibre, vitamins and antioxidants, which help reduce inflammation and promote overall health. They also support better digestion and gut health, leading to an improved balance of beneficial gut bacteria.

Even if you simply reduce your meat intake rather than cutting it out completely, adding more plant-based meals can still have a big impact. The key is to embrace the diversity of plant foods. You can do this by experimenting with different vegetables, wholegrains and legumes which can enhance your meals while making healthy eating enjoyable and sustainable. By prioritising plant-based options, including plant-based milk such as Sanitarium’s So Good soy regular, you can create a flavourful and satisfying diet that supports your journey toward better health.

What are some of your favourite ways to help add more veggies to your meals?

There’s plenty of ways to pack more plant power into your meal. Here’s some of my favourite tips: 

• Roast trays of seasonal veggies on the weekends for use during the week in salads, creamy soups, risotto or as sides.
• Buy pre-washed bagged dark leafy greens for salads (examples: Asian blend, rocket, baby spinach or kale).
• Prepare a snack box with cut up veggies like celery sticks or baby cucumbers, then store in the fridge to grab as needed.
• Buy frozen spinach or kale to stir into soups, curries or fillings.
• Pantry staples like canned beans and lentils are a great budget-friendly way to increase your plant proteins in meals like bolognaise sauce.

What are your top eating tips to try to help manage or prevent diabetes?

In addition to embracing more plant-based foods, there’s other healthy habits that can help manage or prevent diabetes.

Here’s some of my top eating tips:

1. Embrace plant-based foods: As mentioned above focus on whole, minimally processed plant foods like vegetables, fruits, legumes, wholegrains, nuts, and seeds.
2. Limit red and processed meats: Keep red meat to once a week and avoid processed meats like bacon and sausages.
3. Choose healthy fats: Cook with extra virgin olive oil or avocado oil and add flavour with herbs, spices, and vinegar.
4. Eat regular meals: Aim for balanced meals each day and finish with fresh fruit rather than sweets.
5. Be mindful of snacking: Try to choose only healthy snack options. Only have snacks if you are hungry and try to avoid snacking late at night.
6. Stay hydrated: Drink at least five glasses of plain water each day (not counting other fluids), and consider swapping out cow’s milk for a plant-based alternative.
7. Watch your drinks: Avoid sugary drinks such as soft-drinks and limit alcoholic beverages.
8. Cut highly processed foods: Avoid sugary foods (like lollies or sweet biscuits), and choose wholegrains over refined grains.
9. Skip fast foods: Avoid foods like sausage rolls, meat pies, fried chicken, burgers, and hot chips.

Many of us are time poor. What are your top meal planning tips to help curb diabetes?

You can have the best intentions to eat healthily and stick to your new eating plan, but it’s easy to get sidetracked when life gets busy. That’s why meal planning ahead of time is essential.

Here are some of my favourite meal planning tips:

• Be realistic: Plan to cook three main meals each week—weekends are a good time to get ahead—then store them in the fridge or freezer. Serve, as required, with a fresh salad or a good dose of vegetables.
• Shopping list: Use a shopping list app on your phone and share the shopping list with your family, so you can all add healthy foods on the fly and contribute to procuring them.
• Time-saving gadgets: Use a rice cooker for wholegrains, using the grain to liquid ratio you would normally use in a pot. Some grains may also require slightly longer cooking times (e.g. brown rice). For legumes, try a pressure cooker.
• Time-saving ingredients: Opt for canned legumes, pre-chopped veggies, frozen veggies and pre-washed bagged salad leaves.
• Menu ideas: Use one of my meal plans for healthy meal ideas to build your weekly routine around.

What does this look like in practice over a seven-day week?

My sample 7-day menu provides a practical guide to creating a high fibre, plant-based meal plan. You can adjust portions to meet your needs, and a dietitian can help tailor the plan to suit any specific dietary requirements or health goals.

The recipes in bold can be found in my new book Cooking to Prevent and Treat Diabetes.

There’s also a host of Sue Radd’s dietitian-approved recipes on our Sanitarium website including Fattoush salad with toasted bread and sumac, Fig and vanilla polenta pudding and Strawberry and banana mousse. Just visit our Food as Medicine recipe collection to find your diabetes and health-friendly cooking inspiration.

To explore further information and support on diabetes, please visit Diabetes New Zealand.