How to Manage Diabetes: Diet, Meal Planning and Exercise
Managing diabetes usually involves a combination of prescribed treatment and sustainable daily habits. You may aim for balanced meals and sensible portions, stay physically active, and follow the monitoring and follow-up plan recommended by your healthcare team. Treatment needs vary between individuals, so medicines, including insulin when prescribed, should be used as advised by your healthcare professional. [1, 2, 3, 7–9]
Diabetes is a common chronic condition. For people living with diabetes, good management aims to keep blood glucose within an individual target range and reduce the risk of diabetes-related complications. [1, 2, 7, 8]
Healthy eating, regular physical activity and weight management when appropriate are important parts of diabetes care. If medication is prescribed, these healthy habits can complement the treatment plan recommended by your healthcare team. [1, 2, 3, 7]
What should you eat to help manage diabetes?
There is no single “diabetes diet”. A useful starting point can be a healthy, balanced eating pattern that fits your preferences, culture, blood glucose goals and treatment plan. You may focus on food quality, appropriate portions and eating habits you can maintain. [1, 3, 7, 9]
Choose these more often [1, 3]
| Food group | Examples |
|---|---|
| Non-starchy vegetables | Choose a variety, including dark green, red and orange vegetables. Fresh, frozen or low-sodium canned options can be suitable. |
| Whole fruits | Fresh or frozen whole fruit can fit into a balanced meal plan. |
| Whole grains & higher-fibre foods | Examples include 100% whole-wheat bread or pasta, brown rice and other higher-fibre grain choices. |
| Protein foods | Beans, peas, lentils, soy foods, nuts and seeds; lean poultry; and fish such as salmon, tuna, sardines and mackerel. |
| Low-fat dairy / alternatives | Low-fat dairy products or suitable non-dairy alternatives. |
| Healthy fats | Avocado, canola and olive oils; nuts and seeds. |
Choose these less often [1, 3]
| Food group | Examples |
|---|---|
| Foods high in saturated fat | Butter, coconut oil, lard and shortening; fatty or processed meats. |
| Foods high in sodium | Processed and ultra-processed foods, and foods with a lot of added salt. |
| Sweets & refined carbohydrates | Sweets, refined grains and foods high in added sugars. |
| Sugar-sweetened beverages | Regular soft drinks, juice drinks and other beverages with added sugar. |
What is the glycaemic index (GI)?
The glycaemic index (GI) ranks carbohydrate-containing foods by how much they raise blood glucose after eating compared with a reference food. A GI of 55 or below is considered low, 56-69 is medium, and 70 or above is high. Research suggests that eating patterns with a lower GI or glycaemic load can help to improve glycaemic control in people with diabetes. [1, 4]
GI is only one factor to consider. Portion size, the amount of carbohydrate eaten, fibre, protein, fat and the overall nutritional quality of a meal can also affect blood glucose. For this reason, GI can be used alongside other aspects of healthy meal planning rather than considered on its own. [1, 3, 4, 9]
How should you plan mealtimes and portions?
Is there one best meal schedule?
No. The timing and frequency of meals should fit your daily routine, food preferences and treatment plan. If you use fixed doses of insulin or another medicine that can cause low blood glucose, keeping the timing and amount of carbohydrate consumed reasonably consistent may be helpful. Ask your healthcare professional or dietitian what approach may best fit your treatment. [1, 3, 8, 9]
How does the Diabetes Plate Method work?
The Diabetes Plate Method is a simple visual guide for planning portions. Using a 9-inch plate: [1, 3, 9]
- 1/2 Non-starchy vegetables
- 1/4 Protein foods
- 1/4 Carbohydrate foods
Meal planning should still be tailored to your individual needs and treatment plan. [1, 3, 9]
How much physical activity helps with diabetes?
Regular physical activity is an important part of diabetes management. It can support blood glucose management, heart health, physical fitness, weight management when appropriate, mood and sleep. [1, 3, 5, 9]
For most adults with diabetes, aim for at least 150 minutes of moderate-to-vigorous aerobic activity each week, spread over at least 3 days. If that feels like a lot at first, start with what you can manage and gradually build up. [1, 3, 5]
Simple ways to move more include:
- Go for a walk or join a yoga class.
- Do housework or gardening.
- Go swimming or cycling.
- Dance or choose another activity you enjoy.
If you sit for long periods, try to break up prolonged sitting at least every 30 minutes by briefly standing, walking or doing another light activity. Adults with diabetes are also encouraged to include resistance exercise 2-3 times per week on non-consecutive days. [1, 3]
Stay adequately hydrated, especially when you are more active. [1, 6]
Safety note: If you use insulin or medicines that can cause low blood glucose, physical activity and changes in meal timing or carbohydrate intake may affect your blood glucose levels. Ask your healthcare team whether you need to adjust your meals, carbohydrate intake or treatment around physical activity. [1, 9]
5 practical ways to start this week
Follow your treatment plan
Take diabetes medicines as prescribed and speak to your healthcare professional before making changes to your treatment. [1, 7, 8]
Build one balanced plate each day
Use the plate method at a meal you eat regularly, then build on the habit as it becomes easier. [1, 3, 9]
Choose water more often
Swap one sugar-sweetened drink for water or an unsweetened option. [1, 3, 6]
When should you speak to a healthcare professional?
Ask for personalised advice if your blood glucose readings are often outside your target range, you have repeated low blood glucose, you are planning significant changes to your diet or physical activity, or you are unsure how your medicines should fit around meals and activity. Diabetes goals and treatment plans should be individualised. [1, 7–9]
A pharmacist can also help you with your diabetes medicines, including how to use them correctly, medication adherence and possible medicine-related concerns. [1, 7]
Bottom line
Managing diabetes is not about following a “perfect” diet or an all-or-nothing exercise plan. Prescribed treatment, healthy eating, sensible portions and regular physical activity can all play a role in diabetes management. [1, 2, 3, 7, 9]
Start with one or two realistic changes you can maintain, then build on them over time. Sustainable habits can make diabetes management easier to incorporate into everyday life. [1, 3, 9]
Speak with a CARiNG pharmacist
For personalised support, visit your nearest CARiNG Pharmacy and speak with a pharmacist about your medicines, blood glucose monitoring and diabetes-management questions.
Find your nearest CARiNG Pharmacy →Useful resources
Medical disclaimer: This article is for general health education and is not a substitute for medical advice, diagnosis or treatment. Diabetes medicines, blood glucose targets, meal plans and exercise recommendations should be individualised. Speak with a qualified healthcare professional before making significant changes to your treatment plan, especially if you use insulin or medicines that can cause low blood glucose.
Frequently asked questions about managing diabetes
Can people with diabetes eat fruit?
Do I need to avoid all carbohydrates?
View references 9 sources
- CARiNG Pharmacy. What You Can Do to Manage Diabetes. Original CARiNG source article used for this update. Source
- World Health Organization. Diabetes. Geneva: World Health Organization; 14 November 2024 [cited 20 August 2026]. Source
- American Diabetes Association Professional Practice Committee for Diabetes. 5. Facilitating Positive Health Behaviors and Well-being to Improve Health Outcomes: Standards of Care in Diabetes-2026. Diabetes Care. 2026;49(Suppl 1):S89-S131. doi:10.2337/dc26-S005. Source
- Chiavaroli L, Lee D, Ahmed A, Cheung A, Khan TA, Blanco Mejia S, et al. Effect of low glycaemic index or load dietary patterns on glycaemic control and cardiometabolic risk factors in diabetes: systematic review and meta-analysis of randomised controlled trials. BMJ. 2021;374:n1651. doi:10.1136/bmj.n1651. Source
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans. 2nd ed. Washington (DC): U.S. Department of Health and Human Services; 2018. Source
- Centers for Disease Control and Prevention. About Water and Healthier Drinks. Atlanta (GA): Centers for Disease Control and Prevention; 5 March 2026 [cited 20 August 2026]. Source
- Ministry of Health Malaysia. Clinical Practice Guidelines: Management of Type 2 Diabetes Mellitus. 6th ed. 2020. Accessed September 2026. Source
- American Diabetes Association Professional Practice Committee for Diabetes. 6. Glycemic Goals, Hypoglycemia, and Hyperglycemic Crises: Standards of Care in Diabetes-2026. Diabetes Care. 2026;49(Suppl 1):S132-S149. doi:10.2337/dc26-S006. Source
- National Institute of Diabetes and Digestive and Kidney Diseases. Healthy Living with Diabetes. Accessed September 2026. Source
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