Beyond Carbohydrates: the key nutrients that support type 2 diabetes management

Protein: the unsung hero for blood sugar balance

Protein often gets overlooked, but it plays an important role in effectively managing blood glucose levels. Protein helps to slow digestion, and the absorption of carbohydrates, preventing rapid spikes in blood glucose levels after eating. It’s also key for building and maintaining lean muscle mass, which can assist with improving insulin sensitivity and blood sugar management.

What the research says:

Studies consistently show that moderate increases in protein intake (around 20–30% of total energy) can improve satiety, reduce post-meal glucose spikes, and support weight management in people with type 2 diabetes. Including a good source of protein with each meal and snack also helps to reduce cravings and energy dips.

Protein-rich foods include: lean meats, poultry, fish, eggs, dairy, tofu, legumes, nuts and seeds.

Fibre: the gut's best friend (and blood sugar's too)

Fibre helps to slow carbohydrate absorption, supports healthy gut bacteria, and keeps you feeling fuller for longer. It’s found in plant-based foods like vegetables, fruits, legumes, and whole grains, nuts and seeds.

There are two main types of fibre, soluble and insoluble fibre, both of which work in slightly different ways in the gut.

• Soluble fibre (found in oats, barley, apples, and psyllium) forms a gel in the gut that slows digestion and carbohydrate absorption, which helps to keep blood glucose levels stable.
• Insoluble fibre (found in whole grains and vegetables) supports digestive regularity and long-term gut health.

What the research says:

A higher fibre intake (25–30g per day, or more) is associated with improved blood glucose control, lower cholesterol levels, and reduced mortality risk. Yet most adults only get around half that amount daily!

Chloe suggests that you start with simple swaps to increase your fibre intake, such as:

• Choosing wholegrain bread instead of white bread
• Adding chickpeas into to salads or mixed dishes
• Snacking on nuts and seeds
• Aiming for at least two cups of colourful vegetables at lunch and dinner

Omega-3 Fatty Acids: protecting the heart

People with type 2 diabetes are at higher risk of cardiovascular disease, so nutrients that support your heart health are essential. Omega-3 fatty acids have anti-inflammatory benefits, supporting both heart health and general health. They’re found in oily fish, like salmon, sardines, and mackerel, as well as plant-based sources like olive oil, chia seeds, flaxseeds, and walnuts.

What the research says:

While omega-3s don’t directly lower blood sugar, they do help reduce triglycerides and inflammation, both of which are key contributors to heart disease risk. Including fish twice a week (or a plant-based source daily) can make a real difference.

Try increasing your intake of omega-3 fatty acids by:

• Including oily fish such as salmon, tuna and sardines 2-3 times per week
• Sprinkling some chia or flaxseed over your morning oats
• Using extra virgin olive oil in cooking and dressings

Note: for those who don’t eat fish, an algae oil supplement can be a good alternative, but be sure to check with your healthcare team first.

Magnesium, Vitamin D and Antioxidents

Beyond the big three, a few other nutrients deserve mention.

• Magnesium: helps to regulate blood glucose and insulin action. Foods like leafy greens, nuts, seeds, and whole grains are naturally rich in magnesium, and studies show that people with diabetes often have lower magnesium levels.
• Vitamin D: supports insulin sensitivity and immune health. It’s found in oily fish, eggs, and fortified foods, but for most of us, sunlight is the main source. Make sure to get your levels tested regularly, especially before starting a supplement.
• Antioxidants: found in a wide variety of foods, such as colourful fruits and vegetables. Antioxidants help to reduce oxidative stress, which is a key driver of diabetes complications. Aim to get a wide variety of different colours on your plate across all meals and snacks for an anti-oxidant boost!

The takeaway

Managing type 2 diabetes doesn’t have to focus on adjusting carbohydrate intake alone. There are other key nutrients such as protein, fibre, omega 3’s and more, which can impact how our body processes carbohydrates, as well as satiety, energy levels and appetite regulation. By focussing on more than just carbohydrates, you can support better blood sugar management, while also supporting your overall health and wellbeing.

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