Type 2 Diabetes

A healthy, balanced diet plays an important role in helping people with Type 2 diabetes manage their blood glucose levels, maintain a healthy weight and reduce the risk of long-term complications. Meals that combine moderate portions of carbohydrates with lean protein, fibre-rich vegetables and healthy fats are generally more effective at supporting stable blood sugar levels.

A recipe is considered Suitable for Type 2 Diabetes when it meets the following principles.

1. Sensible Carbohydrate Portions

Recipes should contain moderate amounts of starchy carbohydrates rather than excessive portions.

As a general guide for recipes serving four people:

• Rice: up to 250g dry weight
• Pasta: up to 250g dry weight
• Noodles: up to 250g dry weight
• Potatoes: around 500g total
• Bread: one standard portion per person

If a recipe exceeds these amounts, FiveDinners will usually recommend reducing the carbohydrate portion.

---

2. Plenty of Fibre

The recommended amount of vegetables, fruits per day is 5 portions (about 80g per portion = 400g per day). Recipes should include at least 1 portion of vegetables or pulses per serving, but we aim for more, 120g per main meal. If a recipe contains less than approximately 120g of vegetables across the entire recipe (excluding potatoes), FiveDinners recommends adding additions such as:

Good choices include:

• Broccoli
• Spinach
• Kale
• Green beans
• Cabbage
• Courgettes
• Peppers
• Mushrooms
• Peas
• Beans
• Lentils
• Chickpeas

this helps slow the absorption of carbohydrates.

---

3. Lean Protein

Each meal should contain a good source of protein to help improve satiety and reduce blood sugar spikes.

Good sources include:

• Chicken
• Turkey
• Lean beef
• Lean pork
• Fish
• Seafood
• Eggs
• Greek yogurt
• Lentils
• Chickpeas
• Beans
• Tofu

---

4. Limit Added Sugars

Recipes should avoid large quantities of added sugar.

Ingredients such as:

• Honey
• Sugar
• Sweet chilli sauce
• Ketchup
• BBQ sauce

are acceptable in small amounts, but FiveDinners may recommend reducing them if used excessively.

---

5. Healthy Fats

Recipes should favour healthier fats such as:

• Olive oil
• Rapeseed oil
• Nuts
• Seeds
• Oily fish
• Avocado

while limiting meals that rely heavily on:

• Deep frying
• Butter
• Heavy cream
• Fatty processed meats

---

6. Overall Balance

Rather than focusing on individual ingredients, FiveDinners considers the meal as a whole.

A recipe with rice or pasta may still be suitable if it:

• contains sensible carbohydrate portions;
• includes plenty of vegetables;
• provides a good source of protein; and
• limits added sugars.

Likewise, recipes containing potatoes can still be suitable when served in moderate portions alongside protein and vegetables.

---

How FiveDinners Assesses Type 2 Diabetes

A recipe is considered suitable for Type 2 Diabetes when it:

• Includes sensible portions of carbohydrate.
• Provides a good source of lean protein.
• Contains at least two portions of vegetables or pulses.
• Is relatively high in fibre.
• Uses only small amounts of added sugar.
• Is balanced overall rather than relying heavily on refined carbohydrates.

If a recipe exceeds these guidelines, FiveDinners will recommend simple adjustments, such as reducing rice, pasta or potatoes, increasing vegetables, or reducing added sugars.

Quick Guide

A recipe is classed as suitable for Type 2 Diabetes if it:

• Uses moderate carbohydrate portions
• Includes plenty of vegetables or pulses
• Provides a good source of lean protein
• Is high in fibre
• Keeps added sugars to a minimum
• Is balanced as a complete meal