My First Healthy Food Swaps After Being Diagnosed with Type 2 Diabetes
This article shares my personal experience and isn't medical advice. Always speak to your diabetes team before making changes to your medication or diet.
Being diagnosed with Type 2 diabetes has been a huge adjustment for me.
Like many people, I had to start learning about carbohydrates, sugar, portion sizes and how different foods affect my blood sugar levels. It can feel overwhelming at first, and I'm still learning every day.
At the moment, I take 1,000 mg of Metformin twice a day and 100 mg of sitagliptin once a day, but despite the medication, my blood sugar levels still aren't stable. There's a possibility I may need insulin very soon again, as I was on it whilst pregnant with my second child, and while that thought can be worrying, I've learned that diabetes isn't a one-size-fits-all condition.
Every person responds differently to medication, food and lifestyle changes. Sometimes it takes time to find what works best, and that's okay.
Starting With Small Food Swaps
I knew I couldn't change everything overnight, so instead of trying to follow a strict diet, I started making small swaps that felt realistic.
These are some of the changes I've started making.
Chocolate → Cashews and Peanuts
Chocolate has always been an easy snack to reach for, but because it's high in sugar, I've started replacing it with small portions of cashews or peanuts instead.
They're filling, contain protein and healthy fats, and help me avoid reaching for sugary snacks.
Cakes and Sweet Treats → Strawberries and Cherry Tomatoes
Rather than cakes, biscuits and other sweet treats, I've been choosing foods like fresh strawberries and cherry tomatoes.
The strawberries help satisfy my sweet tooth naturally, while cherry tomatoes make a refreshing snack that I genuinely enjoy.
Regular Potatoes and Chips → Sweet Potatoes
I've also started swapping regular potatoes for sweet potatoes where I can.
They're delicious, versatile and have become one of my favourite additions to meals.
Pizza and Burgers → Quorn Chicken
Instead of relying on takeaways like pizza and burgers, I'm trying to build healthier meals around Quorn chicken products.
Quorn chicken slices have become a favourite because they're quick, convenient and easy to add to meals.
Adding More Vegetables
I've started including peas with more of my meals as an easy way to eat more vegetables.
Simple changes like this make meals feel more balanced without making them feel boring.
Eating More Eggs
Eggs have also become a regular part of my meals because they're filling, packed with protein and incredibly versatile.
Healthy Doesn't Have to Mean Bland
One thing I've realised quite quickly is that healthy food doesn't have to be tasteless.
I still enjoy adding gravy to my meals because it adds flavour and makes healthier dinners feel comforting. Eating well doesn't mean you have to give up enjoying your food.
This Journey Isn't EasyOne thing I've already realised is that managing diabetes isn't as simple as taking tablets and hoping everything falls into place.
There will be good days.
There will be frustrating days.
There will probably be times when your blood sugar doesn't make sense, even when you've done everything "right."
That's one of the hardest parts of diabetes.
We Need to Support Each OtherIf there's one thing I'd like to say to anyone else living with diabetes, it's this:
You're not alone.
We all respond differently to medication, food and exercise. What works brilliantly for one person might not work as well for someone else.
That's why it's so important that we support one another instead of comparing ourselves.
We can share ideas, encourage each other and celebrate the small victories together.
There Will Be Bumps in the RoadI'm still at the beginning of my own journey, and I know there will be bumps along the way.
My medication may need to change.
I may eventually need insulin.
Or I may find that different food choices and lifestyle changes help improve my blood sugar over time.
Right now, I simply don't know.
What I do know is that giving up isn't an option.
Diabetes is a marathon, not a sprint. Every healthy choice is a step in the right direction, even if progress sometimes feels slow.
If you're reading this because you've recently been diagnosed, I hope this reminds you that you don't have to be perfect.
Take one day at a time.
Make one healthy swap at a time.
Ask questions.
Accept support.
And remember that every one of us is learning as we go.
Together, we'll find what works for each of us—even if the journey isn't always an easy one.
Please read my article about how Dapagliflozin has transformed my personal diabetes control 🩷
What foods are you eating to improve your HBA1C ?
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