Healthy Cooking Tips for People With Diabetes
A collaboration for The Diabetes Council (2019)
I was one of a few top chefs who participated in the campaign to raise awareness of diabetes.
As the old website continues to be migrated to this new platform, I thought my participation was still worth sharing.
When it comes to cooking and eating healthily, one of the first things to keep in mind is blood sugar balance. Stable blood sugar helps prevent energy crashes, supports productivity, focus and mood, and reduces the urge to snack or reach for stimulants like caffeine and sugar, which only create a short-lived high followed by another dip and more cravings.
Staying well hydrated throughout the day is also crucial for energy, cognition and appetite regulation.
For people living with diabetes, blood sugar management can feel like a full‑time job and quickly become overwhelming. Cooking from scratch often becomes necessary, as many ultra-processed foods are loaded with sugar—much of it hidden under different names. Even “healthy” snacks can contain surprisingly high amounts of sugar [plus salt, trans fat, and a long list of questionable additives linked to inflammation and blood glucose disturbances, as well as high-fructose content associated with fatty liver disease].
To help keep blood sugar levels steadier:
Aim for meals made of at least 75% vegetables, mostly raw or lightly cooked to preserve key nutrients and antioxidants.
Maximise your protein intake with plant-based proteins (such as legumes, tofu, tempeh, nuts and seeds), which are usually rich in fibre as well.
Choose good-quality fats and use them mindfully. Avoid refined and highly processed vegetable oils. Instead, include small amounts of whole-food fats such as avocado, olive oil, nuts, and seeds.
Having a printed glycaemic index (GI) list on your fridge can be very helpful, as it guides you towards foods that have a gentler impact on blood glucose. Learning about the food insulin index can deepen your understanding of which foods support more stable blood sugar in diabetes management.
My favourite cooking method is steam‑frying, a fantastic way to cook quickly and healthily. Heat a pan, add a few tablespoons of water, then add your ingredients and immediately cover with a lid. The trapped steam cooks the food in no time. Vegetables should be cooked in a small amount of water and left slightly crunchy; this is usually a good sign that more nutrients and antioxidants are retained.
For animal proteins, part‑grilling and part‑baking can create great flavour and texture. If you fry, use a very small amount of a stable fat; around a quarter of a teaspoon of raw organic coconut oil can be enough for a pan. Fish cooked in foil (en papillote) holds onto moisture and flavour beautifully [ensure you first lay the food in a sheet of parchment paper on top of the aluminium foil to avoid aluminium leeching into the food as it cooks].
Use herbs and spices generously. Marinating lean meats or fish before cooking is a wonderful way to layer flavour without relying on sugar‑heavy sauces. Don’t be afraid to experiment; finding combinations you genuinely enjoy makes it easier to stay consistent. [Spices are also foods ranking at the top of the ORAC scale, so a little goes a long way].
Cooking should feel like an act of care, not punishment. You’re about to eat what you prepare, so bring some joy into the process. Involving your partner, children or friends can turn meal prep into meaningful shared time.
Traditional comfort dishes like lasagne or pasta can easily be made in lighter, blood‑sugar‑friendly ways. Thinly sliced courgettes and aubergines can replace pasta sheets. If you don’t have a spiraliser yet, this might be the perfect time: courgette “noodles” are a versatile alternative to wheat or egg noodles and work well with many sauces. A rich tomato stew with chickpeas can be just as satisfying as meatballs in sauce.
It can also help to avoid sugary dairy products, such as flavoured yoghurts and many ready‑made desserts, which often contain added sugars that can heavily disturb blood sugar balance.
Portion awareness matters too, especially when living with diabetes. You want to feel satisfied after a meal, comfortably nourished, not over‑full or so heavy that you feel you need a nap.
Finally, presence is indispensable; that’s known as mindful eating: eating slowly, chewing thoroughly, and focusing on your meal (without screens or distractions) can improve digestion, satisfaction, and blood sugar responses.
If you feel disconnected from food, visit a farmer’s market: look at the colours, feel the textures, smell the produce, and choose the fruits and vegetables that make you smile. Better yet, if you can, try growing a few things yourself. Even a small pot of herbs on a windowsill can help you reconnect with food and where it comes from, bringing more intention to your plate.