Best Diets for Diabetes & Weight Loss: What Actually Works
If you’re trying to manage diabetes and lose weight, but feel overwhelmed by all the “quick fix” diets out there, you’re not alone. From keto to juice cleanses, trendy diets are everywhere, but not all of them are safe or effective, especially when it comes to managing blood sugar.
Here’s the good news: not every popular diet is just hype. Some are backed by solid research and can actually help with diabetes control while supporting sustainable weight loss—if you know what to look for. In this guide, we will walk you through five well-known eating styles, explaining which ones are worth considering and why.
What is Diabetes, and Why Does Diet Matter?
Before diving into diets, let’s understand why what you eat matters so much, especially if you have or are at risk of diabetes.
Diabetes happens when your body can’t properly regulate blood sugar levels. This could be because your body doesn’t produce enough insulin, or because your cells don’t respond to it the way they should. Over time, high blood sugar can damage your organs: the heart, kidneys, eyes, and nerves.
What you eat plays a major role in managing this. The right diet can help you stabilise blood sugar, lose excess weight, reduce inflammation, and lower your risk of complications.
In Singapore, 1 in 3 people are at risk of developing diabetes, and 1 in 9 already has it. Many don’t even realise they’re at risk until complications arise. That’s why finding a way of eating that works for your lifestyle (and not just what’s trending) is so important. Choosing a healthy eating plan for diabetes helps lay the foundation for long-term success.
So, how can you tell which diets are actually helpful in managing diabetes? Let’s look at five popular eating styles—why they work, what to eat, and who they’re best suited for.
Which Popular Diets Actually Help with Diabetes?
1. Mediterranean Diet
The Mediterranean diet emphasizes whole foods like fruits, vegetables, nuts, whole grains, and healthy fats such as olive oil and fatty fish. Its flexibility and the rich flavors make it easier to stick with long-term, helping you make lasting changes. While it may not be a traditional Asian eating style, you can still adapt it using local ingredients, like stir-fried kailan with garlic, grilled fish with olive oil, and swapping white rice for fibre-rich options like brown rice, red rice, or even barley.
Why it works:
It improves blood glucose control, reduces insulin resistance, and supports heart health, especially crucial for people with diabetes. Studies have shown it can also reduce the risk of developing type 2 diabetes by up to 23%. If you enjoy bold, herby flavours and shared meals, this way of eating might feel more like a lifestyle than a “diet.”
Eat more:
Whole grains like brown rice and quinoa, which provide steady energy and fibre
A variety of vegetables such as leafy greens, tomatoes, and broccoli, to boost vitamins and antioxidants
Fresh fruits like berries and apples, rich in fibre and low glycemic index
Healthy fats from olive oil and nuts that support heart health and reduce inflammation
Lean proteins, including fatty fish like salmon and sardines, are excellent sources of omega-3s
Limit:
Red and processed meats, which can increase inflammation
Added sugars and sugary drinks that spike blood sugar levels
2. DASH Diet (Dietary Approaches to Stop Hypertension)
Designed to lower blood pressure, DASH also benefits diabetes by focusing on low-sodium, nutrient-rich foods like fruits, vegetables, whole grains, lean proteins, and low-fat dairy. It helps reduce inflammation and improve insulin sensitivity, making it a great choice if you have diabetes and hypertension.
Why it works:
It supports heart health, reduces inflammation, and helps stabilise blood glucose levels. If you’re cooking for your family, this diet is easy to adapt for everyone at the table—no need for separate meals.
Eat more:
Whole grains such as brown rice, wholemeal bee hoon, brown mee sua, and oats provide fibre and help stabilise blood sugar.
A rainbow of vegetables like spinach, kale, and broccoli, rich in potassium and fibre
Fresh fruits, including apples, guava, papaya, and berries for natural sweetness and antioxidants
Lean proteins such as fish, skinless poultry, and legumes to support muscle health
Low-fat dairy, which provides calcium and vitamin D without excess saturated fat
Limit:
High-sodium processed foods that elevate blood pressure
Saturated and trans fats that worsen insulin resistance
Sweets and sugary drinks that cause blood sugar spikes
3. Zone Diet
The Zone Diet balances carbs, protein, and fat in every meal to help prevent blood sugar spikes. It encourages portion control and stable energy levels, which can support weight management. However, scientific backing is limited, so it’s best followed under the guidance of a healthcare professional to ensure it's tailored to your needs.
Why it works:
It emphasizes balancing carbs, protein, and fat in a 40:30:30 ratio, helping stabilize blood sugar and reduce inflammation. But the strict ratios can be hard to follow long-term, and this diet isn’t as widely recommended by health authorities.
Eat more:
Lean proteins like chicken, tofu, and fish to maintain muscle and fullness
Non-starchy vegetables such as broccoli, kale, and peppers for fibre and vitamins
Low-glycemic fruits including berries and apples to minimize blood sugar swings
Whole grains like quinoa and brown rice in controlled portions for steady energy
Healthy fats from avocado, olive oil, and nuts for heart health and satiety
Limit:
Refined starches like white bread and large servings of potatoes that cause quick blood sugar rises
Processed foods that add empty calories
Excess alcohol and sugary snacks that disrupt glucose control
4. Vegan Diet
A plant-based vegan diet is rich in fibre and antioxidants, which improve insulin sensitivity and support weight loss. It excludes all animal products, so planning is key to ensure you get enough nutrients like B12 and iron, and high-quality protein. Protein sources like tofu, tempeh, lentils, quinoa, and soy milk can help meet your needs. This diet also tends to be lower in unhealthy fats, reducing heart disease risk.
Why it works:
A well-planned vegan diet can be rich in fiber, antioxidants, and complex carbs that are great for steady energy and blood sugar regulation. Plus, cutting out meat may naturally reduce intake of saturated fat. Going fully vegan isn’t for everyone, and that’s okay. But even a few plant-based days each week can bring real benefits for your blood sugar and overall health. It’s all about what works for your life.
Eat more:
Whole grains such as brown rice, quinoa, and oats for sustained energy
A wide variety of vegetables including leafy greens and cruciferous veggies for antioxidants
Fruits like berries and apples that offer fibre and vitamins
Legumes such as lentils, chickpeas, red beans, and tau kwa (firm tofu) that provide plant-based protein and fibre
Nuts, seeds, tofu, and tempeh to ensure adequate protein and healthy fats
Limit:
Refined sugars and processed vegan snacks high in unhealthy fats
Excess oils and alcohol that can add unwanted calories
For a deeper understanding of how protein fits into your diet—especially for blood sugar control and weight management—check out The Lazy Person’s Guide to Protein. It breaks down the role of protein in keeping you full, preserving muscle, and stabilising blood sugar, without overcomplicating things.
5. Vegetarian Diet
Vegetarian diets include plant foods plus dairy and eggs, offering more dietary flexibility. They can improve blood sugar control and support weight loss while helping you meet nutritional needs more easily than a fully vegan diet.
Why it works:
Research shows vegetarian diets can improve blood sugar control, support weight loss, and reduce cholesterol. You don’t have to give up all animal products to improve your health. A vegetarian diet offers flexibility while still giving you the benefits of fibre-rich foods. It’s a gentle and sustainable way to start improving your eating habits, especially if you're easing into more plant-based choices.
Eat more:
Whole grains like oats, brown rice, and barley that provide fibre and complex carbs
Vegetables such as leafy greens and peppers rich in antioxidants and nutrients
Fruits including apples, oranges, and berries for natural sweetness and vitamins
Legumes like beans, lentils, and chickpeas as good protein sources
Low-fat dairy and eggs (optional) to supply calcium and high-quality protein
Limit:
Meats and processed meats which may increase inflammation
Sugary drinks and highly processed foods that negatively impact glucose levels
If all this still feels overwhelming, don’t worry—you’re not alone. We’re here to help you navigate it step by step.
So, Which Diet is Right for You?
Each of these eating styles has pros and cons. To figure out what fits best:
✅ Think about your personal preferences and cooking habits
✅ Consider any other health conditions (like high blood pressure)
✅ Choose what’s realistic based on your budget and lifestyle
Most importantly, consult with your doctor or dietitian before making big changes. What works for one person may not work for another. Practicing carbohydrate counting or mindful portion control for diabetes can help tailor your meals more effectively.
If you haven’t had your screening yet, check out Singapore’s Screen for Life programme for affordable early detection.
Check out the quick tips below for simple, realistic ways to ease into a diabetes-friendly eating style. These small steps can make a big difference over time.
And if you’re looking for strategies that go beyond diet like fitness routines, habit changes, or sustainable lifestyle tweaks, don’t miss our blog on how to lose weight and maintain it. It breaks down the long-term approach in simple, actionable steps.
⚠️ Disclaimer: The information in this article is for general wellness purposes only and should not be considered medical advice. Individual results may vary. If you have specific health concerns or conditions, please consult a healthcare professional before making dietary changes.
Conclusion
Managing diabetes doesn’t mean giving up all your favorite foods or following a restrictive plan forever. What matters most is finding an eating style that works for you—something enjoyable, practical, and sustainable. The Mediterranean, DASH, Zone, Vegan, and Vegetarian diets all offer science-backed benefits, but what really counts is how well the plan fits into your lifestyle.
You don’t have to do it alone. We understand that figuring out what to eat can feel overwhelming, especially with so much conflicting advice out there. But even small, consistent changes, like choosing lower sugar foods, swapping sugary drinks for water or adding more veggies to your meals, can make a big difference in your blood sugar and energy levels.
If you're unsure where to start, we’re here to help. With our nutrition coaching, we’ll work together to create a balanced diet for diabetes that fits your preferences, needs, and goals.
Ready to take control of your blood sugar and feel better every day? Our certified nutritionist will help you create a diabetes-friendly diet that suits your lifestyle—no fads, just science-backed solutions that work. Book a free consultation or fill out the form below to get started.
We also debunk common misconceptions in our blog, ‘Top 5 Diabetes Myths Busted’, because good health starts with the right information.
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