Is All ‘Healthy Food’ Healthy for Diabetics?
- Gabriella
- Oct 8
- 2 min read
We’ve All Seen the ‘Healthy Food’ Image.
You know the picture — colourful plates filled with lean meats, bright vegetables, and “good-for-you” foods you might not actually enjoy.
If you’ve been diagnosed with Type 2 Diabetes, you’ve likely tried to eat “healthier.” Maybe your numbers improved for a while… but then they crept back up.
So, what’s going on? Is all ‘healthy food’ really healthy for diabetics?
The answer is not always.
Healthy for Some — Not for Blood Sugar
If your starting point was a poor diet before diagnosis, a standard “healthy eating” plan is a huge improvement.
But if your goal is to reverse Type 2 Diabetes or bring your blood sugar levels into a healthy range, not every so-called “healthy food” will help. Some foods, while packed with vitamins, minerals, and fibre, can still cause significant blood sugar spikes.
From now on, it’s time to look at food through a new lens:
👉 The blood sugar perspective.
That means your “healthy carbs,” such as whole grains, brown rice, or potatoes, all raise your blood sugar.
Why Some Healthy Foods Raise Blood Sugar
Type 2 Diabetes means your body struggles to manage glucose (blood sugar) efficiently. So, it’s vital to understand which nutrients have the biggest impact.
The main culprit? Carbohydrates.
Carbohydrates are long chains of sugar molecules. Once digested, they all turn into sugar in your bloodstream — even if they don’t taste sweet.
That means your “healthy carbs,” such as whole grains, brown rice, or potatoes, all raise your blood sugar. Your taste buds can’t tell the difference — but your blood sugar can.
The Hidden Sugars in ‘Healthy’ Whole Foods
This is why simply switching to a whole food diet doesn’t always help people with diabetes. In some cases, it can even make blood sugar control worse.
For example, foods like quinoa, beans, and lentils are often praised for their fibre and plant protein. But they’re also high in carbohydrates, which means they can raise your blood sugar — even though they’re considered “healthy.”
This is why many diabetics see their readings rise after moving to a plant-based or vegan diet.
A Smarter Approach: Look at Food Differently
When your blood sugar is high, the most effective strategy is to look at food from a blood sugar perspective.
That means keeping your carbohydrate intake low, while including:
Plenty of animal protein (for stability and satiety)
A wide variety of low-carb vegetables (for fibre and nutrients)
Adequate healthy fats (for energy and hormone balance)
This combination supports balanced blood sugar, reduces insulin resistance, and can help you move toward diabetes remission without medication.
Key Takeaway
Not all “healthy” foods are healthy for diabetics. To manage — and even reverse — Type 2 Diabetes, focus on how food affects your blood sugar, not just on general nutrition advice.
Ready to learn more? Register to my Free Masterclass '3 Evidenced-Based Strategies to Repair your Blood Sugar & HbA1c'.
