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Hi @Taity's T shirt and welcome to the forum.
Long preamble, so you understand why to eat what I suggest:
Out of the 3 macro nutrients, only carbohydrates are non-essential; both Proteins and Fats are essential!
All carbohydrates turn into sugars when digested. This include starches like potato, flour, grains. Fruit juice needs to be treated like any other very sugary drink even though it contains a small amount of vitamins. Most vitamins are contained in fats rather than carbohydrates.

Type 2 diabetes is an intolerance to the large quantity of carbohydrates in our modern diet which cause the body to produce insulin (the fat storage hormone) in order to remove the un-used glucose from the blood stream. It does that by forcing it into fat cells in your body (subcutaneous if you are lucky, visceral fat cell if you are unlucky). Visceral fat causes Non Alcoholic Fatty Liver 'disease' which makes T2 Diabetes worse. So dietary fat isn't the reason we get fat, it is carbs that do it (ask any pig farmer).

So eat (much) less carbohydrates and eat more protein (and the fat that it's naturally packaged with) to get your nutrients and energy. mainstays of low carbohydrate way of eating include: Meat (particularly fatty cuts), Fish, Eggs, full fat Dairy, above ground veg - particularly cruciferous and leafy green veg, Nuts (except for high carb false nuts such as Cashew) , Olive and Avocado (one of the few fatty fruits (though it's treated like a vegetable).
 
ianf0ster said:
Hi @Taity's T shirt and welcome to the forum.
Long preamble, so you understand why to eat what I suggest:
Out of the 3 macro nutrients, only carbohydrates are non-essential; both Proteins and Fats are essential!
All carbohydrates turn into sugars when digested. This include starches like potato, flour, grains. Fruit juice needs to be treated like any other very sugary drink even though it contains a small amount of vitamins. Most vitamins are contained in fats rather than carbohydrates.

Type 2 diabetes is an intolerance to the large quantity of carbohydrates in our modern diet which cause the body to produce insulin (the fat storage hormone) in order to remove the un-used glucose from the blood stream. It does that by forcing it into fat cells in your body (subcutaneous if you are lucky, visceral fat cell if you are unlucky). Visceral fat causes Non Alcoholic Fatty Liver 'disease' which makes T2 Diabetes worse. So dietary fat isn't the reason we get fat, it is carbs that do it (ask any pig farmer).

So eat (much) less carbohydrates and eat more protein (and the fat that it's naturally packaged with) to get your nutrients and energy. mainstays of low carbohydrate way of eating include: Meat (particularly fatty cuts), Fish, Eggs, full fat Dairy, above ground veg - particularly cruciferous and leafy green veg, Nuts (except for high carb false nuts such as Cashew) , Olive and Avocado (one of the few fatty fruits (though it's treated like a vegetable).
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This is the carbohydrate-insulin-model of obesity. As far as I know there is no evidence that supports it. I believe experiments with low-carb and diets with a lot of carbs give the same results. (Low carb diets have an initial weight loss due to loss of water.)
 
Taity's T shirt said:
Struggling to get my head round what to eat!?
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Would you like to say a bit more about your diagnosis as what is a sensible dietary approach may depend on where you are on the diabetes scale and that will be indicated by what your HbA1C is. If you are on any medication again that may affect what approach may suit you.
As mentioned it is all about reducing your intake of carbohydrates as they convert to glucose but knowing your starting point will give a clue as to how much you need to do.
If you are interested in following a low carb regime this link will give you some ideas for modifying your diet https://lowcarbfreshwell.co.uk/ A low carb regime is suggested as being no more than 130g total carbs per day, it does not mean NO carbs though some people you may see do choose to do that.
Some people find a low calorie or shakes-based approach can give them a kick start but whatever you choose has to be enjoyable otherwise it will not be sustainable.
 
Taity's T shirt said:
Thanks for that vital information. Much appreciated
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Welcome to the forum @Taity's T shirt

The Carbohydrate Insulin Model is a hypothesis which some on the forum find helpful in their understanding of their own condition (T2 can seem to be an umbrella term for a range of different blood glucose disrupting conditions), but it is not necessarily the only explanation of weight gain, or more specifically the development of T2 diabetes.


However many forum members find a reduction in their overall carbohydrate intake (not just ‘of which sugars’) is a very helpful part of their diabetes management toolkit, alongside reducing calories, aiming for weight loss (particularly abdominal / visceral fat), and increasing exercise / activity.

There are a variety of meal plans you can browse here which focus on differing strategies, including low carb, low calorie, veggie, mediterranean, and budget-conscious options 🙂

Good luck, and let us know how your experiments go 🙂
 
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