How Diet and Exercise Can Help Manage Diabetes

"Learn how healthy eating, exercise, blood sugar monitoring, and treatment can support effective diabetes management."

September 27, 2026

ILLUSTRATION. A balanced diet plays an important role in helping manage blood sugar levels in people with diabetes.

Managing diabetes is not simply about avoiding sugary foods. Daily eating habits, carbohydrate choices, the types of fats consumed, and physical activity can all play an important role in managing blood glucose levels.

For people with type 2 diabetes, lifestyle changes can help control blood sugar and, for some people, become an important part of treatment. People with type 1 diabetes still need insulin, but a healthy diet and regular physical activity can support overall health and help with diabetes management.

Because everyone's needs are different, changes to diet and physical activity should be tailored to a person's health condition, medications, and recommendations from healthcare professionals.

Choose Carbohydrates Wisely

Carbohydrates do not necessarily need to be eliminated from the diet because someone has diabetes. What matters more is paying attention to the type, amount, and quality of carbohydrates consumed.

Refined carbohydrates and foods with added sugar can cause blood glucose levels to rise more quickly. Examples include white sugar, white flour, white rice, and sugary drinks or large amounts of fruit juice.

Instead, carbohydrate sources that contain more fiber can be incorporated into a healthy eating pattern, such as:

Whole fruit.
Whole grains.
Brown rice or other whole-grain rice varieties.
Whole corn.

Whole fruit is generally a better choice than fruit juice because it retains fiber and usually takes longer to consume. However, portion size still matters because fruit contains carbohydrates.

Combine Carbohydrates With Protein

Combining carbohydrate sources with protein and fiber-rich foods can help make meals more filling and may slow digestion.

Some food combinations that can provide inspiration include:

Whole-grain bread with unsweetened peanut butter.
Whole-grain crackers with low-fat cheese.
Lean turkey in whole-grain pita bread.
Brown rice with beans.
An apple with peanut butter.
Brown rice with grilled salmon.

The same principle can be applied to everyday meals in Indonesia. For example, carbohydrate sources can be combined with fish, eggs, tofu, tempeh, skinless chicken, and vegetables.

The focus should not be on a single food but on the overall eating pattern and appropriate portion sizes.

Don't Avoid Fat—Choose Healthy Sources

Fat is still an essential nutrient. However, the type of fat consumed matters, particularly for people with diabetes who also have risk factors for heart disease.

Sources of unsaturated fats include:

Fatty fish such as salmon.
Avocados.
Almonds and other nuts.
Olive oil.
Canola oil.

In contrast, saturated fat intake should be limited. Trans fats should also be avoided as much as possible because they are associated with an increased risk of cardiovascular disease.

Trans fats may be found in some processed foods, depending on their ingredients and production methods. Reading food labels can therefore help identify fat content and the ingredients used.

Physical Activity Helps Manage Diabetes

Physical activity is an important part of diabetes management. Exercise can help the body use glucose for energy and improve insulin sensitivity.

Aerobic activities such as brisk walking, cycling, swimming, or other activities that raise the heart rate can be suitable options.

Strength training is also important. Activities such as resistance exercises or bodyweight training can help maintain and build muscle mass.

Rather than immediately setting a demanding exercise goal, physical activity can be increased gradually according to individual ability. Adults are generally advised to get at least 150 minutes of moderate-intensity aerobic activity per week, which can be spread across several days.

Reducing prolonged sitting and moving more throughout the day can also be helpful.

Monitor Blood Sugar During Exercise

For some people with diabetes, exercise can affect blood glucose levels. The risk of blood sugar dropping too low is particularly important to consider for people who use insulin or certain diabetes medications.

The type of exercise, timing of physical activity, food intake, and medications can all influence how blood glucose responds to exercise.

If someone is starting a regular exercise routine or wants to increase exercise intensity, consulting a healthcare professional can help determine an approach that is appropriate for their individual condition.

Diet and Exercise Are Not a Replacement for Treatment

Lifestyle changes can support diabetes management, but they do not mean that everyone can stop taking medication or insulin.

Treatment needs vary depending on the type of diabetes, blood glucose levels, overall health, and other factors. For people with type 1 diabetes, insulin remains an essential part of treatment.

Diabetes medication or insulin should therefore not be stopped or have its dosage changed without guidance from a healthcare professional.

Ultimately, diabetes management is more effective when healthy habits become part of a long-term routine rather than relying on extreme short-term changes.

Choosing higher-quality foods, paying attention to portion sizes, staying physically active, and following an appropriate treatment plan can all help maintain better diabetes control.

If you plan to make significant changes to your diet or physical activity, particularly if you use blood glucose-lowering medication or insulin, consulting a doctor or registered dietitian can help tailor the plan to your individual needs.