| 15 minutes

Proper nutrition for type 2 diabetes

Written by Lena, Nutritionist (M.Sc. Medical Nutrition)

Lifestyle-based diseases such as obesity and the resulting complications such as type 2 diabetes have now reached epidemic proportions worldwide. In Europe alone, a total of 61 million people were affected by diabetes in 2021. Due to our Western eating habits, the number of those diagnosed with diabetes continues to increase.

But what starts with an unhealthy lifestyle can just as easily be counteracted by a healthy lifestyle. Let’s show you exactly how to do this!

Topics at a glance

  1. Understanding metabolism.

  2. Lifestyle change step by step.

  3. The new diabetes therapy.

  4. Healthy eating with the plate principle.

  5. Foods that can help you can get your blood sugar under control!

  6. Why is losing weight with diabetes so difficult?

  7. What diet to follow for type 2 diabetes?

  8. Almased makes it easy for you!

  9. Better blood sugar levels in just 12 weeks.

Understanding metabolism

If you want to change something, you first must know what's going wrong. In the case of a metabolic disease such as type 2 diabetes, this usually entails many causal factors. This is because diabetes can be caused and driven by many different issues.

Lifestyle factors such as too little exercise and an unhealthy diet play an important role. Poor sleep and constant stress in everyday life can also have negative effects on our metabolism further promoting the onset of type 2 diabetes.

Most people probably realise that being overweight puts an extra strain on our bodies. However, excess fat deposits are not only problematic because it also restricts our mobility and puts a strain on our joints. In addition, increased inflammation levels develop in our bodies thus put our cells under constant stress.

Elevated levels of sugar in the blood further drive the inflammatory processes and cellular stress. In the case of poor blood sugar regulation, such as poorly controlled type 2 diabetes, this leads to cellular and longer-term organ damage.

Lifestyle change step by step

A diagnosis of type 2 diabetes should no longer be greeted with despair. The disease is highly manageable and in certain cases reversable, but as with many things in life, falls to us in part to obtain successful outcomes.

Step 1

For people who are overweight and have T2D, weight loss is the first important step. This is because a large proportion of the consequential risks associated with diabetes are strongly related to excessive weight. Our fat cells release various messenger substances and in excessive quantities, these so-called "adipokines" promote detrimental inflammatory processes in the body. Common consequences are vascular damage, insulin resistance, but also the development of cancer.

Step 2

Nutrition in diabetes should not be underestimated. This is not about restricting carbohydrate intake. Rather, we should be mindful of the quality of the food we consume. For example, fibre from whole grain products is very important. It supports the intestinal microbiome and can somewhat curb inflammatory processes in the body. The glycaemic index (GI) indicates how much a food causes blood sugar levels to rise. This value can be used as a good guide to select high-quality carbohydrate sources. Almased for example, has a low GI of 27 and thus supports balanced blood sugar levels.

Step 3

Get active! Exercise in the aftermath of your meals can change your blood sugar levels. In the long term, regular exercise also helps maintain a healthy weight and strengthen your cardiovascular system.

The new diabetes therapy

As a rule, many diabetes therapies are based on drug approaches. However, recent studies show that for people with T2D, lifestyle changes are essential.

The top priority in the treatment of T2D is weight loss. This alone in many cases can often get the disease under control. With an effective change in diet and more physical activity, those with T2D can attain a better quality of life on their own.

This is exactly where Almased comes in! The co-ordinated combination of soya protein, skimmed milk yogurt and honey supports effective weight loss. Diabetological studies have also shown that the special formula lowers blood sugar levels as well as long-term blood sugar levels (HbA1c).

Healthy eating with the plate principle

The consumption of any food has a direct effect on blood sugar levels, which is why the correct selection and composition is so important.

An essential tip for people with diabetes is to reduce the carbohydrate content in the meal with a particular emphasis on low-glycaemic foods. Aim to keep the satiating protein content in your meal higher. Low-calorie and mineral-rich vegetables will make for a fuller plate. Following these steps can result in blood sugar fluctuations being avoided.

Here's how it works:

Super balanced meals can be made without much thought with the plate principle. Every plate should contain protein, vegetables, carbohydrates and healthy fats in the right proportions!

Vitamin-rich vegetables

First, cover half of the plate with mixed vegetables or even fresh lettuce (up to 500 g). The variety of vegetables, whether cooked or raw, is a plus here. In addition to leaf salads, we recommend tomatoes, cucumbers, peppers, fennel, celery, carrots, kohlrabi, fresh herbs, etc. for a varied salad plate.

For example, cauliflower, broccoli, green beans, spinach, white cabbage, sauerkraut, red cabbage, brussel sprouts, carrots, beetroot, etc. are suitable as cooked vegetables. Thus, the variety of different vegetables provides you with a very good supply of vitamins and minerals.

Satisfying source of protein

Protein should make up a third of the plate. Very good sources of protein are 150-200 g of fish or low-fat meat, eggs and dairy products (especially low-fat quark and low-fat cheese). Among the plant-based protein sources, soya products and legumes score particularly well.

Combining animal and vegetable protein sources with each other or supplementing them with other vegetable protein sources such as mushrooms, nuts or seeds, further increases the biological value of the meal. The multi-component protein in Almased is also of such high quality because the components of soya and yogurt are in an optimal mixing ratio to each other. This allows your body to absorb all the amino acids needed with just one shake.

Don't leave out carbohydrates!

Complex carbohydrates are important for an adequate supply of fibre (30g per day). They ensure a healthy metabolism and should fill the remainder of the plate. A large slice of whole grain bread or roll, 40-60 g whole grain pasta, whole grain rice or other whole grain cereals (weighed raw) are recommended.

Avoid all carbohydrate-containing foods that have an unfavourable effect on blood sugar levels - i.e. so-called "fast", low-fibre carbohydrates: sugar and sweets, white bread, white rolls, croissants, waffles, cakes, cornflakes & co, soft drinks, cola drinks, lemonades, fruit juices, white pasta, white rice, instant rice, corn starch and french fries.

Small amounts of low-carbohydrate fruits such as berries (raspberries, blueberries, blackberries, currants) or even apples and pears can be integrated into the meal in moderation (preferably in the morning or at noon). In combination with other fatty and protein-containing foods, the otherwise quickly absorbable carbohydrates enter the blood system slower.

Almased also contains carbohydrates, which come mainly from natural honey. In addition to simple carbohydrates, it also contains many trace elements and enzymes. In the unique manufacturing process, the active enzymes of our natural honey can unfold their effect, so that the individual Almased components are particularly well absorbed by the body. The positive effect on blood sugar levels results from the synergy effect of all ingredients.

High-quality omega-3 fatty acids

The importance of an adequate supply of omega-3 fatty acids for cardiovascular health has been established by many clinical studies. Risk factors such as impaired blood lipid or blood sugar levels, blood pressure and inflammation levels were effectively reduced by regular intake.

Unsaturated vegetable fats are an integral part of a healthy diet. The omega-6 fatty acid linoleic acid and the omega-3 fatty acid alpha-linolenic acid are essential fats. This means that the body cannot produce these fatty acids itself. Therefore, linoleic acid and alpha-linolenic acid should not be excluded from the diet and should be taken in the right proportion with food.

Oils with a very good ratio of alpha-linolenic acid to linoleic acid include rapeseed, linseed, walnut and hemp oil. To ensure the supply of essential fatty acids and omega-3 fatty acids to the body, these oils should be included in your daily meals. For a good supply of all important fatty acids, 1-2 tablespoons of vegetable oil per day is recommended.

Foods that can get your blood sugar under control


Whether in muesli, porridge, savoury or sweet - oatmeal is a real powerhouse! It keeps you full for a long time, contains many healthy trace elements and causes blood sugar to rise slowly due to its dietary fibre content.


Contains all the important micronutrients and a high-quality protein complex that ensures long-lasting satiety. The shakes are great for people with diabetes, as a meal replacement or dietary supplement in between. The reduction of blood sugar levels as well as the influence on weight has been confirmed in many Almased diabetological studies.


They are great as a snack in between without messing up blood sugar levels. With their many unsaturated fatty acids, they are super healthy for our brain and heart. By the way, a handful of nuts a day is recommended.


These include lentils, beans or peas in a wide variety of variations. They are not only a great source of healthy plant-based protein but with their high fibre content and many B vitamins, they are a real all-rounder and should not be missing from any kitchen.

Why is losing weight with diabetes so difficult?

People with type 2 diabetes don't often overeat, rather, they eat the wrong things. In this way, weight loss fails to materialise, even if calories are reduced.

It becomes particularly difficult if treatment with insulin has already begun. This is because the peptide hormone, insulin, signals to our body that the metabolism should switch to “build-up” mode. This means that the breakdown of muscle and fat tissue stops, and more energy reserves are built up in the form of fat deposits.

With Almased, you can reduce your insulin needs and break that vicious cycle!

Which diet to follow for type 2 diabetes?

The so-called Mediterranean diet has produced positive results for people with type 2 diabetes in many clinical studies.

Here, nutrition comprises mainly of fresh Mediterranean vegetables such as eggplant, tomatoes or peppers. In addition, potatoes, whole grains, and nuts, are occasionally supplemented with fish and poultry. Of course, high-quality olive oil and fresh herbs are also important in Mediterranean cuisine and it is here too that the plate principle is applied in order to create balanced meals.

At the same time, a diabetes diet including Almased is particularly suitable as a starting point for any new diet. This is because the diet is gradually changed throughout various stages. Blood sugar levels improve from the initial phase and follow through to create new eating behaviours in the long-term and appreciation for optimum nutrition.

Almased makes it easy for you!

The unique nutrient combination of natural ingredients, soya, yogurt and honey relays the right signals to our metabolism. In this way, blood sugar levels and even HbA1c in type 2 diabetes can be lowered long-term.

The shakes can be easily used as a meal replacement and without much effort, you’ve always got a light, healthy meal to hand that not only keeps you satisfied, but also keeps your blood sugar levels in check.

The efficacy and suitability of Almased for people with type 2 diabetes has been confirmed in diabetological studies. And the experiences of our customers also speak for themselves:

"I have Type 2 diabetes and so I was becoming increasingly worried about my elevated blood sugar levels and weight gain. I was advised by my GP to lose at least 2 stones and to try a meal replacement in order to kick-start this process. Importantly for me, Almased has helped change my mindset." - Antonia

"We wanted a diet that worked for the both of us, especially as Chris was Type 2 diabetic. Almased has really helped us change our lifestyle and think more about what we eat, but the most wonderful piece of news is that Chris' diabetes is now in remission and he is free from blood sugar and blood pressure medication." - Carole & Chris

Improved blood sugar levels in just 12 weeks!

This can be achieved with the Almased Diabetes Plan, a programme which has been successfully tried and tested in a plethora of scientific studies. It is particularly suitable for people with a BMI of over 27 and type 2 diabetes who want to do something for their health in the long term.

Developed by diabetologists, blood sugar levels and HbA1c values are lowered in a healthy, gradual, natural way.

Just follow the recommendations of the diabetes diet:

The 1st week is considered the starting point of a new lifestyle. All meals are replaced with an Almased shake. With 3 shakes a day, you can effectively prepare your body for a new diet.

From week 2 onwards, continue with 2 shakes a day and a fixed, balanced lunch. You can easily put together healthy meals according to the plate principle described above.

From the 5th week, a shake is consumed in the evening to support your metabolism overnight. In the morning and at lunchtime, put together your own healthy meals.

After 12 weeks, your blood sugar levels should have stabilised. Not only that, you’ve found a new appreciation for healthy eating and the preparation of nutritional meals.

Now it's time to stay focused and make all 3 meals a day balanced, so that your body is always well supplied. You should continue to use Almased flexibly as a meal replacement throughout your life.

Our 12-week diabetes plan provides you with all the information you need to make a successful, meaningful change in diet and lifestyle!

Now it's your turn!

In theory, we probably all know what's really good for our health. The important thing is to gradually integrate a healthy lifestyle into one's own everyday life. It's not about changing everything from one day to the next. For sustainable success, small changes applicable to your daily routine are far more effective. An Almased Shake may just be the key to your very own success story.

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