Managing diabetes is about more than just monitoring blood sugar levels. It's about making informed choices every day that support long-term health. One of the most effective tools for managing type 2 diabetes, and potentially reducing the risk of developing it, is nutrition. What you eat can significantly impact how your body manages blood glucose, insulin sensitivity and inflammation.

In this article, we explore how biohacking your diet can support better diabetic outcomes. These insights are provided by Vivere’s Head of Nutrition, Yusra Serdaroglu Aydin, a registered dietitian with a background in nutrition, food engineering and culinary arts. Her approach is grounded in science and shaped by a strong understanding of personalised nutrition and the human microbiome, two crucial elements when it comes to managing chronic conditions such as diabetes.

• Certain foods can improve blood sugar control, insulin response and gut health, which are key in managing diabetes

• Fibre-rich foods such as legumes, vegetables and whole grains help slow glucose absorption

• Fermented foods support a healthy gut microbiome, which plays a role in blood sugar regulation

• Personalised nutrition, based on your gut health profile, offers more targeted dietary support for diabetes

• Small, consistent dietary changes often lead to the most sustainable improvements in diabetic health

Type 2 diabetes occurs when the body becomes resistant to insulin or doesn’t produce enough of it. Insulin is essential for moving glucose from the bloodstream into cells. If this process doesn’t work properly, blood sugar levels stay elevated, which can lead to long-term health problems such as nerve damage, kidney disease and cardiovascular issues.

Diet plays a central role in managing this process. Foods high in refined carbohydrates and sugar cause blood sugar spikes, whereas foods rich in fibre, healthy fats and plant-based nutrients help regulate glucose levels. In recent years, a growing body of research has shown that your gut microbiome, the complex community of microorganisms living in your digestive tract, also influences insulin sensitivity and metabolic health.

Biohacking your health means using data, science and strategic lifestyle changes to optimise how your body functions. When it comes to diabetes, biohacking your diet by focusing on the right foods rather than relying on medications can offer significant benefits. 

In modern society, conditions are often treated as symptoms that can be treated by medications reactively. This does not need to be the case. By improving your health through diet and nutrition, you are setting yourself up for longer-lasting changes at the microbiome level. This is a more proactive approach, reducing your reliance on medications.

Lentils, chickpeas, black beans and other legumes are rich in complex carbohydrates and soluble fibre. They digest slowly, meaning they cause a gradual rise in blood sugar rather than a spike. The fibre content also supports gut health by feeding beneficial bacteria, which in turn can improve insulin sensitivity [1] [2].

Vegetables such as leafy greens, broccoli, aubergine, courgette and peppers are low in carbohydrates and packed with essential nutrients. They’re also rich in antioxidants, which help combat inflammation, a key factor in insulin resistance [3].

Yoghurt (with no added sugar), kefir, sauerkraut, kimchi and miso are fermented foods that support gut health. A balanced microbiome can positively influence blood sugar control by improving metabolism and reducing inflammation [4].

Whole grains such as oats, quinoa, brown rice and barley contain more fibre and nutrients than their refined versions [5]. The soluble fibre in oats, in particular, helps to slow digestion and stabilise blood glucose [6]. It is important to note that portion control is important when eating whole grains as these foods are high in carbohydrates.

Almonds, walnuts, chia seeds, flaxseeds and pumpkin seeds offer a mix of healthy fats, protein and fibre. These nutrients help keep blood sugar stable and can improve insulin response when eaten with carbohydrate-rich foods [7].

Managing diabetes isn’t only about adding beneficial foods, it’s also about reducing those that can make blood sugar levels harder to control:

• Refined carbohydrates such as white bread, pastries and sugary cereals

• Sugary drinks, including fizzy drinks, sweetened teas and fruit juices

• Processed snacks like crisps, biscuits and sweets

• Red and processed meats, which are associated with increased inflammation and insulin resistance

• High-sodium ready meals, which can contribute to high blood pressure, are a common concern in those with diabetes

The gut microbiome has a strong influence on metabolic health, and imbalances in gut bacteria have been linked to the development of insulin resistance. Certain bacterial strains are more common in people with type 2 diabetes, while others appear to support better blood sugar control.

Improving the diversity and balance of your gut microbiota through food is a key part of biohacking your health. This includes:

• Eating a wide range of plant-based foods to support microbial diversity [8]

• Choosing foods rich in prebiotic fibre (onions, garlic, leeks, bananas, asparagus) [9]

• Including fermented foods for natural probiotic support

• Avoiding unnecessary antibiotics unless prescribed, as they disrupt gut flora [10] [11]

At Vivere, we use advanced gut microbiome testing to help you understand which bacterial strains are present in your digestive system and how they may be impacting your health. Personalised dietary recommendations can then be made based on your unique results, offering a more targeted approach to managing diabetes through nutrition.

One-size-fits-all diets don’t work for everyone. Your age, activity level, medical history, gut microbiome and genetic makeup all influence how your body processes food. Personalised nutrition takes these factors into account to help create a plan that works for you.

For instance, some people may respond well to moderate amounts of wholegrain carbohydrates, while others may find their blood sugar stays more stable on a low-carb, high-fibre plan. Working with a qualified nutrition expert, like Yusra at Vivere, can help identify which dietary choices best support your metabolic health.

Biohacking your health doesn’t mean following extreme diets or trends. It’s about understanding your body, making evidence-based choices and building healthy habits over time. When managing diabetes, small and consistent changes often make the biggest difference.

Try starting with one or two of the following:

• Cook with more legumes and vegetables

• Swap refined carbs for wholegrain options

• Introduce a fermented food each day

• Keep a food and blood sugar diary to notice patterns

• Consider gut microbiome testing to personalise your approach

These manageable steps, when done regularly, support better blood sugar control, reduced insulin resistance and improved overall health.

It should be noted that every person has a different blood sugar response to different foods/meals. The general recommendations above can help control blood sugar in the short term; however, personalised nutrition (offered via Vivere’s gut microbiome test and membership) goes a step further. 

Personalised nutrition aims to improve the gut microbiome, which also affects blood sugar and type 2 diabetes management. Gut microbiome optimisation via personalised nutrition influences how we metabolise food and also regulates feelings of fullness and hormonal responses that help maintain blood sugar balance.

“Biohacking your diet to support diabetes management is not about quick fixes but rather understanding what works for your body. Choosing foods that support stable blood sugar, nourish your gut and fit into your lifestyle can lead to long-term improvements in your health. A personalised approach, supported by gut microbiome insights, ensures you’re making informed choices tailored to your needs. Biohacking in general inspires a more holistic approach to health, reducing the reliance on pharmaceutical medications.”

Vivere helps you take control of your health with personalised insights from state-of-the-art gut microbiome testing, nutritional guidance, science-backed supplements and expert support. Sign up today and start living better, for longer.

[1] The Effects of Legume Consumption on Markers of Glycaemic Control in Individuals with and without Diabetes Mellitus: A Systematic Literature Review of Randomised Controlled Trials - PMC

[2] Effect of Legumes as Part of a Low Glycemic Index Diet on Glycemic Control and Cardiovascular Risk Factors in Type 2 Diabetes Mellitus: A Randomized Controlled Trial | Diabetes | JAMA Internal Medicine

[3] Low-carb diet helps cut blood sugar levels in people with prediabetes - Harvard Health

[4] A Mini Review on Antidiabetic Properties of Fermented Foods - PMC

[5] Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies | The BMJ

[6] Whole-Grain Processing and Glycemic Control in Type 2 Diabetes: A Randomized Crossover Trial - PMC

[7] Effects of nut and seed consumption on markers of glucose metabolism in adults with prediabetes: a systematic review of randomised controlled trials - PubMed

[8] A plant-based diet for the prevention and treatment of type 2 diabetes - PMC

[9] Effects of a diverse prebiotic fibre supplement on HbA1c, insulin sensitivity and inflammatory biomarkers in pre-diabetes: a pilot placebo-controlled randomised clinical trial - PubMed

[10] Use of Antibiotics and Risk of Type 2 Diabetes: A Population-Based Case-Control Study - PMC

[11] Antibiotics can temporarily wipe out the gut microbiome | UCLA Health