The idea that people with diabetes can't eat sugar persists but it's a myth. Sugar is a carbohydrate, which will make your blood sugar rise more quickly than protein or fat. If you have diabetes, you may need to track your carbs but that doesn't mean you'll never taste your favorite cake or ice cream again. You can have your cake and eat it – but modifying what you eat is the key. Consider saving high sugar treats for special occasions, substitute sugar in recipes and enjoy smaller portions. If you have a craving for something sweet, try a piece of fruit.

Snacking between meals and at bedtime helps top up your blood glucose levels. Healthy snacks will also give you energy to get through your day. You can also choose snacks that combine carbs, protein and fat to satisfy your hunger. To be prepared for hypos, carry fruit, biscuits or cereal bars in your bag or pocket, along with glucose tablets. It's always important to snack before and after physical activity. Simple, portable snack ideas include mini packs of dried fruit, cereal, bread sticks and dip, pretzels, rice crackers, yoghurt or a small carton of skimmed or semi-skimmed milk.

Fibre has a number of advantages if you have diabetes. It's a carbohydrate, like sugars and starches, but as it's not digested it won't drive up your blood sugar. High fibre foods also make you feel full. Most people in the UK don't eat enough fibre. The recommended amount is at least 30 grams a day. You can get fibre in fruits, vegetables, beans and wholegrain foods. You can also use pulses, such as peas, beans or lentils to replace some of the meat in traditional recipes for shepherd's pie, casseroles and lasagne.

Skipping meals is not a smart move if you have diabetes. It's important to space out meals to maintain normal blood sugar levels. Also, eating one big meal may cause your blood sugar to spike. Your body will tell you if your blood sugar drops too low. Symptoms include feeling shaky, nauseous or dizzy. A good rule of thumb is to eat a healthy breakfast and other meals every 4 to 5 hours, with plenty of healthy snacks when needed.

If you have diabetes, you have a higher risk of high blood pressure that can be caused by too much salt. Most people in the UK consume too much salt, which should be limited to 6 grams a day. Beware of hidden salt in processed foods like bacon, ham, cheese, sausages and processed meats. Get into the habit of checking labels as high levels can also be found in cereals, nuts, soups, sauces, tinned veg and ready meals. Substitute herbs or spices for salt in food and choose fruit over a salty snacks like crisps.

Just because a food is sugar-free, or no-added sugar, does not mean it has no carbohydrates or calories. The fact is that some of these foods can affect your blood sugar as much as foods containing sugar. Diabetes UK and the European Commission recently called for an end to products being labelled 'diabetic foods', calling it misleading. They concluded there is no role or benefit from the use of diabetic foods. So how do you know what's alright to eat? Check food labels to see exactly how many grams of carbohydrate are in each serving. Also watch out for foods containing 'sugar alcohols' like sorbitol as they may be high in carbohydrates. Eating a lot of them can also give you stomachache or diarrhoea.

If your blood sugar is higher than it ought to be, but you feel OK, don't skip a meal. Eat your usual meal and make sure you take your medicines as usual. You may also want to try drinking several glasses of water and staying active. Keep checking your blood sugar as often as advised until it goes back to normal. If your blood sugar rises, fails to go down, or you just don't feel right, seek medical advice.