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Type 2 Diabetes Diet | Health & Fitness Expert
The Best Type 2 Diabetes Diet For You
If you live with type 2 diabetes, eating a balanced diet can help you manage your blood sugar levels and weight.
In turn, if your meal plan helps you achieve a healthier weight for your body and keep your blood sugar levels in your target range, it may reduce your risk for complications such as nerve damage, heart disease, and stroke, according to a 2017 research reviewTrusted Source.
Read on to learn more about how different diets and eating patterns can affect your health and impact your management of type 2 diabetes.
Foods to eat with type 2 diabetes
You can follow many different eating patterns and diets to meet your health needs.
With type 2 diabetes, be sure to pick a diet rich in nutrient-dense foods, which can help provide the fiber, vitamins, and minerals that your body needs.
You should also be sure to enjoy a variety of heart-healthy fats, including monounsaturated and polyunsaturated fatty acids. Diet plans that are overly restrictive or don’t fit your lifestyle can be much harder to stick with in the long run.
Here are some examples of nutritious foods that your diet should include:
fruits (apples, oranges, berries, melons, pears, peaches)
vegetables (like broccoli, cauliflower, spinach, cucumbers, zucchini)
whole grains (quinoa, couscous, oats, brown rice, farro)
legumes (beans, lentils, chickpeas)
nuts (almonds, walnuts, pistachios, macadamia nuts, cashews)
seeds (chia seeds, pumpkin seeds, flax seeds, hemp seeds)
protein-rich foods (skinless poultry, seafood, lean cuts of red meat, tofu, tempeh)
heart-healthy fats (olive oil, avocados, canola oil, sesame oil)
beverages (water, black coffee, unsweetened tea, vegetable juice)
Foods to avoid with type 2 diabetes
There aren’t many foods that you need to avoid entirely when you have type 2 diabetes.
However, some foods are more nutrient-dense choices than others. Plus, they contain less fat, sugar, and cholesterol.
Limiting your consumption of foods high in saturated fat, trans fat, and added sugar can help support better blood sugar management and prevent health complications related to diabetes, according to 2019 researchTrusted Source.
Here are some of the foods you should limit with type 2 diabetes:
high fat meat (fatty cuts of pork, beef, and lamb, poultry skin, dark meat chicken)
full-fat dairy (whole milk, butter, cheese, sour cream)
sweets (candy, cookies, baked goods, ice cream, desserts)
sugar-sweetened beverages (juice, soda, sweet tea, sports drinks)
sweeteners (table sugar, brown sugar, honey, maple syrup, molasses)
processed foods (chips, microwave popcorn, processed meat, convenience meals)
trans fats (vegetable shortening, fried foods, dairy-free coffee creamers, partially hydrogenated oil)
Carb counting for type 2 diabetes
Carbohydrate counting is one approach that you can take to help manage your blood sugar levels.
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