Foods type 2 diabetics can eat. Type 2 Diabetes Diet: Optimal Food Choices for Blood Sugar Management

19.08.202310.06.2023 by alexxlab

What foods can type 2 diabetics safely consume. How can a balanced diet help manage prediabetes or type 2 diabetes. Which nutrient-dense options should individuals with diabetes include in their meals. What foods should people with diabetes limit or avoid.

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Understanding the Importance of Diet in Type 2 Diabetes Management

Type 2 diabetes is a chronic condition that affects millions of people worldwide. Proper nutrition plays a crucial role in managing blood sugar levels and preventing complications associated with this metabolic disorder. A well-balanced diet can help individuals with type 2 diabetes maintain stable glucose levels, improve insulin sensitivity, and reduce the risk of developing related health issues.

Carbohydrate intake is a key factor in diabetes management. However, it’s essential to focus on the quality of carbohydrates rather than completely eliminating them from the diet. Complex carbohydrates, found in whole grains, legumes, and vegetables, are generally better choices than simple carbohydrates, as they are digested more slowly and have a lesser impact on blood sugar levels.

The Role of Portion Control and Meal Timing

In addition to food choices, portion control and meal timing are crucial aspects of diabetes management. Eating smaller, more frequent meals throughout the day can help stabilize blood sugar levels and prevent sudden spikes or drops. This approach also aids in maintaining a healthy weight, which is beneficial for overall diabetes management.

Vegetables: The Foundation of a Diabetes-Friendly Diet

Vegetables are an essential component of a nutritious diet for individuals with type 2 diabetes. They are rich in vitamins, minerals, and fiber, while being low in calories and carbohydrates. The high fiber content of many vegetables helps slow down digestion, which can prevent rapid increases in blood sugar levels after meals.

Broccoli
Carrots
Leafy greens (spinach, kale, collard greens)
Bell peppers
Tomatoes
Sweet potatoes
Green peas

These vegetables offer a variety of nutrients and can be prepared in numerous ways to add flavor and diversity to meals. For example, roasted broccoli with a sprinkle of olive oil and garlic can be a delicious side dish, while a mixed green salad with tomatoes and bell peppers can provide a refreshing and nutritious lunch option.

The Benefits of Non-Starchy Vegetables

Non-starchy vegetables, such as leafy greens, bell peppers, and broccoli, are particularly beneficial for individuals with diabetes. These vegetables are very low in carbohydrates and calories, making them an excellent choice for filling up without significantly impacting blood sugar levels. They also provide essential vitamins, minerals, and antioxidants that support overall health.

Beans and Legumes: Protein-Packed Carbohydrate Options

Beans and legumes are excellent sources of dietary fiber and plant-based protein, making them valuable additions to a diabetes-friendly diet. The high fiber content of these foods means that the body absorbs carbohydrates more slowly, resulting in a more gradual rise in blood sugar levels compared to low-fiber, high-carbohydrate foods.

Some excellent bean and legume options for individuals with diabetes include:

Black beans
Lentils
White beans
Chickpeas (garbanzo beans)
Kidney beans
Pinto beans

These versatile ingredients can be used in a variety of dishes, from soups and stews to salads and dips. For example, a black bean and vegetable soup can provide a hearty, nutrient-dense meal that’s both satisfying and beneficial for blood sugar management.

Cooking Methods for Enhanced Digestibility

To improve the digestibility of beans and legumes, consider using pressure cooking or slow cooking methods. These techniques can help break down complex carbohydrates and reduce potential digestive discomfort. Soaking dried beans overnight before cooking can also aid in improving their digestibility and reducing cooking time.

Fruits: Nature’s Sweet Treats for Diabetics

Contrary to popular belief, individuals with diabetes can and should include fruit in their diet. While fruits do contain natural sugars, they also provide essential vitamins, minerals, and fiber. The key is to choose fruits with a lower glycemic load and to consume them in appropriate portions.

Some diabetes-friendly fruit options include:

Apples
Avocados
Blackberries
Cherries
Grapefruit
Peaches
Pears
Plums
Strawberries

These fruits can be enjoyed as snacks, added to yogurt or oatmeal, or used in smoothies. For example, a small apple with a tablespoon of almond butter can make for a satisfying and blood sugar-friendly snack.

The Glycemic Load of Fruits

When selecting fruits, it’s helpful to consider their glycemic load, which takes into account both the quality and quantity of carbohydrates. Fruits with a lower glycemic load, such as berries and citrus fruits, tend to have a smaller impact on blood sugar levels. However, portion control remains important even with lower glycemic load fruits.

Whole Grains: Complex Carbohydrates for Sustained Energy

Whole grains are an important part of a balanced diet for individuals with type 2 diabetes. Unlike refined grains, whole grains retain their bran and germ layers, which contain valuable nutrients and fiber. This fiber content helps slow down the digestion and absorption of carbohydrates, leading to a more gradual rise in blood sugar levels.

Some excellent whole grain options for people with diabetes include:

100% whole wheat or legume-based pasta
Whole grain bread (with at least 3 grams of fiber per slice)
Quinoa
Wild rice
100% whole grain or whole wheat flour
Cornmeal
Oatmeal
Millet
Amaranth
Barley

These whole grains can be incorporated into various meals throughout the day. For instance, starting the day with a bowl of steel-cut oatmeal topped with berries and nuts can provide a filling, nutrient-dense breakfast that helps maintain stable blood sugar levels.

The Importance of Fiber in Whole Grains

The fiber content in whole grains is particularly beneficial for individuals with diabetes. Soluble fiber, found in oats and barley, can help lower cholesterol levels and improve blood sugar control. Insoluble fiber, present in wheat bran and many whole grain products, aids in digestion and can help prevent constipation.

Dairy Products: Balancing Nutrition and Blood Sugar Impact

Dairy products can be a valuable part of a diabetes-friendly diet, providing essential nutrients such as calcium and protein. Some research suggests that dairy consumption may have a positive effect on insulin secretion in certain individuals with type 2 diabetes. However, it’s important to choose low-fat or fat-free options to minimize saturated fat intake.

Recommended dairy choices for people with diabetes include:

Parmesan, ricotta, or cottage cheese
Low-fat or skim milk
Low-fat Greek or plain yogurt

These dairy products can be incorporated into meals and snacks in various ways. For example, low-fat Greek yogurt can serve as a base for a protein-rich breakfast parfait, while cottage cheese can be a versatile ingredient in both sweet and savory dishes.

The Role of Probiotics in Dairy

Fermented dairy products, such as yogurt with live cultures, provide probiotics that may offer additional health benefits. Some studies suggest that probiotics could potentially improve glucose metabolism and insulin sensitivity in individuals with type 2 diabetes. However, more research is needed to fully understand these effects.

Protein Sources: Building Blocks for a Healthy Diet

Protein is an essential macronutrient for individuals with diabetes. It helps slow down digestion, which can prevent rapid spikes in blood sugar levels after meals. Additionally, protein is crucial for maintaining muscle mass, supporting immune function, and promoting satiety.

Excellent protein sources for people with diabetes include:

Skinless, boneless chicken breast or strips
Salmon, sardines, tuna, and other oily fish
White fish fillets
Skinless turkey breast
Eggs

Plant-based protein sources are also beneficial and include:

Black beans
Kidney beans
Pinto beans
Refried beans (preferably low-fat versions)
Hummus
Falafel
Lentils
Peas
Edamame
Tempeh
Tofu

Incorporating a variety of protein sources into meals can help ensure a balanced intake of essential amino acids. For instance, a grilled chicken breast with a side of lentil salad can provide a well-rounded, protein-rich meal that supports blood sugar management.

The Benefits of Plant-Based Proteins

Plant-based proteins offer unique benefits for individuals with diabetes. They are often rich in fiber and contain beneficial phytochemicals that may help improve insulin sensitivity and reduce inflammation. Additionally, replacing some animal proteins with plant-based options can help reduce saturated fat intake, which is beneficial for heart health â€“ an important consideration for people with diabetes who are at increased risk of cardiovascular disease.

Flavorful Additions: Dressings, Dips, Spices, and Condiments

Adding flavor to meals is an important aspect of enjoying a diabetes-friendly diet. Fortunately, there are many options for enhancing the taste of foods without significantly impacting blood sugar levels. When choosing dressings, dips, spices, and condiments, it’s important to read labels carefully and be mindful of added sugars and unhealthy fats.

Some diabetes-friendly flavoring options include:

Vinegar (balsamic, apple cider, red wine, etc.)
Olive oil
Mustard
Herbs and spices (fresh or dried)
Extracts (vanilla, almond, etc.)
Hot sauce
Salsa

Creating homemade dressings and sauces can be a great way to control ingredients and reduce added sugars. For example, a simple vinaigrette can be made by whisking together equal parts olive oil and vinegar, then adding salt, pepper, mustard, and herbs to taste. This allows for customization while avoiding the hidden sugars often found in store-bought dressings.

Mindful Condiment Choices

While many condiments can add flavor without significantly impacting blood sugar, some popular options like barbecue sauce, ketchup, and certain salad dressings may be high in added sugars or unhealthy fats. When using these condiments, it’s important to check labels, choose lower-sugar versions when available, and use them in moderation. Additionally, experimenting with herbs, spices, and vinegars can provide flavorful alternatives to sugar-laden condiments.

In conclusion, managing type 2 diabetes through diet involves making informed food choices that help maintain stable blood sugar levels while providing essential nutrients. By focusing on vegetables, lean proteins, whole grains, and healthy fats, individuals with diabetes can enjoy a varied and flavorful diet that supports their overall health and well-being. Remember to consult with a healthcare provider or registered dietitian for personalized advice on creating a diabetes-friendly meal plan that meets individual needs and preferences.

What to eat and avoid

A nutritious, balanced diet is helpful for managing prediabetes or type 2 diabetes. Meals and snacks should draw on a range of foods from all groups, including fruits, vegetables, whole grains, pulses, and dairy.

Eating a balanced diet can have a considerable impact on managing type 2 diabetes or preventing prediabetes from becoming type 2 diabetes.

Being mindful of carbohydrate intake, eating smaller meals regularly, and choosing healthier, nutrient-dense options can help a person reduce the risks health experts associate with diabetes.

Making a grocery list of healthier foods is one strategy that can help people with diabetes stay on track.

This article will provide a list of healthier foods for individuals with diabetes or prediabetes. It will also discuss which foods a person should limit or avoid.

Choosing satisfying, nutrient-dense foods that meet individual nutrition requirements can help people living with type 2 diabetes manage their condition.

The American Diabetes Association advises people to always read the nutrition facts label of a product. This is the best way to know how many grams of carbohydrates and how many calories are in the food.

Vegetables

Vegetables form the basis of a nutritious diet. They are excellent sources of vitamins, minerals, and fiber.

Fiber and complex carbohydrates, present in many vegetables, can help a person feel full. This, in turn, can deter overeating, which may lead to undesirable weight gain and problems with blood sugar.

Some vegetables to add to the shopping list include:

broccoli
carrots
greens
peppers
tomatoes
potatoes
corn
green peas

Learn about the best vegetables for type 2 diabetes here.

Beans and legumes

Beans, lentils, and other pulses are great sources of dietary fiber and protein.

The high fiber content of foods in the pulse family means that the digestive tract absorbs fewer carbohydrates than it does from low fiber, high carbohydrate foods.

This means that these foods are excellent carbohydrate choices for individuals with diabetes. People can also use them in place of meat or cheese.

Below are some examples of legumes to pick up in canned, frozen, or dried form:

black beans
lentils
white beans
garbanzo beans
kidney beans
pinto beans

Also, pressure- or slow-cooking beans may help improve their digestibility.

Learn more about the health benefits of beans here.

Fruit

Fruit can have a high sugar content, but the sugar in whole fruit does not count toward free sugars. Therefore, people with diabetes should not avoid fruit.

The following fruits make solid additions to the diet of anyone who has type 2 diabetes, thanks to their low glycemic load:

apples
avocado
blackberries
cherries
grapefruit
peaches
pears
plums
strawberries

Learn more about fruit and diabetes here.

Whole grains

Whole grains can be an effective way for people with diabetes to manage their blood glucose levels, since they often have a lower glycemic index.

People should avoid bleached and refined carbohydrates, such as white bread and white pasta, and instead choose some of the following when consuming grains:

100% whole wheat or legume-based pasta
whole grain bread with at least 3 grams of fiber per slice
quinoa
wild rice
100% whole grain or whole wheat flour
cornmeal
oatmeal
millet
amaranth
barley

Whole grains will also leave a person feeling full longer and can have more flavor than highly processed carbohydrates.

Dairy

Dairy products contain essential nutrients, including calcium and protein. Some research suggests that dairy has a positive effect on insulin secretion in some individuals with type 2 diabetes.

Some of the best options to add to one’s diet are:

Parmesan, ricotta, or cottage cheese
low fat or skim milk
low fat Greek or plain yogurt

Learn about the best type of milk for diabetes here.

Meat

Proteins are important for people with diabetes.

Like high fiber and high fat foods, proteins are slow to digest and cause only mild increases in blood sugar.

The following are some good sources of protein to choose from:

skinless, boneless chicken breast or strips
salmon, sardines, tuna, and other oily fish
white fish fillets
skinless turkey breast
eggs

Plant-based proteins include beans and bean products, such as:

black beans
kidney beans
pinto beans
refried beans
hummus
falafel
lentils
peas
edamame
tempeh
tofu

Learn more about plant-based proteins here.

Dressings, dips, spices, and condiments

Plenty of flavorings and dressings can be great for those trying to manage their blood sugar.

The following are some tasty options that people with diabetes can choose from:

vinegar
olive oil
mustard
any spice or herb
any variety of extract
hot sauce
salsa

To make a vinaigrette, whisk together equal amounts of olive oil and balsamic or another vinegar and add salt, pepper, mustard, and herbs to taste.

Remember to account for the carbohydrates a dressing provides.

Barbecue sauces, ketchup, and certain salad dressings may also be high in fat, sugar, or both, so it is necessary to check the nutrition facts label before buying any of these products.

Dessert foods

People with type 2 diabetes can have desserts, but they should be mindful of portion sizes and of how often they consume these foods.

The following are some low calorie or low carbohydrate dessert options that have less of an impact on blood sugar levels than regular desserts:

popsicles with no added sugar
100% fruit popsicles
sugar-free gelatin
pudding or ice cream sweetened with zero-calorie or low calorie sweeteners such as stevia and erythritol

Fruit-based desserts — such as homemade fruit salad without added sugar, or mixed summer fruits — can be a tasty and healthy way to finish a meal.

However, it is advisable to account for the sugar in fruit when counting carbohydrates.

Learn about sweets and desserts for people with diabetes here.

Sugar-free options for diabetes

A person with diabetes will need to manage their sugar intake. However, sugar-free foods may still affect a person’s blood glucose.

“Sugar-free” means that a food item does not contain added sugar, but the product itself can contain carbohydrates, which affect blood glucose levels.

Sugar alcohols are one example of this. Manufacturers often use these low calorie sweeteners in sugar-free chewing gum, candy, ice cream, and fruit spreads. Common sugar alcohols include:

xylitol
erythritol
sorbitol
maltitol

These are types of carbohydrates and can raise blood glucose levels.

A person may wish to opt for sugar substitutes. In most cases, a serving of a sugar substitute will have little impact on blood glucose levels.

Common sugar substitutes include:

saccharin
neotame
aspartame
sucralose
stevia
advantame

Learn more about the best sweeteners for people with diabetes here.

Snacks

For cravings between meals, a person can try:

homemade popcorn, but not ready-made or sweetened varieties
nuts, but not sweetened ones
carrot or celery sticks with hummus
small amounts of fresh fruit paired with a protein or fat, such as an apple with almond butter

Learn more snack ideas for people with diabetes here.

Drinks

Water is healthy for everyone, including individuals with diabetes.

There are other options, but beverages such as milk and juice can contain high levels of carbohydrates and will affect a person’s blood sugar. Therefore, it is important to account for these as one would for food.

Here are a few options a person with diabetes may wish to consider:

unsweetened ice or hot tea
unsweetened coffee
low fat or skim milk
unsweetened plant-based milks
sparkling water

Learn why doctors may not recommend diet soda for people with diabetes here.

People with type 2 diabetes should limit or avoid the same foods that are less healthy for individuals without the condition. They should also avoid foods that cause considerable blood sugar fluctuations.

A person following a low or very low carbohydrate meal plan should avoid consuming large amounts of:

simple carbohydrates
saturated and trans fats
sugar in the form of candy, ice cream, and cakes

More specifically, people should limit their intake of:

packaged and fast foods, such as baked goods, sweets, chips, and desserts
white bread
white pasta
white rice
fried foods such as french fries
sugary cereals
sugary drinks
processed meats
red meat

It is also advisable to avoid low fat products that have replaced fat with sugar. Fat-free yogurt is a good example.

People living with prediabetes or type 2 diabetes can try swapping some foods for healthier versions. This may include choosing whole grain rice, pasta, or bread or replacing fried potatoes with baked potatoes.

Cooking food at home is usually the best option, as it allows people to avoid the added sugars that are present in many ready-made food items.

Learn more about foods to avoid with diabetes here.

Food packaging can be confusing. Most food items need a nutrition facts label, but many people have difficulty reading it or knowing what to look for.

Here are some helpful tips for a better understanding of packaging labels and messages:

Read the nutrition facts label: Even if a food claims to be lower in fat or sugar, that does not mean it actually is. It is important to look for and read through the nutrition facts label on the packaging to understand what the food contains.
Look for specific nutrition facts: The information can be confusing for many people. The most important information for individuals with diabetes to look for is the total grams of carbohydrates per serving and how big a serving is.
Count carbohydrates: Dietary fiber is a form of carbohydrate, and it may appear under the listing for total carbohydrates. The body does not digest dietary fiber, so a person can subtract it from the total carbohydrates in the food. This is a more accurate way of counting the carbohydrates.
Read the ingredients list: The list of ingredients runs from the highest total content to the lowest. If sugar is at the top, it is the main ingredient.
Look for hidden sources of sugar: Sugar can have many different names on ingredient lists, including corn syrup, fructose, and dextrose. Being aware of sugar’s multiple identities can help a shopper avoid all types of added sugars.
Limit or avoid artificial sweeteners: Older research suggests that artificial sweeteners may have a negative effect on health and can encourage sweet cravings. However, not all scientists agree. Popular artificial sweeteners include aspartame, sucralose, neotame, saccharin, and acesulfame potassium.

A grocery list will usually vary from week to week, based on a person’s needs and wants. However, individuals may consider using the following sample list as a starting point:

apples
tomatoes
whole strawberries
fresh or frozen vegetables or both
corn
cucumber
fresh basil
a bagged salad
onion
red bell pepper
romaine lettuce
yellow or green squash or zucchini
boneless, skinless chicken breasts
wild-caught salmon fillet
unsweetened almond or flax milk
1–2% milk
fresh mozzarella cheese
Parmesan cheese
sweet potatoes
wild rice mix
honey
unsweetened, olive oil-based dressing
low sugar, low sodium barbecue sauce
olive oil
olive oil spray
black pepper
reduced sodium soy sauce
salt
coffee
walnuts, almonds, or other raw nuts

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Several factors can affect diabetes management. An individual can manage many of these, including:

what they eat, how much of it, and how often
their carbohydrate intake
how frequently they monitor their blood sugar
the amount of physical activity they engage in
the accuracy and consistency of any medication dosing they use
sleep duration and quality

Even small changes in one of these areas can affect blood sugar regulation.

If a person eats mindfully, measures food portions every day, incorporates daily physical activity, gets restful sleep, and takes medication as directed, their blood sugar levels can improve significantly.

With proper blood sugar management comes a lower risk of complications such as heart disease, coronary artery disease, kidney disease, and nerve damage.

It is also important for people to manage what they eat and increase physical activity where appropriate. This can help a person reach or maintain a moderate body weight.

Diabetes can occur with other conditions, such as kidney and cardiovascular disease.

In some cases, the dietary needs for these different conditions change very little. In other cases, a person may need to follow an eating plan much more carefully. Doing this may help address some of their symptoms.

An individual can contact a doctor or dietitian for food guidance.

Below, we list examples of foods to eat or avoid with some coexisting conditions:

Diabetes and hypertension

People with high blood pressure, or hypertension, and diabetes may follow a similar dietary plan to those with only diabetes.

However, individuals with hypertension should also reduce sodium and caffeine intake.

A person with both diabetes and hypertension should:

choose foods with low sodium content
avoid or limit coffee and other caffeinated beverages
avoid or limit foods that are high in saturated and trans fats

Diabetes and celiac disease

People with celiac disease need to avoid products containing wheat, barley, and rye, as their bodies cannot process the gluten that is present in these products.

A person with both celiac disease and type 2 diabetes should check food labels to ensure that the food they buy is free from gluten.

Learn about alternatives to gluten here.

Diabetes and obesity

People with obesity and diabetes should follow the same food rules as people with only diabetes.

For example, it is advisable to:

avoid or limit foods high in carbohydrates and saturated and trans fats
monitor portion sizes, especially in the case of foods that contain carbohydrates, fat, or both
limit salt intake to help avoid complications from high blood pressure

The best option is to follow a nutritious diet consisting primarily of fruit, vegetables, lean proteins, and high fiber carbohydrates.

A dietitian or doctor can help create a food plan that is suited to each individual’s needs and lifestyle.

There is no special diet for individuals living with prediabetes or type 2 diabetes. The key is to follow a nutritious, balanced diet. People can try increasing the amounts of vegetables, beans, legumes, fruit, and whole grains they eat. Lean protein is also very important.

Experts advise people who are following a low or very low carbohydrate eating plan to avoid packaged and fast foods, sugary snacks, and white bread, pasta, and rice. Whole grain bread, pasta, and rice are often good alternatives to more processed grain foods.

Some people find it useful to make a shopping list before going to the grocery store. This can help them avoid buying products that are not the best options for their health needs.