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Following a balanced diet can be difficult for the average healthy adult, let alone someone diagnosed with Type 2 diabetes. But if you have this condition, following the diabetes diet can be easier if you know which foods to eat and which ones to avoid.

Why the diabetes diet is important for your health

Having good eating habits and making lifestyle changes is crucial if you have Type 2 diabetes. A balanced diet is key because food is the source of sugar in your body. Improving your diet will help you maintain your blood glucose levels.

If you love cooking and eating, you don’t have to worry about giving up your favorite foods while on the diabetes diet. To stay healthy, you need to practice self-control and eat smaller portions.

The diet focuses on making balanced meals with healthy carbohydrates, fats and proteins. For every meal you prepare, you need to choose the right combination of foods that will keep your blood glucose levels in the normal range while also preventing blood glucose spikes and lows.

Knowing the right foods to eat and what to avoid ensures that you can avoid the symptoms linked to Type 2 diabetes and prevent diabetes-related complications that can endanger your overall health.

The basics of the diabetes diet include understanding how food affects your blood sugar levels.

• Carbohydrates are immediately broken down into glucose.
• Proteins and fats don’t directly affect your blood sugar levels.

To hit your target range of blood sugar levels, choose different kinds variety of foods that will keep your blood glucose levels steady.

What to eat

If you’re on the diabetes diet, here are the foods that you should eat more of.

Protein

According to the American Diabetes Association, if you have diabetes you should consume lean proteins low in saturated fats.

This includes foods such as:

• Canned tuna
• Fatty fish, like albacore tuna, herring, mackerel, rainbow trout, salmon and sardines
• Other fish, like catfish, cod, flounder, haddock, halibut, orange roughy and tilapia
• Shellfish, like clams, crab, lobster, oysters, scallops and shrimp
• Skinless chicken and turkey

Vegetarians can get protein from the following foods:

• Beans
• Eggs
• Legumes
• Non-fat Greek yogurt
• Organic tofu
• Unsalted nuts (be careful about portion size as nuts are high in calories)

Carbohydrates

Not all foods that contain carbohydrates are bad for you, and certain types of carbs can be used to manage diabetes. When on the diabetes diet, you should eat vitamin-rich whole grains that also contain a lot of dietary fiber.

Fiber helps you feel full quicker and it can help boost your digestive health. Dietary fiber slows the rise of your blood sugar levels and in general, whole grains are healthier because they contain vitamins and minerals.

People with Type 2 diabetes should consume carbohydrates and grains like:

• Brown rice
• Quinoa
• Whole-grain breads
• Whole-grain pasta
• Wild rice

Note that while whole grains are healthier options for carbohydrates, you should consume them in moderation.

Dairy

Dairy is recommended for anyone with Type 2 diabetes.

Consume the following dairy products if you have diabetes:

• Cottage cheese
• Non-fat yogurt
• Reduced-fat cheese
• Skim milk

Fats

Consuming these foods rich in “good” fats can be beneficial if you’re on the diabetes diet:

• Avocados
• Edamame
• Fatty fish
• Nut butter
• Nuts, like almonds
• Olives
• Seeds

Vegetables and fruits

The average adult should eat lots of vegetables that are rich in fiber and nutrients.

But if you have Type 2 diabetes, your diet should include more of these non-starchy veggies:

• Amaranth
• Artichoke and artichoke hearts
• Asparagus
• Bamboo shoots
• Beets
• Brussels sprouts
• Cabbage
• Carrots
• Celery
• Chayote
• Cruciferous vegetables, such as broccoli and cauliflower
• Cucumbers
• Daikon
• Jicama
• Kohlrabi
• Leafy greens, like spinach and kale
• Leeks
• Mushrooms
• Okra
• Onions
• Peppers
• Radishes
• Rutabaga
• Sprouts
• Squash
• Swiss chard
• Tomato
• Turnips

Fruits should also be consumed in moderation since some of them contain a lot of sugar.

When on the diabetes diet, you can eat moderate amounts of fresh fruit like:

• Apples
• Apricots
• Bananas
• Berries
• Cantaloupe
• Kiwis
• Mango
• Melons
• Oranges
• Peaches
• Pears

Foods to avoid

Carbohydrates

For those with diabetes, it is best to avoid common carbohydrate-heavy items like white bread since these kinds of carbs cause a rapid rise in sugar levels, which is something you want to avoid if you have Type 2 diabetes.

You should also avoid white flour because it doesn’t have the vitamins or minerals that whole wheat flour does.

Other types of carbohydrates you need to avoid include:

• Desserts like cookies and pastries
• Sugary breakfast cereals
• “White” food, like white bread, white pasta and white rice

Dairy

You need to avoid certain types of dairy products, especially full-fat foods that are high in calories. These include full-fat cheese, cottage cheese, milk and yogurt.

Fats

Avoid the following sources of fat while on the diabetes diet:

• Beef
• Breaded and battered foods
• Burgers and most fast foods
• Butter
• Cream-based salad dressings or dips
• Fast food
• French fries
• Full-fat dairy
• Full-fat mayonnaise
• Lamb
• Lard
• Packaged meals
• Palm oil
• Pizza dough
• Pork
• Potato chips
• Veal

Food high in salt and sugar

The worst foods that you need to avoid, include foods full of sugar and processed carbohydrates, like:

• Agave nectar and other sweeteners
• Baked goods, like breakfast pastries, cakes, cookies and croissants
• Candy
• Chocolate drinks
• Desserts and candy bars
• Doughnuts
• Flavored coffee drinks
• Maple and other syrups
• Packaged or processed snacks
• Premade fruit-flavored yogurts
• Soda
• Sweetened iced tea and lemonade
• Table sugar

Desserts are high in sugar, but some of these foods also have a high salt content that can negatively affect your blood pressure, which may cause a heart attack or stroke.

Proteins

Protein is an important part of a balanced diet, but certain types of protein should be avoided if you have diabetes.

These include:

• Bacon
• Beef jerky
• Deli meats, like bologna, ham and salami
• Flavored or salted nuts
• Hot dogs
• Sausages
• Sweetened protein shakes

Vegetables and fruits

There aren’t any veggies that are truly bad for anyone with Type 2 diabetes, but you need to consume some kinds in moderation because they high in carbohydrates.

These include:

• Beets
• Corn
• Peas
• White and sweet potatoes
• Yams

Avoid canned fruit, dried fruit and packaged juices because they have a high sugar content.

If you have Type 2 diabetes, you should follow a balanced diet and avoid junk food to improve your overall well-being.

Sources:

SteadyHealth.com

Diabetes.org 1

Diabetes.org 2

Diabetes.org 3

Medicalnewstoday.com