Type 2 Diabetes Diet: Eating Tips for Blood Sugar Control

Type 2 diabetes is a health condition where the body cannot regulate its blood sugar levels effectively.

This is because the body doesn’t create enough insulin, or it does not use insulin to properly process glucose. This is called insulin resistance.

According to the Centers for Disease Control and Prevention (CDC), people with type 2 diabetes can manage the condition effectively if they make certain modifications to their lifestyle, including engaging in more physical activity and eating healthy.

Food plays a critical role in regulating blood sugar in the body. Therefore it’s important for people with type 2 diabetes to know which foods may cause potentially dangerous blood glucose levels.

What Role Does Food Play in Blood Sugar Regulation?

Also known as blood glucose, blood sugar comes from the food you eat. The body creates glucose by converting food into sugar that then gets transported into the bloodstream.

This means that blood sugar levels are directly impacted by what you eat.

The body uses blood sugar for energy, and the sugar that isn’t used to fuel the body gets stored in the cells for later use.

Carbohydrates have the largest effect on blood glucose levels. Simple carbohydrates, such as sugars and refined grains, are absorbed and digested quickly by the body, which can lead to rapid spikes in blood sugar levels.

This is why healthcare professionals will often recommend a low carbohydrate diet to people with type 2 diabetes.

On the other hand, protein is digested slowly, especially when consumed alongside carbohydrates, preventing sharp increases in blood glucose levels.

It’s important to know what you should be eating and what to avoid to control and improve blood sugar levels.

Which Foods Form Part of a Healthy Diet for Type 2 Diabetes?

Healthy fats

Not all fats are bad for you. Certain types of fat, typically considered ‘healthy fats’, are important for a balanced diet for diabetics. Healthy fats are also known as unsaturated fats.

Healthy fats can help control glucose levels after eating as they assist in slowing down the digestion and absorption of carbohydrates.

This results in a more gradual and controlled release of sugar into the bloodstream.

Healthy fats may provide lasting satiety — which is the feeling of fullness that follows a good meal — which might reduce cravings and curb a high-calorie intake that may result in undesirable weight gain.

A few examples of healthy fats that are great for a diabetes diet include:

• Olive oil
• Avocados
• Canola and sesame oil
• Nuts and nut butters
• Sardines

Lean protein

Protein has very little impact on blood sugar levels in the body. When consumed along with carbohydrates, it can help to reduce blood sugar spikes.

Lean protein is also highly satiating, so it may help curb excessive hunger and reduce overeating. This can aid weight management, which is crucial for people with type 2 diabetes.

When it comes to proteins, it’s important to choose those that are low in saturated fats and sodium.

Proteins that are baked or roasted are typically healthier than those that are fried. Healthy sources of lean protein include:

• Fish
• Lentils
• Tofu
• Nuts
• Eggs
• Chicken

Whole grains

Whole grains are typically rich in dietary fiber, which is important for slowing down the digestion and absorption of carbohydrates. This results in more regulated blood sugar levels after eating.

Compared to refined grains, whole grains are usually less calorie-dense which may help people with type 2 diabetes avoid weight gain. The fiber found in whole grains is another important contributor to feeling full after eating.

However, it’s important to remember that whole grains are still carbohydrates, so exercise portion control.

Whole grains to include in your diabetes diet are:

• Brown rice
• Oats
• Buckwheat
• Quinoa
• Barley

Non-starchy vegetables

According to the American Diabetes Association (ADA), non-starchy vegetables typically contain very few calories and carbohydrates, meaning this is a food that people with type 2 diabetes can enjoy.

Like whole grains, non-starchy vegetables are high in fiber, so they slow down the digestion of carbohydrates, leading to a more gradual release of glucose into the bloodstream.

The fiber content in these vegetables may also improve gut health. A healthy gut microbiota is linked with better blood sugar control.

Some non-starchy vegetables to include in your meals are:

• Artichokes
• Broccoli
• Carrots
• Cabbage
• Green beans
• Cauliflower
• Kale
• Spinach

High fiber foods

According to the CDC, high-fiber foods are a crucial part of your diet if you have type 2 diabetes.

Fiber doesn’t cause spikes in blood sugar as carbohydrates do. This is because the body is unable to break down and absorb fiber.

High-fiber foods may also help improve insulin sensitivity. Other than whole grains, foods with a high fiber content include:

• Berries
• Apples
• Broccoli
• Beans
• Avocados
• Brussel sprouts
• Sweet potatoes
• Pears

What Foods Should Diabetics Avoid?

Foods that lead to sharp spikes in blood sugar or that result in prolonged high glucose levels should be avoided if you have type 2 diabetes.

Fried foods

Foods that are fried, like chicken nuggets or French fries, are high in fat and may lead to weight gain. As one of the main priorities of effective diabetes management is reaching and maintaining a healthy weight, diabetics should avoid fried foods in their diet.

Saturated fat

Hamburgers, bacon, and butter are all foods high in saturated fat that should be avoided.

This is because saturated fat can increase cholesterol levels which can result in cardiovascular disease —- which individuals with type 2 diabetes are at a higher risk of developing.

Refined grains

Refined grains are those that have been processed to remove bran and germ. These are foods like white bread, white rice, and pasta.

These grains can cause blood sugar levels to rise quickly, especially because they don’t contain any fiber.

Added sugar

Consuming foods and beverages that are high in added sugars can cause rapid and prolonged spikes in blood glucose levels.

Added sugar is also known for its connection with obesity, a risk factor for type 2 diabetes.

Foods that are typically high in added sugar include candy, cookies, sodas, and packaged desserts.

Can I Follow a Vegetarian or Vegan Diet with Type 2 Diabetes?

Vegan or vegetarian diets may be beneficial for blood sugar management.

One study found that participants had lower blood sugar and were able to manage their glucose levels more effectively when they followed a vegetarian diet.

Research has also identified that eating more plant-based foods, as you would with vegan diets, may reduce the risk of insulin resistance.

If you follow a vegetarian or vegan diet and have type 2 diabetes, it’s important to ensure you get all the key nutrients to meet your dietary requirements.

General Healthy Eating Tips for Diabetics

Other than adding or avoiding certain foods in your diet, there are some other strategies you can use to regulate your blood sugar levels and enjoy a healthy diet.

Use the diabetes plate method

The ADA recommends that individuals with type 2 diabetes manage their food portions by visualizing a plate and dividing it into sections. The plate method involves filling:

• Half the plate with non-starchy vegetables
• One-quarter of the plate with lean protein
• One-quarter of the plate with whole grains or starchy vegetables

The focus of the plate method is to ensure you get all the nutrients you need, as well as manage your carbohydrate intake to regulate your blood sugar levels.

Seek nutrition therapy

If you have been recently diagnosed with type 2 diabetes, it is recommended that you consult with a registered dietician (RD) for medical nutrition therapy.

Your dietician can help you create a healthy eating plan that not only meets all your nutritional needs but that will aid in blood sugar regulation.

Also, if your doctor has advised you to lose weight due to your diagnosis, a dietician can help you with your weight loss goals.

Are Diets Good for Type 2 Diabetes?

Although managing type 2 diabetes is more about what you do and don’t eat, some specific diets have been found to be good choices for blood sugar regulation.

Low-carb diets

As mentioned earlier, consuming carbohydrates usually increases blood glucose levels quickly, leading to a significant spike.

For this reason, a low-carb diet may be beneficial for people with type 2 diabetes.

According to Diabetes UK, one of the main benefits of low-carb diets for those with type 2 diabetes is that it aids in weight loss, which forms an important part of managing the condition.

The Mediterranean diet

This diet usually includes plenty of plant-based foods and minimal red meat. It also involves eating small amounts of fish, dairy products, and eggs.

Known for its various health benefits, including a positive impact on heart health, the Mediterranean diet is rich in healthy fats, fiber, and vitamins.

It’s also typically lower in saturated fats, trans fats, and added sugars.

Some research has found that people with type 2 diabetes who followed the Mediterranean diet experienced lower blood sugar levels.

The DASH diet

The Dietary Approaches to Stop Hypertension (DASH) diet was developed to help people with high blood pressure.

Much like the Mediterranean diet, it focuses primarily on plant-based foods like fruits, vegetables, whole grains, nuts, and seeds. It also limits sugary foods and those high in saturated fats.

A study that included 80 people with type 2 diabetes found that participants experienced lower cholesterol and triglyceride levels on this diet, which may prevent diabetes complications.

Research has also found that the DASH eating plan was a sustainable and nutritious option for those with type 2 diabetes.

Where Can I Learn More About Healthy Eating Habits for Type 2 Diabetes?

If you are concerned about symptoms related to type 2 diabetes, or have questions about the condition, make an appointment with LifeMD; you can speak to a board-certified physician or nurse practitioner from the comfort of your home.

You can also get medical advice, including guidance on a healthy eating plan for type 2 diabetes, by visiting our website.