Best Foods for Managing Type 2 Diabetes: A Dietitian’s Guide

The Best Foods to Eat if You Have Type 2 Diabetes

Receiving a diagnosis of type 2 diabetes can be overwhelming, especially when it comes to figuring out the best foods to eat to keep your blood sugar stable. However, experts say that with the right diet, type 2 diabetes can be managed and even reversed.

Type 2 diabetes is a metabolic disorder related to insulin resistance, which leads to elevated blood glucose levels. According to Kimberly Gomer, RDN, a Miami-based dietitian specializing in weight loss and diabetes, dietary choices play a significant role in the development of type 2 diabetes.

To help manage type 2 diabetes, experts recommend focusing on a nutrient-dense diet that includes whole foods. Balancing your plate with lean protein, healthy fats, fiber, and complex carbs can help stabilize blood sugar levels and add variety to your diet.

Here are some foods that are recommended for individuals with type 2 diabetes:

Protein: Eggs, lamb, chicken, turkey, fish, seafood, tofu, tempeh, legumes, lentils, and beans.
Vegetables: Lettuce, asparagus, spinach, cucumber, zucchini, squash, tomato, onion, pepper, eggplant, celery, carrot, Brussels sprouts, cauliflower, cabbage, bok choy, beets, broccoli, and artichoke.
Fruit: Blueberries, strawberries, blackberries, raspberries, lemon, lime, pear, plum, kiwi, apple, melon, and prune.
Healthy Fats: Avocado, olives, olive oil, avocado oil, ghee, nuts, and seeds.
Whole Grains: Rolled oats, brown rice, quinoa, buckwheat, barley, and farro.

On the other hand, there are certain foods that individuals with type 2 diabetes should avoid or limit:

Saturated Fats: Butter, cream, bacon, sausage, hot dogs, processed meats, cheese, fried food, and fast food.
Seed Oils: Soybean oil, corn oil, canola oil, cottonseed oil, grapeseed oil, rice bran oil, safflower oil, and sunflower oil.
Sugar: Soda, candy, cake, ice cream, honey, agave, brown sugar, and molasses.
Processed Grains: White bread, pastries, muffins, waffles, pancakes, pizza, white-flour crackers, pretzels, and white rice.

By making smart food choices and following a balanced diet, individuals with type 2 diabetes can better manage their condition and improve their overall health. Remember to consult with a healthcare provider or dietitian before making any significant changes to your diet.