Type 2 diabetes diet

Diabetes Diet. Eating a balanced diet is essential if you have been diagnosed with type 2 diabetes. Part of this disease management involves lifestyle changes, and that means following a healthy meal plan that helps you manage your blood sugar levels. But what is the ideal diet for people with type 2 diabetes? Read on to learn more.

People with diabetes have the option to choose the type of diet that suit their needs. However, having a good diet means limiting the intake of carbohydrates and calories that can spike blood sugar levels and cause other health complications. Choosing diabetes-friendly foods will support diabetes management and help the body stay healthy amidst this chronic disease.

What are the safest foods to eat if you have type 2 diabetes? Consider the following:

  • Variety of fruits (apples, berries, peaches, and oranges)
  • Non-starchy vegetables (broccoli, spinach, zucchini, cucumbers, and cauliflower)
  • Whole grains (barley and quinoa)
  • Lean sources of protein (skinless poultry, red meat, tofu, and fatty fish)
  • Seeds (flax, pumpkin, hemp, and chia seeds)
  • Legumes (lentils, chickpeas, and beans
  • Healthy fats (avocados, sesame oil, olive oil, and canola oil)
  • Nuts (cashews, pistachios, almonds, and walnuts)

The following are foods that you need to AVOID if you have type 2 diabetes:

  •  Dairy (cheese, sour cream, and whole milk)
  • Saturated fat (bacon and meat cuts)
  • Sweets (cake, ice cream, candies, and cookies)
  • White bread and pasta
  • Sweeteners (tablet or brown sugar)
  • Processed products (chips and snacks or foods in convenience meals)

Types of diets

There are different types of diets known today. Here are some that people with diabetes can consider and follow in their daily meal plan.

Mediterranean diet

  • Known as the most beneficial and top diet in the year 2022, the Mediterranean diet has all that people with diabetes can take advantage of. It includes plant-based foods with small portions of fatty fish and healthy dairy products. This diet aims to provide people with lots of vitamins, minerals, and fiber. What makes the Mediterranean diet special is its low content of trans fat, added sugar, and saturated fat. Additionally, studies have reported that people with diabetes who follow this diet have resulted in having stabilized blood sugar levels and reduced weight.

DASH diet

  • DASH, or Dietary Approaches to Stop Hypertension, is a type of diet made to lower blood pressure. While originally designed for hypertension management, DASH is also applicable for diabetes. It is a plant-based diet, emphasizing the need for fruits, whole grains, and vegetables. According to a study, the DASH diet can help reduce insulin resistance and body weight.

Keto diet

  • One of the most widely followed diets today is the keto diet. It involves the consumption of low-carb food, such as poultry, seafood, seeds, and eggs. It emphasizes the need for daily protein and fat consumption, which can also include non-starchy vegetables. While the keto diet can be beneficial, it has a downfall. Some of the foods included in the keto diet are high in saturated fat. However, you can minimize your consumption of such fat by limiting your intake of meats.


Your daily meal plan plays a vital role in preventing diabetes attacks or episodes of high blood sugar. You can follow any of the mentioned diets, but ensure you have approval from your healthcare professional or dietitian. Furthermore, make sure to add the safest and healthiest food to your meal plan while also being consistent with your daily treatment.