20 Best Foods for Type 2 Diabetics, According to Doctors and Nutritionists

Adding these expert-approved foods to your plate can help get your blood sugar under control. 

Being diagnosed with type 2 diabetes can be overwhelming, as it involves the stress of managing a health condition that requires careful monitoring. In addition, the doctor may recommend new medications, increased exercise, and a complete overhaul of your eating habits. Fortunately, this guide aims to simplify the dietary aspect of type 2 diabetes management.

To begin with, it's essential to understand what type 2 diabetes is. When you consume food, your body converts it into glucose, which insulin then transports to various parts of your body for energy. However, in individuals with type 2 diabetes, the cells in the muscles, fat, and liver do not respond correctly to insulin, resulting in excess glucose remaining in the bloodstream. If left untreated, this can have severe consequences.

Why is diet significant in managing type 2 diabetes? Making changes to your eating habits can help prevent spikes in blood sugar levels. According to Colleen Johnson, M.S., R.D.N., an adult diabetes educator at Joslin Diabetes Center in Boston, "Diabetes can be much better controlled when an individual makes food choices that are going to help them manage their blood sugar levels and keep their levels within ranges that will keep them safe." Regardless of the treatment method, diet plays a crucial role in managing type 2 diabetes.

A key aspect of a type 2 diabetes eating plan is typically focused on reducing carbohydrate intake, as carbohydrates (including white bread, rice, and potatoes, as well as sugar) are easily converted into glucose and make up a significant portion of the average American diet. Nutrition and wellness expert Samantha Cassetty, R.D.N., and author of Sugar Shock emphasizes that carbohydrates should be thought of as "team players," meaning that it's important to pair them with other foods. For example, pairing fruits and vegetables with protein or healthy fats can help balance blood sugar levels and keep you feeling full for longer periods of time. By including a variety of nutrient-dense foods in your diet, you can help manage your blood sugar levels and overall health. 

The American Diabetes Association suggests that individuals with type 2 diabetes consume non-starchy vegetables to fill half of their plate, complex carbohydrates to fill a quarter, and a source of protein to fill the remaining quarter. However, Cassetty emphasizes that consulting with a doctor or nutritionist is important to determine the ideal carbohydrate range for your specific needs. 

Top 20 Diabetes-Friendly Foods to Help Control Blood Sugar Levels

1. Incorporate leafy greens like spinach, kale, Swiss chard, and collard greens to add volume, fiber, and fewer carbohydrates to your plate, as recommended by Johnson. These non-starchy vegetables are a great addition to a diet for type 2 diabetes.

2. Add salmon to your diet as it is rich in omega-3 fatty acids, which are often lacking in our diets. Omega-3s help reduce inflammation, while omega-6s promote it. If salmon is not your thing, canned tuna is also a good source of omega-3s, but be mindful of your mercury exposure by limiting it to two or three servings of light tuna per week. Check out some easy salmon dinner recipes for inspiration.

3. Incorporate quinoa into your diet; while it is technically a seed, it is still considered a protein-rich whole grain. Eating a cup of cooked quinoa provides 8 grams of protein and 5 grams of fiber, and research indicates that consuming it regularly can help stabilize blood glucose levels.

4. Add broccoli to your plate. It is packed with vitamins and minerals like vitamin C and potassium, as well as fiber. If steamed broccoli isn't your thing, try roasting it with olive oil and seasoning for a delicious taste.

5. Enjoy a variety of nuts, like almonds, walnuts, pistachios, hazelnuts, and cashews, as they are a great source of healthy fats and can be easily incorporated into meals or enjoyed as a snack. A handful of unsalted nuts can even make a good bedtime snack.

6. Incorporating lean meat into your diet may help reduce and delay spikes in blood sugar, says Johnson. While chicken and turkey are obvious choices, other lean cuts of meat like sirloin tips or pork loin can also be considered.

7. Zucchini is also a great option to consider, as it is rich in antioxidants and fiber, making it a popular alternative to traditional noodles. Zucchini noodles, also known as zoodles, can be paired with almost any pasta sauce.

8. Avocado: According to a study, replacing a carbohydrate-rich food with an equivalent amount of avocado can aid in improving blood glucose levels. However, due to the abundance of healthy fats, avocados contain more calories than anticipated. Therefore, it's important to be cautious about consuming too much. "Avocados are tough," cautions Dr. Wyne, "because it is too easy to eat too much of them so they become a source of a lot of fat. People don't eat just one slice."

9. Eggs are categorized as a lean protein, as mentioned above. Nevertheless, it's important to avoid overeating them, as some studies suggest that consuming an egg every day may increase the risk of diabetes.

10. Cauliflower: Since cauliflower's texture is adaptable and it can take on a variety of flavors when cooked, it's a well-known alternative to carbohydrate-rich foods like white rice. Chopped, one cup of cauliflower contains 2 grams of fiber, 2 grams of protein, and just 5 grams of carbohydrates. Give it a try by cooking up one of these hearty cauliflower-focused recipes.

11. Research suggests that a diet containing soy-based foods like tofu, edamame, or soy milk is associated with a lower risk of developing type 2 diabetes. Tofu can serve as an excellent source of high-protein meat substitute, while edamame can add a great flavor and texture to salads.

12. Including 200 grams of raw tomatoes in the daily diet of people with type 2 diabetes was found to improve their blood pressure and increase their levels of HDL cholesterol (the "good" kind), which may reduce their risk of heart disease. A tomato, mozzarella, and basil salad is a perfect way to incorporate this healthy vegetable into your diet.

13. Olive oil is rich in monounsaturated fatty acids that can help regulate blood sugar levels. It can be used to cook other foods or to make homemade low-sugar salad dressings.

14. Shirataki noodles are a type of translucent Japanese noodles made from a plant native to Asia. They are a lower-carbohydrate alternative to regular pasta and can provide a satisfying pasta-like texture. Lentil or chickpea pasta are other options to consider as pasta alternatives.

15. Celery is a versatile and fibrous vegetable that can be added to various dishes. With just 3 grams of carbohydrates per one cup of chopped celery, it's an excellent choice for those looking to manage their blood sugar levels. It can be used in chicken soup, as a component of a blue cheese slaw, and in various salads.

16. Beans may contain carbohydrates, but they are also rich in fiber and protein without the unsaturated fats found in animal protein sources. A study revealed that adding a cup of legumes to the daily diet can improve blood sugars better than adding a cup of whole-wheat foods to the meal plan. To reduce salt intake, canned beans should be rinsed before consumption.

17. Ancient grains such as farro, barley, spelt, and millet can be a great addition to the plate. Although people tend to avoid carbohydrates when diagnosed with diabetes, complex carbohydrate sources such as these grains can be beneficial due to their high fiber content. Complex carbohydrates can help you feel fuller for longer and maintain stable blood sugar levels.

18. Sweet potatoes may be starchy, but they are a better alternative to white potatoes as they have a lower glycemic index and contain potassium and beta-carotene. Keeping the skin on and cooking them in healthier ways, such as roasting instead of frying, can be beneficial for diabetes management.

19. Fruits like apples, which have edible skin, are a good option for people with diabetes. The skin is rich in fiber, which slows down the spike in blood sugar. Pairing it with unsweetened nut butter can also help balance glucose levels.

20. Garlic can be a secret weapon for people with type 2 diabetes. It can help improve fasting blood sugars and enhance the flavor of vegetables, making them more enjoyable to eat.