Table of ContentsView AllTable of ContentsVegetablesBeans and LegumesWhole GrainsFruitsDairyNuts and SeedsMeats, Fish, and ProteinFatsLow-Sugar BeveragesFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Vegetables
Beans and Legumes
Whole Grains
Fruits
Dairy
Nuts and Seeds
Meats, Fish, and Protein
Fats
Low-Sugar Beverages
Frequently Asked Questions
When you havetype 2 diabetes, practicing healthy lifestyle habits is essential to balancing your blood sugar (glucose) levels and preventing dramatic spikes and falls. Eating well also helps you achieve and maintain a healthy weight, which comes with a reduced risk of experiencingcomplicationsfrom diabetes, including heart disease.
This article discusses what to eat and avoid whilemanaging type 2 diabetes.
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Type 2 Diabetes Diet
Vegetables are a great source of fiber, vitamins, and minerals that support overall health and blood sugar management.
Vegetables are classified in two main categories: starchy and non-starchy.Starchy vegetablesprovide a more concentrated amount of natural sugars than non-starchy vegetables and may cause aspike in your blood sugarmore than non-starchy options. This doesn’t mean you can’t have both, as both offer healthy nutrients; it just means mixing them up is a good idea.
Some examples of starchy vegetables include potatoes, corn, and butternut squash. Non-starchy vegetables include leafy greens, broccoli, beets, bell peppers, cauliflower, tomatoes, and carrots.
Legumesare a category of plant foods that include beans, peas, and lentils. These are good sources of fiber andhealthy carbohydratesthat help supportblood sugar stability, and they provide nutrients like calcium, potassium, and magnesium.
Diets high in legumes and low in refined grains and added sugars have been shown to help improve blood sugar management.Add legumes to your soups, pasta dishes, salads, grain recipes, burritos, and slow-cooker meals.
Bread and pasta often receive a reputation as foods to avoid if you have diabetes or struggle with blood sugar control. However, the truth is that not all grains are created equally, and plenty of healthy choices benefit diabetes management.
Research shows that higher consumption of total whole grains can help reduce therisk of developing type 2 diabetesand improve blood sugar control.
The two main grain categories include whole and refined, which refers to the degree of processing they’ve undergone. Understanding which grains fall into each category can help you make healthier choices.
Best Choices
The best whole-grain options include 100% whole wheat bread, brown rice, rolled or steel-cut oats, quinoa, barley, millet, farro, and amaranth. These choices have been minimally processed and arehigh in fiber, which slows how quickly they are digested.
Foods to Avoid
Grains to minimizewhen you have diabetes include the most highly processed ones, like white rice and white pasta. These grains have been processed in a way that removes most of the fiber, vitamins, and minerals and may cause your blood sugar to spike more dramatically.
The Importance of Fiber
Choosing Whole Grains May Improve Your Cardiovascular Health
Fruits are among the healthiest foods you can eat. They’re full of vitamins, minerals, fiber, andantioxidantsthat support overall health.
While fruits are sweet, this is due to their natural sugar content. This is different from the sugar added to packaged foods, desserts, and baked goods to make them sweeter. Thenatural sugars in whole fruitshave plenty of fiber, which slows digestion and helps prevent spikes in your blood sugar.
Studies have found that a diet rich in whole fruits—but not fruit juice—can help reduce the risk of developing type 2 diabetes.
Whole fruits in their natural form are a healthy part of a type 2 diabetes diet. You may also enjoy frozen fruit or even canned fruit that doesn’t contain added sugar, syrup, or fruit juice.
Some of thebest fruit for diabetesinclude apples, oranges, bananas, grapes, berries, kiwi, grapefruit, peaches, and pears.
Can You Eat Fruit With Diabetes?
Dairy products, as well as certain dairy alternatives, are a source of important nutrients like calcium, protein, and vitamins.
Choose low-fat dairy products or enjoy smaller portions of full-fat dairy products. Alternatively, nondairy alternatives for milk, yogurt, and cheese made using ingredients like soy, oats, almonds, cashews, rice, and peas are good options. It’s always helpful to read the nutrition label to determine if there are any added sugars in dairy alternatives.
Avoid consuming large quantities of full-fat dairy products and dairy foods that come as part ofultra-processedand fast food items. These are high in saturated fat and often sodium.
Nuts and seeds are good sources of fiber, healthy fats, protein, vitamins, and minerals. Not only are they nutritious, but they won’t cause significantspikes in blood sugarand will help keep you full between meals.
Good nut and seed choices for diabetes include raw, unsalted options that don’t contain added sugar. This includes nuts and seeds in their natural form or pureed into butter.
Some of the best options include cashews, almonds, walnuts, pistachios, peanuts, sunflower seeds, pumpkin seeds, chia seeds, flax seeds, and hemp seeds.
When you have diabetes, it’s best to avoid nuts and seeds that have a lot of added sugar or salt.
Tips: Eating on a BudgetHealthy eating can feel overwhelming for several reasons, one of which may be budget. However, healthy eating does not have to be expensive. Here are some quick tips for eating well on a budget:Buy pantry items in bulk when they are on sale, like canned beans, broth, pasta and rice, and dried lentils.Stock your freezer well, including bulk frozen fruits and vegetables.Clip coupons and shop sales. Your go-to grocery store likely has a rewards program that sends you deals for your favorite products.Purchase produce in season, as it’s typically less expensive then. This could also mean shopping at your local farmers market or co-op or even growing some of your own at home.Plan your meals and snacks ahead of time. This saves money at the store and can help you stick to a budget.Batch cook and prepare leftovers. This could mean doubling a recipe and freezing the rest for another night. It could also mean preparing ingredients like cooked pasta or grains in more than one dish that week.
Tips: Eating on a Budget
Healthy eating can feel overwhelming for several reasons, one of which may be budget. However, healthy eating does not have to be expensive. Here are some quick tips for eating well on a budget:Buy pantry items in bulk when they are on sale, like canned beans, broth, pasta and rice, and dried lentils.Stock your freezer well, including bulk frozen fruits and vegetables.Clip coupons and shop sales. Your go-to grocery store likely has a rewards program that sends you deals for your favorite products.Purchase produce in season, as it’s typically less expensive then. This could also mean shopping at your local farmers market or co-op or even growing some of your own at home.Plan your meals and snacks ahead of time. This saves money at the store and can help you stick to a budget.Batch cook and prepare leftovers. This could mean doubling a recipe and freezing the rest for another night. It could also mean preparing ingredients like cooked pasta or grains in more than one dish that week.
Healthy eating can feel overwhelming for several reasons, one of which may be budget. However, healthy eating does not have to be expensive. Here are some quick tips for eating well on a budget:
Protein is an important part of a type 2 diabetes diet as it helps promote satiety (fullness) between meals. Incorporating high-quality sources of protein along withhealthy carbsand fats is a good approach to blood sugar management.
Some of the best protein sources for diabetes management include lean poultry (chicken or turkey) and fish and plant sources like beans, lentils, tofu, seitan, and tempeh.
Avoid proteins that are part of an ultra-processed or fast food item, as these are packaged in unhealthy fats, refined grains, added sugar, and salt; for instance, fast food burgers, hot dogs, and fried fish sticks.
How Much Protein Should a Person With Diabetes Eat?
Fat is an essential nutrient, and prioritizinghealthy fatis vital for diabetes management. Some research suggests that consuming a large quantity of less healthy fats can interfere with your body’s ability to useinsulinproperly, promoting high blood sugar levels over time.
Emphasizingunsaturated fatsthat come from plant foods is good for both your blood sugar and heart health. Some examples include nuts, seeds, avocados, olives, and olive oil.
It’s best to minimize saturated and trans fats in your diabetes diet, as consuming these in excess can lead to adverse health effects. Saturated fats are found in fatty meat (pork, red meat), fish, eggs, coconut oil, and palm oil.Trans fatsmay be found in refrigerated dough, pastries, cookies, crackers, pies, and some stick butter replacements.
Unhealthy Food Choices for People With Diabetes
Consuming sugary beverages is one of the quickest ways to raise blood sugar. Choosing low-sugar beverages is a better option for maintaining blood sugar levels.
Water is always the best choice for hydration, as it contains no added sugar. If you get tired of plain water, sparkling water without added sugar or water flavored at home withlemonslices, berries, herbs, or cucumber are good alternatives. Unsweetened coffee and tea are also options.
Avoid sugary beverages like soda, fruit juice, and sweetened teas. Additionally, while there are plenty of sugar-free drinks, consuming large amounts of artificial sweeteners may negatively affect some people.
For instance, some research suggests artificial sugars may disturb the balance of gut bacteria and potentially even reduceinsulin sensitivityover time.
Are Artificial Sweeteners Bad for You?
Summary
The best diet for managing type 2 diabetes incorporates a wide variety of healthy whole foods. Avoiding foods high in sodium, saturated and trans fats, and added sugar while focusing on good sources of fiber, unsaturated fats, healthy carbs, vitamins, and minerals is a beneficial approach for maintaining healthy blood sugar levels.
A Word From Verywell
When you have type 2 diabetes, considering any necessary changes to your diet can feel overwhelming. If you don’t know where to start, choose one or two areas to start making small changes or reach out to a registered dietitian for guidance. With consistency, eating well can help improve your blood sugar management, which can help you feel better and have an improved quality of life.
Frequently Asked QuestionsA vegan diet can offer numerous health benefits for managing diabetes if it is based on whole plant foods and minimizes ultra-processed foods. Vegan diets that include a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds will be naturally low in unhealthy fats and added sugar and high in fiber, healthy fats, vitamins, and minerals.While you can consumealcohol if you have diabetes, it’s a good idea to consider how it might affect your blood sugar. Be aware of how high or low blood sugar levels feel, and note whether consuming alcohol leads to these symptoms. If you don’t already drink alcohol, there is no reason to start. Always consume alcohol in moderation, if at all.No specific food will prevent type 2 diabetes or any other health condition. However, enjoying a well-balanced diet that emphasizes healthy whole foods and minimizes ultra-processed and sugary foods can reduce your risk of developing diabetes and help manage your blood sugar.
A vegan diet can offer numerous health benefits for managing diabetes if it is based on whole plant foods and minimizes ultra-processed foods. Vegan diets that include a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds will be naturally low in unhealthy fats and added sugar and high in fiber, healthy fats, vitamins, and minerals.
While you can consumealcohol if you have diabetes, it’s a good idea to consider how it might affect your blood sugar. Be aware of how high or low blood sugar levels feel, and note whether consuming alcohol leads to these symptoms. If you don’t already drink alcohol, there is no reason to start. Always consume alcohol in moderation, if at all.
No specific food will prevent type 2 diabetes or any other health condition. However, enjoying a well-balanced diet that emphasizes healthy whole foods and minimizes ultra-processed and sugary foods can reduce your risk of developing diabetes and help manage your blood sugar.
10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Diabetes and your heart.Polak R, Phillips EM, Campbell A.Legumes: health benefits and culinary approaches to increase intake.Clin Diabetes. 2015;33(4):198-205. doi:10.2337/diaclin.33.4.198Hu Y, Ding M, Sampson L, et al.Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies.BMJ. 2020;370:m2206. 2020;370. doi:10.1136/bmj.m2206Muraki I, Imamura F, Manson JE, et al.Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies.BMJ. 2013;347:f6935. doi:10.1136/bmj.f5001Bondonno NP, Davey RJ, Murray K, et al.Associations between fruit intake and risk of diabetes in the AusDiab cohort.J Clin Endocrinol Metab. 2021;106(10):e4097-e4108. doi:10.1210/clinem/dgab335von Frankenberg AD, Marina A, Song X, Callahan HS, Kratz M, Utzschneider KM.A high-fat, high-saturated fat diet decreases insulin sensitivity without changing intra-abdominal fat in weight-stable overweight and obese adults.Eur J Nutr. 2017;56(1):431-443. doi:10.1007/s00394-015-1108-6American Heart Association.Trans fats.Liauchonak I, Qorri B, Dawoud F, Yatin R, Szewczuk MR.Non-nutritive sweeteners and their implications on the development of metabolic syndrome.Nutrients. 2019;11(3):644. doi:10.3390/nu11030644Mathur K, Agrawal RK, Nagpure S, Deshpande D.Effect of artificial sweeteners on insulin resistance among type-2 diabetes mellitus patients.J Family Med Prim Care. 2020;9(1):69-71. doi:10.4103/jfmpc.jfmpc_329_19Ruiz-Ojeda FJ, Plaza-Díaz J, Sáez-Lara MJ, Gil A.Effects of sweeteners on the gut microbiota: a review of experimental studies and clinical trials.Adv Nutr. 2020 Mar 1;11(2):468. doi:10.1093/advances/nmy037
10 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Diabetes and your heart.Polak R, Phillips EM, Campbell A.Legumes: health benefits and culinary approaches to increase intake.Clin Diabetes. 2015;33(4):198-205. doi:10.2337/diaclin.33.4.198Hu Y, Ding M, Sampson L, et al.Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies.BMJ. 2020;370:m2206. 2020;370. doi:10.1136/bmj.m2206Muraki I, Imamura F, Manson JE, et al.Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies.BMJ. 2013;347:f6935. doi:10.1136/bmj.f5001Bondonno NP, Davey RJ, Murray K, et al.Associations between fruit intake and risk of diabetes in the AusDiab cohort.J Clin Endocrinol Metab. 2021;106(10):e4097-e4108. doi:10.1210/clinem/dgab335von Frankenberg AD, Marina A, Song X, Callahan HS, Kratz M, Utzschneider KM.A high-fat, high-saturated fat diet decreases insulin sensitivity without changing intra-abdominal fat in weight-stable overweight and obese adults.Eur J Nutr. 2017;56(1):431-443. doi:10.1007/s00394-015-1108-6American Heart Association.Trans fats.Liauchonak I, Qorri B, Dawoud F, Yatin R, Szewczuk MR.Non-nutritive sweeteners and their implications on the development of metabolic syndrome.Nutrients. 2019;11(3):644. doi:10.3390/nu11030644Mathur K, Agrawal RK, Nagpure S, Deshpande D.Effect of artificial sweeteners on insulin resistance among type-2 diabetes mellitus patients.J Family Med Prim Care. 2020;9(1):69-71. doi:10.4103/jfmpc.jfmpc_329_19Ruiz-Ojeda FJ, Plaza-Díaz J, Sáez-Lara MJ, Gil A.Effects of sweeteners on the gut microbiota: a review of experimental studies and clinical trials.Adv Nutr. 2020 Mar 1;11(2):468. doi:10.1093/advances/nmy037
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Centers for Disease Control and Prevention.Diabetes and your heart.Polak R, Phillips EM, Campbell A.Legumes: health benefits and culinary approaches to increase intake.Clin Diabetes. 2015;33(4):198-205. doi:10.2337/diaclin.33.4.198Hu Y, Ding M, Sampson L, et al.Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies.BMJ. 2020;370:m2206. 2020;370. doi:10.1136/bmj.m2206Muraki I, Imamura F, Manson JE, et al.Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies.BMJ. 2013;347:f6935. doi:10.1136/bmj.f5001Bondonno NP, Davey RJ, Murray K, et al.Associations between fruit intake and risk of diabetes in the AusDiab cohort.J Clin Endocrinol Metab. 2021;106(10):e4097-e4108. doi:10.1210/clinem/dgab335von Frankenberg AD, Marina A, Song X, Callahan HS, Kratz M, Utzschneider KM.A high-fat, high-saturated fat diet decreases insulin sensitivity without changing intra-abdominal fat in weight-stable overweight and obese adults.Eur J Nutr. 2017;56(1):431-443. doi:10.1007/s00394-015-1108-6American Heart Association.Trans fats.Liauchonak I, Qorri B, Dawoud F, Yatin R, Szewczuk MR.Non-nutritive sweeteners and their implications on the development of metabolic syndrome.Nutrients. 2019;11(3):644. doi:10.3390/nu11030644Mathur K, Agrawal RK, Nagpure S, Deshpande D.Effect of artificial sweeteners on insulin resistance among type-2 diabetes mellitus patients.J Family Med Prim Care. 2020;9(1):69-71. doi:10.4103/jfmpc.jfmpc_329_19Ruiz-Ojeda FJ, Plaza-Díaz J, Sáez-Lara MJ, Gil A.Effects of sweeteners on the gut microbiota: a review of experimental studies and clinical trials.Adv Nutr. 2020 Mar 1;11(2):468. doi:10.1093/advances/nmy037
Centers for Disease Control and Prevention.Diabetes and your heart.
Polak R, Phillips EM, Campbell A.Legumes: health benefits and culinary approaches to increase intake.Clin Diabetes. 2015;33(4):198-205. doi:10.2337/diaclin.33.4.198
Hu Y, Ding M, Sampson L, et al.Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies.BMJ. 2020;370:m2206. 2020;370. doi:10.1136/bmj.m2206
Muraki I, Imamura F, Manson JE, et al.Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies.BMJ. 2013;347:f6935. doi:10.1136/bmj.f5001
Bondonno NP, Davey RJ, Murray K, et al.Associations between fruit intake and risk of diabetes in the AusDiab cohort.J Clin Endocrinol Metab. 2021;106(10):e4097-e4108. doi:10.1210/clinem/dgab335
von Frankenberg AD, Marina A, Song X, Callahan HS, Kratz M, Utzschneider KM.A high-fat, high-saturated fat diet decreases insulin sensitivity without changing intra-abdominal fat in weight-stable overweight and obese adults.Eur J Nutr. 2017;56(1):431-443. doi:10.1007/s00394-015-1108-6
American Heart Association.Trans fats.
Liauchonak I, Qorri B, Dawoud F, Yatin R, Szewczuk MR.Non-nutritive sweeteners and their implications on the development of metabolic syndrome.Nutrients. 2019;11(3):644. doi:10.3390/nu11030644
Mathur K, Agrawal RK, Nagpure S, Deshpande D.Effect of artificial sweeteners on insulin resistance among type-2 diabetes mellitus patients.J Family Med Prim Care. 2020;9(1):69-71. doi:10.4103/jfmpc.jfmpc_329_19
Ruiz-Ojeda FJ, Plaza-Díaz J, Sáez-Lara MJ, Gil A.Effects of sweeteners on the gut microbiota: a review of experimental studies and clinical trials.Adv Nutr. 2020 Mar 1;11(2):468. doi:10.1093/advances/nmy037
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