Type 2 diabetes is one of the most common chronic illnesses, affecting more than 38 million Americans, according to the Centers for Disease Control (CDC). While there's no cure, following a diabetes diet and staying active helps keep your blood sugar steady and energy levels up. Here we share an expert-backed diabetic diet food list that steadies your blood sugar, plus tips to make healthy eating easy (even when dining out!).
"People with type 2 diabetes experience high blood sugar (or blood glucose) levels because their body either doesn't produce enough insulin or because the body doesn't respond properly to the insulin available," explains Gigi Kwok-Hinsley, DrPH, MS, RD, a doctor of public health, registered dietitian and scientist at Amway. "Either situation prevents the sugars from being used as a source of nutrients and energy and may result in symptoms such as fatigue, constant thirst, dry skin or blurred vision."
Many people with type 2 diabetes use medication such as Metformin to improve insulin sensitivity and reduce blood sugar, but following a diabetes diet can have similarly beneficial effects.
"Diet plays a major role in managing blood sugar because different foods affect blood sugar in different ways," says Morgan Walker, MS, RD, LDN, a registered dietitian, sports nutritionist and adjunct professor at Lebanon Valley College. "Foods high in carbohydrates, especially sugars and refined starches, are low in fiber and broken down quickly into glucose, which can cause blood sugar to spike."
"In contrast, foods high in fiber, protein and healthy fats are digested more slowly and can help keep blood sugar levels stable," she adds. "Think of it like a steady release of energy rather than a quick burst followed by a crash."
If you have type 2 diabetes, Walker says managing portion sizes and eating healthy meals featuring a mix of nutrients can promote stable blood sugar and reduce the risk of diabetes-related health problems, including heart disease, kidney damage and nerve damage.
When it comes to diabetes-friendly meals and snacks, focus on these foods to keep your blood sugar steady and reap the health benefits:
"Vegetables are often chock full of fiber that slows digestion," Kwok-Hinsley says, and non-starchy veggies are your best bet. This moderates the amount of glucose that enters your bloodstream, keeping blood sugar within the healthy range.
Cory Rice, DO, a functional medicine doctor and Chief Clinical Advisor at Biote, adds that "‘leafy green vegetables such as spinach and kale, along with cruciferous vegetables such as broccoli, cauliflower and cabbage," are especially beneficial. These "are very effective at both glycemic control and insulin response."
In fact, a study in Science Translational Medicine found that people with type 2 diabetes who took broccoli sprout extract daily for 12 weeks had lower blood sugar than those who skipped the veggie supplement.
Many type 2 diabetics avoid fruit because of its sugar content, but Walker says that isn't necessary. "The fiber in many fruits helps slow down the absorption of sugar, preventing rapid spikes." What's more, certain fruits are low-glycemic, meaning they're less likely to cause blood sugar fluctuations.
Dr. Rice notes that low-glycemic fruits include cherries, grapefruit, peaches, apples and pears. "These fruits tend to have a higher fiber content and are nutrition-dense which helps glycemic response," he explains. Just be sure to opt for fresh or frozen whole fruit over canned or dried fruit, since the latter often has more sugar.
"The fiber and protein [in beans and legumes] slow the absorption of sugar in the bloodstream and help stabilize blood sugar levels," Walker says. Beans and legumes also contain vital nutrients like iron and magnesium and are low in fat, "making them a heart-healthy choice."
Some of the most nutrient-dense picks are black beans, chickpeas, lentils, kidney beans, split peas and pinto beans.
"Because nuts are a source of healthy fat and protein, they don't spike blood sugar," notes Kwok-Hinsley. "There isn't one nut that is superior overall, but research has shown that almonds, walnuts, pistachios and cashews can support those on a type 2 diabetes diet."
Walker recommends enjoying nuts in small amounts because, while healthy, they're calorie-dense. Likewise, she encourages you to "opt for unsalted, raw or dry roasted versions to avoid added sodium."
Protein is a key part of a healthy type 2 diabetes diet. Kwok-Hinsley says protein helps you feel fuller longer, prevents blood sugar from spiking and assists in building muscle. And research in The American Journal of Clinical Nutrition confirms that increased protein intake lowers blood sugar after eating and improves overall blood sugar control. Kwok-Hinsley recommends lean proteins such as fish (cod, halibut, haddock), skinless chicken, turkey and soy (tofu).
"Research shows that cinnamon may play a role in improving blood glucose management, as it might enhance insulin sensitivity when consumed regularly," she says. "Try sprinkling cinnamon on oatmeal, yogurt or baked sweet potatoes for a flavorful and beneficial addition to your meals."
Indeed, a study in the International Journal of Food Science found that consuming 3-6 grams of cinnamon (about 1-2 tsp.) daily improved insulin resistance and helped keep blood sugar levels stable.
"It's unreasonable to expect yourself to eat ideal foods and portions every day," Kwok-Hinsley says. "Don't set yourself up to be perfect, but instead, think in terms of making something that's ‘bad' a little better. For example, instead of eliminating starchy foods like pasta altogether, think about what kind of protein, fiber or healthy fat you can pair with it. Try a walnut pesto salad with fresh cherry tomatoes or turkey bolognese that has pureed vegetables in the sauce."
Wondering how to stick to a healthy eating plan-and still satisfy your taste buds-when eating out? These tips make it easy:
"It's always a little tricky when you explore a restaurant's menu," Kwok-Hinsley says. "It's not immediately clear what ingredients are in the sauce or what cooking process the kitchen used." A safe bet? "Opting for lean proteins like chicken or fish that are grilled, baked or steamed.
Dr. Rice says that "focusing on lean protein while dining out helps you feel full so that you don't want to eat as much sugar or starchy, carbohydrate-filled food" that can spike your blood sugar.
Trading alcohol, which Dr. Rice says "dramatically drives blood sugar up and and increases cravings for sweets and carbs" for a sparkling water helps keep your glucose levels in check.
Kwok-Hinsley adds that water is always the best option, as many beverages contain a surprising amount of added sugar. But "if you want more flavor, unsweetened iced tea and regular tea are good options," she says.
"My favorite trick to managing portion size is to order kids' meals, which often have less side dishes or smaller portions," Kwok-Hinsley shares. "Or, you can order a kids' meal and add a side of vegetables or salad so the portion is slightly bigger but still not quite the size of a regular entree."
Turns out the order you eat your food can help play a role in steadying your blood sugar. "Clinical evidence suggests that consuming vegetables first followed by protein and then carbohydrates helps reduce post-meal blood sugar spikes," Dr. Rice says.
"People with diabetes don't have to avoid starchy carbohydrates like rice, pasta and breads altogether, but make sure these foods don't fill more than half of your plate and try to pair them with high-fiber carbohydrates, lean proteins and healthy fats," Kwok-Hinsley adds.
If you're dining out with friends or family, "treat mealtimes as a socializing opportunity," Kwok-Hinsley suggests. "Rather than only focusing on the food, focus on the people and the conversation at hand. This naturally slows mealtimes and increases the likelihood of healthy eating behaviors." By pausing to chat, you give your body more time to process your meal and register that you're full.
Sticking to a diabetic diet food list when cravings for less-than-healthy fare strikes is easier said than done. Here's how to pick healthy foods and block blood sugar spikes.
"High protein snacks help curb cravings in people with diabetes by helping them feel full," Dr Rice explains. But what do you do when you're craving something that's not protein-packed?
"A smart snack option is a combination of what satisfies your craving but also supports you nutritionally," Kwok-Hinsley says. That could be pairing a small square of dark chocolate with a handful of almonds if you're in the mood for something sweet, or string cheese and a jerky stick if you're craving something salty.
"I'm a big fan of emergency snacks," Kwok-Hinsley says. "I carry whole fruit bars, snack size protein bars and roasted nuts in my bag or in my car so I am always ready. Be prepared with foods that support healthy blood glucose levels such as healthy fats from nuts, protein from animal and plant sources and high fiber choices like whole-wheat crackers or whole grain tortilla chips."
Tend to get cravings when you're out and about on a busy day? "We rarely make good choices when we're hungry," Kwok-Hinsley says. She recommends keeping in mind (or jotting down a list on your smartphone) of local coffee shops, convenience stories or fast food restaurants that offer small, healthy snack options when you need them.
More on managing diabetes:
6 Diabetes Self-Care Tips That Control Your Blood Sugar and Ward off Complications
Signs of Diabetes in Women That Can Signal Uncontrolled Blood Sugar (And How To Catch Them Early)
Prediabetes Self-Care Tips That Cut Your Risk of Type 2 Diabetes up to 71%
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan. 2025-01-07T00:17:12Z