Type 2 Diabetes And Diet: The Best And Worst Foods To Eat

When you are diagnosed with type 2 diabetes, doctors will recommend that you make major changes to your lifestyle. This will include exercising more, losing weight and eating healthier foods. Your diet is especially important when it comes to managing type 2 diabetes, as food is the source of sugar in your body and changing your diet is vital in managing your blood glucose levels.

Your goal, when you set out to eat a meal, is to choose the right combination of foods to keep your blood glucose levels in the normal range and avoid blood glucose spikes and lows. By choosing the right types of foods and steering clear of the wrong types of foods, you will be able to avoid the symptoms associated with type 2 diabetes and prevent diabetes-related complications.

How foods impact blood sugar levels

To identify what diet and what types of foods are best for patients with type 2 diabetes, it is important to understand how food affects our blood sugar levels. Carbohydrates are quickly broken down into glucose. Proteins and fats, on the other hand, don’t have a direct impact on blood sugar levels. To hit your target range of blood sugar levels, it is important to carefully choose a variety of foods that will keep your blood glucose levels steady.

What are the best types of food for patients with type 2 diabetes?

Protein

For protein, the American Diabetes Association recommends that patients eat lean proteins low in saturated fats. Protein-rich foods that are beneficial for patients with diabetes include:

• Fish, such as salmon
• Canned tuna
• Skinless turkey and chicken

Vegetarians can get their share of protein through various sources, including:

• Beans
• Unsalted nuts (be careful about portion size as nuts are high in calories)
• Tofu
• Non-fat Greek yogurt
• Legumes
• Eggs

Carbohydrates

Certain types of carbs can be used to manage diabetes. Doctors recommend consuming vitamin-rich whole grains that have a lot of fiber, which is beneficial as fiber helps people feel full quicker, is good for digestive health, and slows the rise of your blood sugar levels. Additionally, whole grains in general are healthier as they have vitamins and minerals.

The best types of carbohydrates and grains for managing type 2 diabetes include:

• Wild rice
• Brown rice
• Quinoa
• Whole-grain breads
• Whole-grain cereal
• Whole-grain pasta

Dairy

Dairy can be a good choice for patients with type 2 diabetes. The best types of diary for patients with type 2 diabetes include skim milk, non-fat yogurt, cottage cheese and reduced-fat cheese.

Vegetables and fruits

Generally, vegetables are an important addition to any meal as they are full of fiber and nutrients. However, patients with type 2 diabetes should focus on consuming non-starchy vegetables, which include:

• Greens (such as spinach and kale)
• Cruciferous vegetables (like broccoli and cauliflower)
• Asparagus
• Cucumbers
• Onions
• Brussels sprouts
• Jicama
• Peppers

Fats

The right kind of fats can be beneficial for patients with type 2 diabetes:

• Avocados
• Nuts, such as almonds
• Olives
• Nut butter
• Edamame
• Seeds
• Fish

What are the worst types of food for patients with type 2 diabetes?

Food high in sugar and salt

The worst foods — ones you should stay away from — include foods that are high in sugar and processed carbohydrates, like:

• Chips
• Soda
• Candy
• Packaged or processed snacks

While these foods are high in sugar, they are also have a high salt content which can negatively impact your blood pressure, leading to heart attack or stroke.

Proteins

While protein is an important part of your diet and a better choice over carbohydrates, some types of protein should be avoided. These include deli meats (such as salami, ham, bologna, etc.), hot dogs, sausages, beef jerky, bacon, flavored or salted nuts, and sweetened protein shakes.

Carbohydrates

Carbohydrates always get a bad rap when it comes to managing diabetes. Often, it is for good reason as the popular carbohydrate-heavy items, such as white bread, cause a rapid rise in sugar levels which is harmful for you if you have type 2 diabetes. White flour is a less healthy option in general as it doesn’t have the vitamins or minerals that whole wheat flour does. The types of carbohydrates you should try your best to avoid include:

• Any "white" food such as white bread, white rice and white pasta
• Sugar-laden breakfast cereal
• Pastries, cookies and other deserts

Dairy

Certain types of dairy products are really bad news for people with type 2 diabetes. These include full-fat milk, full-fat cottage cheese, full-fat yogurt and full-fat cheese. This is generally because full-fat foods tend to be high in calories.

Vegetables and fruits

While no vegetables are truly bad for your type 2 diabetes, some should only be enjoyed in moderation as they are high in carbohydrates. These include corn, white and sweet potatoes, yams, peas and beets. Fruits to avoid due to their high sugar content include dried fruit, packaged juices, and canned fruit.

Fats

While fats can be beneficial for diabetes patients, not all fats are. Stay away from: 

• Fat from fast food
• Beef
• Veal
• Lamb
• Pork
• Full-fat dairy
• Palm oil
• Packaged meals