Eat Well With Type 2 Diabetes: Mealtime Tips to Regulate Blood Sugar
Health ConditionsDiabetesType 2 Diabetes

Eat Well With Type 2 Diabetes: 7 Mealtime Tips to Keep Blood Sugar in Check

Eat Well With Type 2 Diabetes: 7 Mealtime Tips to Keep Blood Sugar in Check
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Published on January 27, 2026
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Regulating blood sugar levels is a key part of effectively managing type 2 diabetes. There are plenty of ways to work on this: moving more, reducing stress, and even improving your sleep hygiene.

Being mindful of your diet — not just what you eat, but when and how you eat — is another smart diabetes management strategy. In addition to following a Mediterranean diet or adopting a low-carb eating plan, you can make certain strategic choices just before and while eating to set yourself up for more stable blood sugar.

Try implementing these seven strategies at your next meal.

1. Start Meals With Fiber-Rich Veggies ...

Whether it’s a handful of carrots before your morning omelet or beginning dinner with a salad, experts recommend kicking off meals with vegetables — even better if they’re rich in fiber. Research suggests enjoying veggies before or at the start of a meal can significantly reduce postmeal spikes in blood sugar and insulin.

“Eating vegetables helps create a natural fiber buffer,” says Diana Licalzi, RD, a certified diabetes care and education specialist of the Association of Diabetes Care and Education Specialists based in Boulder, Colorado. “Fiber helps slow down digestion and also helps slow down the absorption of carbohydrates,” which can spike blood sugar.

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    2. And Save Carbs for Last

    No matter what you’re eating, try to eat your protein and fiber first. Save carbs (at least, the bulk of them) for the very end of your meal. This practice is known as meal sequencing.

    “Consuming foods that are higher in fiber and contain protein can help slow down the digestion and absorption of carbs,” says Toby Smithson, RDN, senior manager of nutrition and wellness at the American Diabetes Association.

    Not only will this practice help reduce blood sugar spikes, but it may also help you lose weight, if that’s one of your treatment goals.

    3. Drink Up ...

    Hydration is especially important for people living with type 2 diabetes.

     “If someone is dehydrated, their blood glucose levels may be elevated, because when you have less water in your bloodstream, the glucose levels will be more concentrated,” says Smithson.

    Be sure to pour yourself something to drink when sitting down for each meal.

    4. And Make Water Your Beverage of Choice

    While you likely won’t want to pair it with every single meal, sticking to water most of the time can help you stay hydrated without excess sugar. If you’re not a fan of plain water or want to change things up, try adding cucumber or mint and basil. You could also opt for unsweetened tea or seltzer water.

    5. Cook, Then Cool Down, Carbs

    If you’re cooking carbs such as pasta, potatoes, or rice, cooling them down in your fridge for a few hours or overnight can reduce their impact on blood glucose. Reheat them after they’ve cooled completely, or create a cold pasta or potato salad to enjoy with veggies.

    “Doing this increases their resistant starch content, and resistant starch acts very similarly to fiber,” says Licalzi. “We don’t digest it, so it helps to slow down carbohydrate absorption.” This helps keep blood sugar more stable.

    Bonus: This process may also reduce the number of calories in these foods, which can be helpful if you’re also working toward weight loss as part of diabetes management.

    6. Stick to Consistent Mealtimes

    Smithson says keeping the same eating schedule can be helpful for managing blood glucose levels when they’re out of target range.

    “When your regular lifestyle strategies are disrupted due to travel, try to find creative ways to keep your schedule on target,” says Smithson. He suggests packing nonperishable snacks that include both protein and carbs, such as peanut butter on graham crackers or dehydrated cheese balls with whole grain crackers or dried fruit.

    Licalzi also advises against going long stretches without eating, as that can cause overeating — and potentially larger blood sugar spikes — later on.

    7. Use the Diabetes Plate Method

    If you’re still struggling to plan out meals, Smithson recommends the “diabetes plate” as a road map to healthy eating. “Fill half your 9-inch plate with nonstarchy vegetables, one-fourth with lean protein like skinless chicken, fish, or tofu, and the last one-fourth with quality carbs like starchy vegetables, beans, fruit, whole grains, or low-fat milk or yogurt,” says Smithson.

    This method makes it easy to figure out meals without counting, measuring, or weighing any of the foods you’re about to eat.

    The Takeaway

    • Managing type 2 diabetes requires a multipronged approach, including incorporating a few habit changes at mealtimes.
    • Eating in a specific order — starting with fiber-rich veggies and ending with carbs — and always including protein is an easy and effective way to prevent blood sugar spikes.
    • Other tips include eating high-quality carbs, staying hydrated, and sticking to regular mealtimes.
    EDITORIAL SOURCES
    Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
    Resources
    1. Manage Blood Sugar. Centers for Disease Control and Prevention. May 15, 2024.
    2. Eating for Diabetes Management. American Diabetes Association.
    3. Imai S et al. Eating Vegetables First Regardless of Eating Speed Has a Significant Reducing Effect on Postprandial Blood Glucose and Insulin in Young Healthy Women: Randomized Controlled Cross-Over Study. Nutrients. March 2023.
    4. Touhamy II S et al. Carbohydrates-Last Food Order Improves Time in Range and Reduces Glycemic Variability. Diabetes Care. February 2025.
    5. Hernandez J. Eat Veggies and Protein First, Carbs Last Through ‘Meal Sequencing’. Ohio State Health & Discovery. August 21, 2024.
    6. Staying Hydrated When You Have Diabetes. University of Maryland Medical System.
    7. McKinney C. What Is Resistant Starch? The Johns Hopkins Patient Guide to Diabetes.
    8. Dilley K. Does Cooling Starchy Food After Cooking Really Lower Its Calories? Ohio State Health & Discovery. July 16, 2024.
    9. What Is the Diabetes Plate? American Diabetes Association. January 15, 2025.
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    Lynn Grieger, RDN, CDCES

    Medical Reviewer

    Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

    Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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    Priscilla Blossom

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    Priscilla Blossom is an independent journalist, essayist, and writer who wears many other hats. She specializes in the intersections of health and wellness; family and relationships; travel, arts, and culture; and lifestyle and identity. Her health writing has appeared in outlets like The New York Times, Washington Post, Yahoo Life, Glamour, Parents, HealthCentral, Oprah Daily, Romper, LGBTQ Nation, and many others. She is a mental health advocate, particularly for queer and Latine folks and those living with anxiety, depression, post-traumatic stress disorder, and grief.

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