What Is a Type 2 Diabetes Diet? A Detailed Beginner’s Guide

A healthy diet is a pillar of managing your type 2 diabetes, along with taming stress, exercising regularly, and taking any medications as prescribed. But there isn’t necessarily a single diet that works best for the condition.

“There is no ‘diabetic diet,’” says Erin Palinski-Wade, RD, CDCES, the New Jersey–based author of 2 Day Diabetes Diet and Belly Fat Diet for Dummies. “The guidelines are basically the same for healthy eating for everyone, with or without diabetes,” she says.

Mediterranean Diet

“It’s been researched for decades and has been shown to be beneficial at reducing the risk of heart disease,” she says.

DASH Diet

DASH stands for dietary approaches to stop hypertension, or high blood pressure.

“The DASH diet has been found to be beneficial at reducing blood pressure levels, a key risk factor for heart disease and kidney disease,” Palinski-Wade says. “Because both of these disease risks are elevated with diabetes, this style of eating may promote a reduction in the risk of comorbid conditions associated with diabetes.”

Low-Carbohydrate Diet

In these diets, you typically receive 26 to 45 percent of your daily calorie intake from carbohydrates. Suggested foods include nonstarchy vegetables such as broccoli and kale, lean protein such as eggs and seafood, and healthy fats.

Plant-Based Diet

Talk to your doctor if you are on a plant-based diet to ensure you are getting enough nutrients and iron.

Intermittent Fasting

Intermittent fasting is an eating pattern that cycles between periods of eating and periods of little or no calorie intake, such as limiting food to an eight-hour window each day or fasting on certain days of the week. It may help with your weight, fasting blood glucose, insulin levels, and insulin resistance if you have type 2 diabetes, with some people reducing or stopping insulin on this diet under medical supervision.

Eating a healthy diet is important for everyone, regardless of diabetes status. But for people with type 2 diabetes, nourishing foods eaten in the right portions may provide a number of benefits:

• Blood Sugar Control Insulin resistance associated with type 2 diabetes contributes to glucose accumulating in your blood at higher levels than normal.

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   Recommended diets for type 2 diabetes focus on reducing blood sugar, with many starting to lower blood sugar levels in short order. “You will start to see your daily blood glucose readings improve within a few days,” says Palinski-Wade, adding that your hemoglobin A1C levels may improve in three to six months. “These are a measurement of your blood sugar levels on average over the past three months, so consistent improvement for at least three months needs to happen to see this number decrease.”
• Weight Loss Because many type 2 diabetes diets are low in calories, they may help you lose weight. Even losing 5 percent of your body weight can help you lower your blood sugar, as well.

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• Reduced Complications Maintaining consistent, balanced eating habits is one of the most effective ways to prevent complications such as nerve, kidney, and heart damage that occur when your type 2 diabetes is not under control.

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If your doctor advises you to lose weight, a type 2 diabetes diet coupled with an increase in physical activity can help you lose weight and shed body fat.

“It’s important to note that if your blood sugar levels were uncontrolled, and weight loss resulted from this, you may notice an initial weight gain as blood sugar comes back to a normal level,” Palinski-Wade says. “Do not be discouraged. Generally, this weight gain is minimal, and once blood sugar stabilizes, weight stabilizes as well.”

Talk to your doctor and a registered dietitian about how much weight you can expect to lose on your diet.

Although diets that cater to people with type 2 diabetes generally are healthy, there are a few potential downsides:

• Short-Term Benefits You may see short-term results from a low-carb diet, but research shows that improvements in blood sugar and weight may lessen over time.

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• Nutrient Deficiency Diets that restrict carbs can reduce the amount of fiber and nutrients you receive, which could zap your energy. Make sure you clear your diet with your healthcare team to ensure you are getting the nutrients you need to stay healthy.

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• Medication Changes Cutting back significantly on carbohydrates can quickly lower blood sugar, which may change how much insulin or other diabetes medications you need. This can be a positive, but it also requires staying in close contact with your doctor.

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• Trouble Sticking With It About 20 percent of people with type 2 diabetes end up dropping restrictive diets that are low in carbohydrates.

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While no two diabetes diets will look the same, certain foods are considered staples for people with this disease because they support a healthy weight and blood sugar level. Others may be off-limits.

Top 10 Foods to Eat

1. Chickpeas and lentils
2. Salmon and fatty fish
3. Spinach
4. Kale
5. Avocado (in moderation)
6. Nuts and nut butter
7. Berries
8. Whole grains, such as quinoa and barley
9. Low-fat dairy
10. Lemons and other citrus fruit

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Top 10 Foods to Limit or Avoid

1. Sweetened cereal

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2. Cookies

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3. Cake

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4. Fried foods

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5. White bread and pasta

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6. Prepackaged lunch meat

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7. Butter

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8. Liver and organ meats

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9. Bacon

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10. Artificially sweetened beverages, such as diet colas or lemonade

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Here are three days’ worth of diabetes-friendly meal ideas to get you started.

A type 2 diabetes diagnosis is not a sentence to eat boring, bland foods. You can eat the same food as your family and even add special foods here and there.

Rather than trying a complete overhaul all at once, create lasting good habits by focusing on small, simple, and maintainable changes, Palinski-Wade says. Otherwise, you may feel overwhelmed and revert to any previous unhealthy eating habits.

“Being consistent with change, no matter how small, is the key to long-term weight loss success,” she says.

Here are some of the basic rules for building — and then sticking with — a diabetes meal plan.

1. Consult the Experts

Connect with your primary doctor and a registered dietitian-nutritionist who is also a certified diabetes care and education specialist — search for one near you at EatRight.org — to figure out how many carbohydrates you should eat per meal based on your individual needs. Your healthcare team can also help you determine the right diet for your preferences and health goals.

2. Don’t Skip Breakfast

3. Get Friendly With Fiber

Regardless of diabetes status, women should get at least 25 grams of fiber per day, while men need at least 38 grams per day, Palinski-Wade says.

4. Simplify Beverages

Your choice of drinks can make a difference in your blood sugar levels and can even undo some of your progress with food. Palinski-Wade recommends focusing on unsweetened beverages, such as water and seltzer. To jazz it up, add a splash of 100 percent fruit juice, she says.

If you like coffee or tea, you may notice that caffeine increases your blood sugar levels. Palinski-Wade advises monitoring your glucose response after consuming these drinks to see where you stand.

5. Have an Appetizer at Home Before You Dine Out

It can seem tough to navigate a menu when you’re eating out, but it’s not impossible. Try eating a small, healthy snack before you go, like some nuts or a low-fat plain yogurt.

“This can help decrease hunger and prevent overeating,” Palinski-Wade says.

• Although there's no single diet that works for everyone with type 2 diabetes, healthy approaches such as focusing on nonstarchy vegetables, lean protein, and whole-grain carbohydrates can help you control your blood sugar.
• Foods such as salmon, spinach, legumes, and lentils are often core components of type 2 diabetes diets, while processed, fried, and sugary foods are best avoided.
• You may lose weight with a type 2 diabetes diet, but weight loss does not always have to be a core component of a healthy plan. Focus on healthy choices and ensure you are getting enough nutrients and fiber.
• Talk to your doctor and a registered dietitian about whether eating plans such as the Mediterranean, DASH, or low-carb diet are the right choice for you.