When you’re managing type 2 diabetes, a “superfood” is one that not only provides a lot of nutrients but also helps keep your blood sugar levels in check.
“Look for [foods] that contain healthy fats and are high in vitamins, minerals, and fiber,” says Sue McLaughlin, RD, CDCES, a diabetes educator at Burgess Health Center in Onawa, Iowa. It’s also crucial to eat a wide variety of foods to make sure you’re getting a healthy mix of macronutrients, phytochemicals, and essential fatty acids.
While changing your diet won’t cure diabetes, it can lower your risk of type 2 diabetes complications, such as heart disease, kidney disease, and neuropathy (nerve damage). Keeping your blood glucose balanced is essential, and the following foods can play a significant role in that effort.
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Is There an Ideal Type 2 Diabetes Diet?
Featured Recipe
Caramelized Onion Lentil Burgers
If you’ve never cooked lentils before, try this beginner-friendly recipe. It’s worth the effort: Lentils are incredibly healthy. Like beans, they offer plant-based protein and fiber, plus iron and folate, per the USDA. Research has found that people who regularly eat lentils have a lower risk of diseases like diabetes, obesity, cardiovascular diseases, and some cancers. This is likely due to lentils’ high levels of healthy compounds called polyphenols.
PREP TIME
10 minCOOK TIME
35 minTOTAL TIME
45 minIngredients
Directions
Thoroughly rinse lentils in a fine-mesh sieve. Place broth and lentils in a medium saucepan over medium-high heat. Bring to a boil, reduce heat, and simmer until all the liquid has been absorbed and lentils are soft, about 15 minutes.
Place a skillet over medium-low heat and add 1 tbsp oil, onion, and garlic. Cook, stirring frequently, until onions are translucent and soft, about 10 minutes. Reserve skillet after cooking.
In a mixing bowl, combine cooked lentils, onion mixture, and remaining ingredients. Stir gently to combine and then form into 4 equal patties.
Place reserved skillet over medium heat and add remaining 2 tbsp olive oil. Gently add lentil patties to skillet and cook until browned, about 4 to 5 minutes. Flip patties and cook until browned on the other side, about 4 to 5 minutes more. Serve with a side salad for a complete meal.
Nutrition Facts
Amount per serving
calories
277total fat
11gsaturated fat
1.6gprotein
11gcarbohydrates
34gfiber
6.6gsugar
3gadded sugar
0.3gsodium
182mgBeans and Lentils
High in protein and fiber, beans are digested slowly by the body, making them an excellent food for managing blood glucose levels. Legumes like lentils offer similar health benefits.
Salmon
Overall, fish like salmon is considered a diabetes-friendly food and is part of a balanced diet. To reap the biggest health benefits, opt for blackened or grilled fish over fried preparations.
Tree Nuts
“Plant-based healthy fats can improve lipid levels,” says Leah Kaufman, RD, CDCES, a dietitian nutritionist at NYU Langone Health in New York City. She recommends adding foods rich in polyunsaturated fats to your diet to help reduce high cholesterol related to elevated blood glucose, but with one caveat: “Although healthy, these foods do have a higher amount of calories, so I would limit them to one serving per day,” says Kaufman.
Blueberries
While all berries contain high levels of antioxidants, vitamins, and fiber, blueberries are among the most beneficial ones for people who have or are at risk of type 2 diabetes.
“‘Antioxidants’ is a broad term used to describe a food that can help protect the body from damage,” says Kaufman. “Antioxidants can be found in the vitamins of the actual food, or even the coloring.” In general, the deeper the food’s color, the higher its antioxidant content.
Fiber-rich berries also have the added benefit of satisfying your sweet tooth, without any added sugar. Swapping cookies for blueberries and other antioxidant-rich fruits can help reduce your blood sugar and keep sugar cravings at bay. “Patients with diabetes should generally stay away from refined sugars and processed carbohydrates to improve glucose control,” says Kaufman.
Broccoli
Plus, with 5.5 g of fiber and less than 10 g of carbohydrates per cup, broccoli fills you up without spiking your blood sugar, making it a healthy choice for people managing type 2 diabetes.
Sweet Potatoes
“I typically recommend about half a plate of nonstarchy vegetables per meal and one-quarter of a plate of fiber-rich starchy vegetables, such as sweet potato with skin on, to increase overall fiber intake,” says Kaufman, though it’s important to work with your healthcare team to figure out the amount of starchy vegetables that is right for you, she adds.
Leafy Greens
Oatmeal
For the healthiest oatmeal options, choose unsweetened steel-cut or old-fashioned oats with no added salt or preservatives. For a creamier texture and added protein, cook them in low-fat or nonfat milk. Add toppings like berries, seeds, cinnamon, and nuts for a flavorful, filling, and nutrient-dense breakfast.
Tomatoes
Nothing beats biting into a ripe, juicy tomato — and luckily, this piece of produce is ideal for a diabetes-friendly diet. “Foods such as blueberries and tomatoes with rich coloring can be higher in antioxidants and should be consumed regularly by those with diabetes,” says Kaufman.
Greek Yogurt
Read nutrition labels carefully, and avoid any Greek yogurt products that contain added sugar. Your best bet is to select plain, fat-free versions and to add some sweetness with berries.
Avocado
You can join the conversation in the forums on Everyday Health’s network site Diabetes Daily.
Kara Andrew, RDN, LDN
Medical Reviewer
Kara Andrew, RDN, LDN, is the director of health promotion for Memorial Hospital in Carthage, Illinois. She is also licensed as an exercise physiologist and certified in lifestyle ...
Sarah Hutter
Author
Sarah Hutter is a seasoned writer, editor, and content strategist, and former staffer at Everyday Health. For ten years she helped grow the company’s editorial and community teams ...