What’s On (and Off) the Food Menu for Type 2 Diabetes? And Why Diet is Important

Last updated on April 14, 2022

Type 2 Diabetes is an illness that affects all aspects of one’s life, especially the diet. Because it is often the result of a poor diet and unhealthy lifestyle, the illness’s prevention and treatment are often the opposite. Type 2 diabetes is a disease that deals with insulin and sugar in your body, which are directly affected by your diet. A healthy diet and lifestyle are the keys to preventing it. Healthy foods also play a huge role in treating the disease. 

Type 2 Diabetes Foods to Avoid 

According to the National Institute of Diabetes and Digestive and Kidney Disease (NIDDK), there are a few foods to avoid for those with diabetes. These include fried foods and foods high in saturated fats and trans-fat. Foods are high in salt and sweets like baked foods, candy and ice cream, and beverages with added sugars like juice, soda, and sports drinks.¹

Regarding alcohol, it is best to drink in moderation. No more than one drink for a woman and day and no more than 2 for a man a day. If you use insulin or medication that increases the amount of insulin your body makes, alcohol can make your blood glucose level drop too low. Because of this, if you choose to drink, it is best to eat something while you eat.¹

As a rule of thumb, foods that are best to avoid for prevention and treatment include:

• Fried Foods
• Baked Sweets
• White Bread
• Juice
• Sodas
• Sweetened Beverages (Tea, Coffee, Sports Drinks)
• Potato Chips 
• Foods with Saturated or Trans Fats (e.g., Packaged Snacks)

Type 2 Diabetes Foods to Eat

When eating to prevent or treat this condition, there are a few key things to focus on: fruits and veggies, lean sources of protein, and healthy fat sources. Because type 2 diabetes deals with insulin and glucose levels, it’s essential to understand the difference between starchy and non-starchy veggies. Starchy veggies are potatoes, yams, and beans, whereas non-starchy veggies are lettuce, bell peppers, cucumbers, etc.

The American Diabetes Association recommends a plate with half full of non-starchy veggies, a quarter filled with lean protein, and the final quarter filled with starchy veggies.² By following this guideline, it can be easy to put together a filling, delicious and diabetes-friendly meal! 

Lean Protein Examples

• Ground Turkey
• Chicken Breast
• Tilapia 
• Tofu

Starchy Carb Examples

• Sweet Potatoes
• Baked Potatoes
• Yams 
• Pinto Beans 
• Rice
• Quinoa 
• Chickpeas 

Non-Starchy Carb Examples

• Lettuce/Salad Mix 
• Cucumbers
• Bell Peppers 
• Broccoli 
• Cauliflower 
• Berries 

Healthy Fat Examples

• Avocado 
• Olive Oil 
• Coconut Oil 
• Avocado Oil 
• Peanut Butter 
• Almond Butter

Type 2 Diabetes Diet

A diagnosis can be scary, and it can be stressful to worry about getting type 2 diabetes. By focusing on a healthy diet in either situation, you can rest easy knowing you are doing something to help. Eating right is one of the best things you can do in general for your health, especially if you have or are at risk for this condition. It can take some practice and time to get used to the foods and the way of eating, but it’s all about the lifestyle – so take your time.

Sources:

1. U.S. Department of Health and Human Services. (2016). Diabetes Diet, eating, & physical activity. National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved September 21, 2021, from https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity#limit.

2. Eating well. Eating Well | ADA. (n.d.). Retrieved September 21, 2021, from https://www.diabetes.org/healthy-living/recipes-nutrition/eating-well.

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