Being told you have type 2 diabetes often brings an immediate question: what can I eat now? The good news is that there is no single “diabetes diet” you must follow and no food you can never have again. A healthy eating plan for diabetes is built on the same foundations as healthy eating for anyone, with extra attention to carbohydrates, portions and timing.
How food affects blood sugar
All carbohydrates are broken down into glucose, which raises blood sugar. Protein and fat have much smaller direct effects. That does not make carbohydrates bad. It means the type and amount of carbohydrate you eat, and what you eat it with, have the biggest impact on blood sugar after meals.
Fiber, protein and healthy fats slow digestion, which helps prevent sharp spikes.
The diabetes plate method
The American Diabetes Association’s plate method is an easy place to start. Use a 9-inch plate:
- Half the plate: non-starchy vegetables, such as leafy greens, broccoli, cauliflower, peppers, tomatoes, green beans and mushrooms
- One quarter: lean protein, such as fish, chicken, eggs, tofu, beans or lean meat
- One quarter: carbohydrate foods, such as whole grains, brown rice, whole wheat pasta, potatoes, corn, fruit or yogurt
- Drink: water or another zero-calorie drink
This approach naturally controls portions and balances carbohydrates without counting every gram.
Foods to choose more often
Non-starchy vegetables
They are low in carbohydrate and calories and high in fiber, vitamins and minerals.
Whole grains and high-fiber carbohydrates
Oats, barley, quinoa, brown rice, whole wheat bread and whole grain pasta raise blood sugar more gradually than refined grains.
Beans, lentils and chickpeas
These provide both fiber and protein, making them a strong choice for steady blood sugar.
Fruit
Whole fruit fits in a diabetes eating plan. Berries, apples, pears, oranges and cherries are good choices. Whole fruit is a better option than juice because the fiber slows sugar absorption.
Lean proteins and fish
Fatty fish such as salmon, sardines and trout provide omega-3 fats that support heart health, which is important because diabetes raises heart disease risk.
Healthy fats
Olive oil, avocado, nuts and seeds can replace butter and other saturated fats.
Dairy or fortified alternatives
Plain yogurt and milk provide protein and calcium. Choose unsweetened versions.
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Foods and drinks to limit
- Sugary drinks: soda, sweet tea, energy drinks, fruit punch and sweetened coffee drinks raise blood sugar quickly. Cutting them out is one of the most effective changes you can make.
- Refined carbohydrates: white bread, white rice in large portions, pastries, crackers and many breakfast cereals
- Sweets and desserts: these can be enjoyed occasionally in small portions, ideally as part of a meal
- Processed and red meats: bacon, sausage, hot dogs and deli meats are high in salt and saturated fat
- Fried foods and trans fats
- High-sodium packaged foods, because many people with diabetes also have high blood pressure
Counting carbohydrates
Some people, especially those who use mealtime insulin, count grams of carbohydrate at each meal. A dietitian can help you set a personal target based on your activity, medicines, weight goals and blood sugar readings. Reading the Total Carbohydrate line on food labels, rather than only the sugar line, gives the most useful information.
Sample day of eating
This example is only a starting point. Portions should be adjusted to your needs.
- Breakfast: rolled oats cooked with milk, topped with berries and a spoonful of chopped walnuts
- Lunch: large salad with leafy greens, chickpeas, grilled chicken, cucumber, tomatoes, olive oil and lemon dressing, plus a small whole grain roll
- Snack: plain Greek yogurt or an apple with a small handful of almonds
- Dinner: baked salmon, roasted broccoli and carrots, and half a cup of brown rice or quinoa
- Drinks: water, sparkling water, unsweetened tea or black coffee
Tips for success
- Eat regular meals. Skipping meals can lead to overeating later and, for people on certain medicines, low blood sugar.
- Watch portion sizes, especially for rice, pasta, bread and potatoes.
- Pair carbohydrates with protein or fat to slow absorption.
- Be careful with alcohol. It can cause low blood sugar in people taking insulin or sulfonylureas, particularly on an empty stomach.
- Check your blood sugar before and after meals if advised, to learn how different foods affect you.
- Stay active. A 10- to 15-minute walk after meals can help lower post-meal blood sugar.
Do special diets help?
Several eating patterns can help people with type 2 diabetes, including Mediterranean-style, DASH, plant-based and lower-carbohydrate approaches. The best plan is one you can stick with over time and that suits your health needs. If you take insulin or medicines that can cause low blood sugar, talk with your clinician before making big changes, because doses may need adjusting.
Get support
A registered dietitian or a certified diabetes care and education specialist can create a personalized plan. Medicare and many insurance plans cover diabetes self-management education and medical nutrition therapy for eligible people. The American Diabetes Association offers recipes and meal-planning resources.
Frequently asked questions
Can people with diabetes eat fruit?
Yes. Whole fruit is nutritious and fits in a healthy eating plan. Watch portion sizes and choose whole fruit over juice.
Are “sugar-free” foods a good choice?
Not always. Many still contain carbohydrates, fat and calories. Check the nutrition label.
Can diet alone control type 2 diabetes?
For some people, especially early on, healthy eating, activity and weight loss can bring blood sugar into a healthy range. Many people also need medicine, which is not a sign of failure.
The bottom line
A diabetes-friendly diet is about balance, not deprivation. Fill half your plate with vegetables, choose high-fiber carbohydrates, include lean protein and healthy fats, and cut back on sugary drinks and refined foods. A dietitian can help tailor the plan to you.
This article is for general information and is not a substitute for advice from a qualified healthcare professional.