Getting a type 2 diabetes diagnosis can feel overwhelming, and it may seem difficult to nail down the best healthy foods to properly fuel your body and keep your blood sugar stable. But fear not—having a go-to type 2 diabetes food list can help.
Type 2 diabetes is a metabolic disorder related to insulin resistance which leads to elevated blood glucose (blood sugar) levels, says Kimberly Gomer, RDN, a Miami-based dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome (PCOS). No one is born with type 2 diabetes, but it’s often connected to dietary choices, she says.
Luckily, type 2 diabetes can be managed (and even reversed) with a nutrient-dense diet that focuses on whole foods . Balancing your plate with lean protein, healthy fat, fiber, and complex carbs can also help stabilize blood sugar while adding variety to your diet, Gomer says. Whether you have type 2 diabetes or you simply want to regulate your blood sugar, here’s what to eat (and limit), according to dietitians.
Meet the experts: Kimberly Gomer, RDN , is a Miami-based dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome. Erin Palinski-Wade, RD , is a registered dietitian who specializes in diabetes and the author of 2-Day Diabetes Diet . Related Story Is Intermittent Fasting Helpful For Diabetes?
Type 2 Diabetes-Friendly Foods
Protein
Protein is the center of a healthy diabetic diet since it’s needed for hormonal balance, muscle growth and repair, and blood sugar management, says Gomer. Plus, animal- and plant-based protein are both extremely satiating so will help keep you fuller for longer, she adds. Egg
Lamb
Chicken Turkey Fish Seafood Tofu Tempeh Legumes Lentil Beans Vegetables Non-starchy vegetables are diabetes-friendly and provide an excellent source of vitamins, minerals, and fiber , says Gomer. And yes, you can eat your veggies raw, steamed, or roasted. Lettuce Asparagus Spinach Cucumber Zucchini Squash Tomato Onion Pepper Eggplant Celery Carrot Brussels sprouts Cauliflower Cabbage Bok choy Beets Broccoli Artichoke Related Story […]
This Type 2 Diabetes Food List Makes Grocery Shopping So Much Easier
