What should a type ii diabetic eat

Fiber can also promote feelings of fullness, preventing you from reaching for unhealthy snacks, and it can help slow the rise of blood sugar, according to the Mayo Clinic. Plus, whole grains contain healthy vitamins, minerals, and antioxidants that are healthy for anyone, regardless of diabetes status.

On the other hand, grains in the form of popular foods such as white bread, as well as sugary, processed, or packaged grains, should be avoided or limited to help prevent unwanted blood sugar spikes. Dietary fiber slows the breakdown of starch a type of carb into glucose sugar , which helps keep blood sugar levels steady, explains the Harvard TH Chan School of Public Health. When picked well and eaten in moderation, dairy can be a great choice for people with diabetes.

In fact, a review published September in Nutrients revealed that dairy products such as milk and yogurt offer protective benefits against type 2 diabetes. Whenever possible, opt for low-fat and fat-free dairy options to keep calories down, and unhealthy saturated fats at bay. Also, try to avoid flavored dairy, such as milks and yogurt, without added sugar.

Vegetables are an important food group to include in any healthy diet, and a diabetes diet is no exception. Veggies are full of fiber and nutrients, and nonstarchy varieties are low in carbohydrates — a win for people with diabetes who want to gain control over their blood sugar level, Massey says. Just be sure to watch your sodium intake to avoid high blood pressure, and consider draining and rinsing salted canned veggies before eating, per the ADA.

If possible, opt for low-sodium or sodium-free canned veggies if going that route. Aim to fill one-quarter your plate with starchy veggies, which count toward your daily carb goal. Veggies to enjoy in moderation, as the ADA notes :. Fruit often gets a bad rap due to its carb content, but this food group can actually be great in a diabetes diet when chosen wisely and eaten in moderation. In particular, fruit can be a great replacement for unhealthy processed sweets , such as pastries, cakes, and cookies, while providing disease-fighting antioxidants, vitamins, minerals, and satiating fiber to boot.

Also, dried fruit may not be the best way to get your fix. Because so much water is removed, a serving of this variety is much smaller and usually less filling than whole fruit — the ADA warns that just 2 tablespoons of raisins contains the same 15 g that a small piece of whole fruit contains! Same goes for canned fruit: This variety often contains sugary syrup at a high concentration, which should be avoided at all costs.

But some pleasant news: When consumed in moderation and made with whole ingredients and no added sugar, fruit smoothies can be a good food for diabetes. Consider stocking your fridge with unsweetened frozen fruit so you can whip up one in a hurry for breakfast, and in each smoothie add no more than 1 cup of fruit to keep carbs under control. Adding ingredients with protein , such as yogurt or a small amount of nut butter, will also help your body break down the carbohydrates more slowly, leading to less of a spike in blood sugar.

You can decrease your consumption of saturated fat by limiting the amount of red meat, fatty cuts of pork, and high fat cheese that you eat.

It can also be challenging to get enough fiber while following the keto diet. Still, more research is needed to learn about the long-term benefits and risks of the keto diet and other low carb approaches to eating. The Mediterranean diet is an eating pattern that emphasizes plant-based foods, including fruits, vegetables, dried legumes, whole grains, nuts, seeds, and olive oil.

It also limits red meat and includes small portions of fish, poultry, egg, and dairy products. The Mediterranean diet aims to be rich in vitamins, minerals, fiber, and healthy fats. A review of research found that people with type 2 diabetes who follow the Mediterranean diet tend to have lower blood sugar levels than those who follow a conventional American diet.

The Mediterranean diet has also been linked to reduced weight and decreased cholesterol and blood pressure levels. Like the Mediterranean diet, the DASH diet emphasizes plant-based foods, such as fruits, vegetables, dried legumes, whole grains, nuts, and seeds. It also includes fish, poultry, and low-fat dairy products. It limits red meat, sweets, and foods high in saturated fat, sodium, or added sugar.

According to a review published in , the DASH diet can be a nutrient-rich and sustainable eating plan for people with type 2 diabetes. It can also help reduce:. A study in 80 people with type 2 diabetes found that following the DASH diet for 12 weeks led to significant reductions in cholesterol and triglyceride levels, which could help protect against diabetes-related complications in the long term.

Instead, these diets emphasize plant-based sources of protein , such as:. They also include a wide variety of fruits and vegetables. One review of six studies found that vegetarian diets were associated with lower levels of fasting blood sugar and long-term blood sugar management. According to a review , eating more plant-based foods and fewer animal products could reduce the risk of insulin resistance , prediabetes, and diabetes.

However, while it is possible to follow a vegetarian or vegan diet while meeting your nutritional needs with type 2 diabetes, not all vegetarian and vegan diets are created equal. If in doubt, a dietitian can advise you on what foods to include in your meal plan to meet your nutritional needs. Make an effort to limit your consumption of saturated fats, trans fats, high cholesterol foods, and added sugars.

Your doctor or dietitian can also help you develop a sustainable meal planning approach that fits your health needs and lifestyle. If you're newly diagnosed with type 2 diabetes, you may receive a lot of information about how to change your diet to manage the condition.

Navigating your way through the myths surrounding a diabetes-friendly diet can be tricky. By Mayo Clinic Staff. Related information Slide show: Healthy meals start with planning Slide show: The Mediterranean diet Slide show: 10 great health foods Slide show: Choose the right foods for weight control Slide show: Tips for cooking fish Slide show: Guide to beans and legumes Slide show: Guide to a high-fiber diet.

Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again. Show references Evert AB, et al. Nutrition therapy recommendations for the management of adults with diabetes. Diabetes Care. Eating patterns and meal planning. American Diabetes Association. Create your plate. Accessed Jan. Wheeler ML, et al. Alexandria, Va. Traditional American cuisine: 1, calories. National Heart, Lung and Blood Institute.

Bone health for life: Health information basics for you and your family. Preventing type 2 diabetes. Department of Health and Human Services and U. Department of Agriculture. Diabetes diet, eating, and physical activity.

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