Type 2 Diabetes: How It Affects Your Diet
Julie Cunningham, MPH, RD, LDN, CDCES explains how food affects diabetes and what methods you can use to keep your blood sugar in check.
It may sound complicated to change your diet to help manage your blood sugar, but fortunately, it’s not as hard as you think. Here’s a closer look at how a type 2 diabetes diagnosis should affect your diet.
What Is Type 2 Diabetes?
Both type 1 and type 2 diabetes are conditions that, without treatment, cause your blood sugar to run too high. Type 1 diabetes is an autoimmune disorder that attacks the pancreas and destroys its ability to make insulin, the hormone that keeps blood sugar in check. Type 2 diabetes is different. If you have type 2 diabetes, your pancreas may produce plenty of insulin, but your body has trouble using it.
The result is the same: Too much sugar in your bloodstream, which can cause damage to your eyes, kidneys and other vital organs.
How Food Affects Diabetes
All food is made up of three major components, or macronutrients: protein, fat and carbohydrate. Protein and fat have little effect on your blood sugar, but carbohydrate has a direct effect on blood glucose levels. When carbohydrate is digested, it is broken down into glucose, or sugar, and that sugar starts to circulate in your blood. One fact about type 2 diabetes many people misunderstand is that a no-carb diet is not the goal. A consistent carbohydrate intake that meets your individual needs is key. Controlling your carbohydrate intake is a major part of your type 2 diabetes diet.
Counting Carbs for Type 2 Diabetes
Years ago, people with diabetes were encouraged to follow a strict diet using a system called the Diabetic Exchange List. Today, most people with diabetes use a simpler method called carbohydrate counting. A Registered Dietitian Nutritionist who specializes in diabetes can help you determine how many grams of carbohydrate you need at each meal. Then, counting carbohydrates helps you keep your blood sugar level throughout the day.
Some people with diabetes use the glycemic index to help them decide which carbohydrate foods to eat. The glycemic index categorizes carbohydrate foods according to their potential for raising your blood sugar. Foods with a “low glycemic index” are not as likely to raise your blood sugar as high or as fast as other foods.
Some foods contain little to no carbohydrate, and they are known as “free foods” on the type 2 diabetes diet. All unsweetened beverages as well as salad greens and non-starchy vegetables are considered “free foods.”
The Best Foods for Type 2 Diabetes
The best foods for people with type 2 diabetes are high in fiber, full of vitamins and minerals and rich in heart-healthy monounsaturated fat. If you have diabetes, try to eat lots of fruit, vegetables, lean meats, nuts and seeds.
Best Fruits for People with Diabetes
Look for fresh, frozen or canned fruit with “no added sugar” on the label. Some of the best fruits for people with diabetes are:
- Apples
- Pears
- Grapefruit
- Peaches
See more of the best fruits for people with diabetes.
Best Vegetables for People with Diabetes
Most non-starchy vegetables are considered “free foods.” These vegetables have very little carbohydrate and can be eaten without caution:
- Salad greens
- Broccoli
- Cauliflower
- Peppers
- Celery
Here’s a look at the best—and worst—vegetables for people with type 2 diabetes.
Best Proteins for People with Diabetes
Look for protein foods rich in heart-healthy omega-3 fatty acids. Fatty fish like salmon, tuna and mackerel are excellent sources.
- Fish
- Chicken
- Turkey
- Walnuts
- Almonds
We asked an RDN to put together a list of the best and worst meats for people with diabetes.
Foods to Avoid for Type 2 Diabetes
The amount of carbohydrate in sugary foods like cake, pies, candy and ice cream can quickly add up and cause your blood sugar to spike. When you start paying attention to carbohydrates, you might also be surprised that some “healthy” foods are high in carbohydrates, too.
It’s not just too many carbs that can have a negative effect on your health. People with type 2 diabetes are at risk for heart disease, so it’s also important to avoid heart-clogging saturated and trans fats, as well as too much sodium.
Tips for a Healthy Type 2 Diabetes Diet
- Aim for high fiber intake. Try to get at least 35 grams of fiber each day
- If you drink sweetened beverages, exchange them for unsweetened drinks or try flavored water
- Limit alcohol to no more than two drinks a day for men, and one drink a day for women
- Avoid fried foods and fatty meats, like bacon and sausage
- Choose wisely when dining out. Restaurant portions are often oversized, and most of the time, restaurants don’t skimp on salt, fat or sugar
There’s no doubt that managing diabetes is a challenge, but now that you know the basics about the diet for type 2 diabetes, you can start making choices that will keep you healthy for a long time to come.
Easy Dinners for People with Diabetes
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Blackened Tilapia with Zucchini Noodles
I love quick and bright meals like this one-skillet wonder. The way it tastes, you'd think it takes a lot more effort, but it goes from prep to dinner table in half an hour. The recipe works well with any light fish, or even shrimp. —Tammy Brownlow, Dallas, Texas Want more diabetic-friendly recipes? Sign up for the Diabetic Kitchen newsletter.
Shrimp & Corn Stir-Fry
I make this seafood stir-fry at summer’s end when my garden is producing plenty of tomatoes, squash, garlic and corn. For a quick supper, we serve it over rice. —Lindsay Honn, Huntingdon, Pennsylvania
Chili Steak & Peppers
Bright and loaded with flavor, this makes a delicious dish you’ll be proud to serve. —Taste of Home Test Kitchen
Sausage-Topped White Pizza
I love cooking, and I learned from Nana and Mom. Pizza is easily one of my favorite dishes to prepare. I switched up this recipe to make it my own. —Tracy Brown, River Edge, New Jersey
Spinach and Mushroom Smothered Chicken
Chicken breasts stay nice and moist tucked under a blanket of melted cheese. It's extra special to serve but is not tricky to make. —Katrina Wagner, Grain Valley, Missouri (Try these other diabetic chicken recipes!)
Feta Garbanzo Bean Salad
This super quick garbanzo bean salad is a hit with my crowd. If there are any leftovers, which rarely happens, I pile them into pitas for lunches the next day! You can also add grilled chicken or steak to turn it into a hearty main-dish salad.—Judy Doepel, Ballston Lake, New York
Lemon Salmon with Basil
At our house we opt for healthy foods, and this lemony salmon with basil is a knockout in the good-for-you category. We have it with asparagus or zucchini. —Shanna Belz, Prineville, Oregon
Flavorful Grilled Pork Tenderloin
Folks can find me grilling, no matter the weather. This moist pork tenderloin has loads of flavor thanks to its special spice blend, and it doesn't get much easier to make. My wife especially likes that she doesn't have to do the cooking! —Steve Ehrhart, Villa Park, Illinois
Asparagus Turkey Stir-Fry
When people try this dish, they ask for the recipe, just as I did when I first tasted it when visiting a friend's home. Tossed in a delicious lemon sauce, this simple skillet dish is sure to satisfy on the busiest of nights. It's a great way to use leftover turkey. —May Evans, Corinth, Kentucky
Chicken & Vegetable Kabobs
My husband and I love to grill in the summer, especially vegetables. These kabobs not only taste delicious but they look great too! —Tina Oles, Nashwauk, Minnesota
Asian Lettuce Wraps
This recipe is as tasty as the lettuce wraps found in national restaurants, but it's healthier! — Linda Rowley, Richardson, Texas
Cod and Asparagus Bake
In this bright and lively one-pan dish, green and red veggies back up tender fish, and lemon pulls everything together. You can use grated Parmesan cheese instead of Romano. —Thomas Faglon, Somerset, New Jersey
Chicken Thighs with Shallots & Spinach
This moist and tender chicken comes complete with its own creamy spinach side dish! It makes a pretty presentation and comes together in no time flat for a nutritious weeknight meal. —Genna Johannes, Wrightstown, Wisconsin
Balsamic Chicken with Roasted Tomatoes
This entree is a fantastic way to savor fresh tomatoes, especially during the warm summer months. It’s quite simple, but the sweet, tangy tomato glaze is so good. —Karen Gehrig, Concord, North Carolina
Beef & Spinach Lo Mein
If you like a good stir-fry, this dish will definitely satisfy. I discovered the recipe at an international luncheon, and it's now a favorite go-to meal. —Denise Patterson, Bainbridge, Ohio
Busy-Day Pork Chops
It was time to use or lose some pork chops I had in the fridge, so I dressed them in bread crumbs and Parmesan and baked them up. Necessity sure is the mother of invention, and in this case I invented an amazing healthy pork chop recipe. —Dee Maltby, Wayne, Ohio
Broiled Cod
This is the easiest and tastiest fish you'll serve. Even finicky eaters who think they don't like fish will love it because it lacks a fishy taste and is beautiful and flakey. —Kim Russell, North Wales, Pennsylvania
Mediterranean Pork and Orzo
On a really busy day, this meal in a bowl is one of my top picks. It's quick to put together, leaving a lot more time to relax at the table. —Mary Relyea, Canastota, New York
Sausage Zucchini Skillet
I began serving a version of this dish as a side with grilled salmon. I added sausage and rice—or noodles—to make a complete meal-in-one. —Debby Abel, Flat Rock, North Carolina
Cashew Chicken with Ginger
There are lots of recipes for cashew chicken, but my family thinks this one stands alone. We love the flavor from the fresh ginger and the crunch of the cashews. Another plus is it's easy to prepare. —Oma Rollison, El Cajon, California
Green Pepper Steak
For a delicious, fast meal, try this flavorful beef dinner loaded with tomatoes and peppers. What a perfect recipe to use garden vegetables of the season! —Emmalee Thomas, Laddonia, Missouri
Tortilla Pie
My husband and I enjoy this southwestern take on lasagna because it’s not as dense or heavy as traditional layered dishes made with pasta. Our two daughters enjoy the mild flavor. —Lisa King, Caledonia, Michigan
Pork & Potato Supper
If you're looking for a down-home one dish dinner that can be easily made on a weeknight, then this recipe is for you. My husband made sure that I added it to the list of Allen family favorites. —Macey Allen, Green Forest, Arkansas
Balsamic-Glazed Beef Skewers
With only five easy-to-double ingredients, these mouthwatering kabobs are one of our favorite recipes. We like them with hot cooked rice and a tossed salad. To prevent wooden skewers from burning, soak them in water for 30 minutes before threading on the meat. —Carole Fraser, Toronto, Ontario
Chicken & Garlic with Fresh Herbs
The key to this savory chicken is the combination of garlic and fresh rosemary and thyme. I like to serve it with mashed potatoes or crusty Italian bread. —Jan Valdez, Lombard, Illinois
Skillet Sea Scallops
You'll want to slip this recipe into the front of your last-minute guests file. Pasta and mixed greens nicely complement the tender, citrusy shellfish. —Margaret E. Lowenberg, Kingman, Arizona
Chicken Sausages with Peppers
Chicken sausage is lower in calories compared to its pork counterpart, but it doesn't skimp on the bold, savory flavors you love. Try it with sweet, crunchy bell peppers for a fast and healthy dinner. —Deborah Schaefer, Durand, Michigan
Crunchy Oven-Baked Tilapia
This baked tilapia is perfectly crunchy. Dip it in the fresh lime mayo for a burst of bright citrus flavor. —Leslie Palmer, Swampscott, Massachusetts
In-a-Pinch Chicken & Spinach
I needed a fast supper while babysitting my grandchild. I used what my daughter-in-law had in the fridge and turned it into what's now one of our favorite chicken and spinach recipes. —Sandra Ellis, Stockbridge, Georgia
Skillet Beef and Potatoes
Sirloin strips with red potatoes and fresh rosemary are seriously amazing and ready in a flash. The key is precooking potatoes in the microwave to speed the process. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Chicken Veggie Packets
People think I went to a lot of trouble when I serve these packets. Individual aluminum foil pouches hold in the juices during baking to keep the herbed chicken moist and tender. The foil saves time and makes cleanup a breeze. —Edna Shaffer, Beulah, Michigan
Poached Eggs with Tarragon Asparagus
I adapted this recipe from a dish I had in Napa Valley. I decided to add toasted bread crumbs as a garnish. The result was a breakfast option that everyone loves.—Jennifer Tidwell, Fair Oaks, California.
Turkey Curry
I'm always looking for new and interesting ways to use leftover turkey—especially around the holidays. Make this skillet meal as spicy as you'd like by varying the amount of curry powder. —Martha Balser, Cincinnati, Ohio
Seasoned Tilapia Fillets
If you need a healthy, keep-it-simple solution to dinner tonight, you just found it. This restaurant-quality tilapia fillet recipe relies on spices you're likely to have on hand to deliver big flavor. This is how to make tilapia. —Dana Alexander, Lebanon, Missouri
Chicken Veggie Skillet
I invented this chicken and veggie dish to use up extra mushrooms and asparagus. My husband suggested I write it down because it's a keeper. —Rebekah Beyer, Sabetha, Kansas
Baked Cod Piccata with Asparagus
It takes longer for the oven to preheat than it does to prepare this delicious, good-for-you dish. While it’s baking, I throw together a quick salad. —Barbara Lento, Houston, Pennsylvania
Stir-Fry Rice Bowl
My meatless version of Korean bibimbap is tasty, pretty and easy to tweak for different spice levels. —Devon Delaney, Westport, Connecticut
Pepper Steak with Squash
Serve this colorful stir-fry with savory strips of flank steak and plenty of veggies over rice for a satisfying supper that's on the table in less than half an hour. —Gayle Lewis, Yucaipa, California
Curry Turkey Stir-Fry
Just open the fridge and go to town making this throw-together curry. We prefer turkey, but if you like chicken, shrimp, even bean sprouts and carrots, by all means, add them. —Lauren Rush, Clark, New Jersey
Mediterranean Tilapia
I recently became a fan of tilapia. The mild taste makes it easy to top with our favorite ingredients. And it’s low in calories and fat. What’s not to love? —Robin Brenneman, Hilliard, Ohio
Rosemary Garlic Shrimp
Delicate shrimp take on fabulous flavor when simmered in a chicken broth mixed with garlic and ripe olives. —Taste of Home Test Kitchen
Stuffed-Olive Cod
Visit the olive bar in your supermarket to put a new twist on cod in this simple high-protein, low-fat entree that’s a weeknight lifesaver. — Tria Olsen, Queen Creek, Arizona
Lemon-Pepper Tilapia with Mushrooms
My husband and I are trying to add more fish and healthy entrees to our diet and this one makes it easy. It comes together in less than 30 minutes, so it's perfect for hectic weeknights. —Donna McDonald, Lake Elsinore, California
Chicken Sausages with Polenta
I get a kick out of serving this chicken sausage dish—everyone's always on time for dinner when they know it's on the menu. —Angela Spengler, Tampa, Florida
Salmon with Spinach & White Beans
My husband, Oscar, is a Southerner at heart. This salmon with garlicky beans and spinach won him over at first bite. —Mary Ellen Hofstetter, Brentwood, Tennessee
Ginger Veggie Brown Rice Pasta
Once I discovered brown rice pasta, I never looked back. Tossed with ginger, bright veggies and rotisserie chicken, it tastes like a deconstructed egg roll! —Tiffany Ihle, Bronx, New York
Spicy Turkey Lettuce Wraps
My go-to meal after an evening run is this satisfying turkey wrap with jicama, a potato-like root veggie used in Mexican cooking. —Christie Arp, Blue Ridge, Georgia
Spiced Salmon
This delicious, moist fish is very quick and easy to prepare. It gets a little sweetness from brown sugar, but overall the seasonings are mild and give this dish broad appeal. It's a wonderful way to enjoy healthy salmon.—Donna Reynolds, Innisfail, Alberta
Chicken & Goat Cheese Skillet
My husband was completely bowled over by this on-a-whim goat cheese and chicken skillet meal. I can't wait to make it again very soon! —Ericka Barber, Eureka, California
Garlic-Mushroom Turkey Slices
Even my 17-year-old likes this turkey dish, and she’s a picky eater! There’s a minimum of fat, and it’s delicious and inexpensive for a weeknight dinner. —Rick Fleishman, Beverly Hills, California
Grilled Chicken Chopped Salad
Layered desserts always grab my family’s attention, but salads? Not so much. I wondered if I could get everyone on board by presenting a healthy salad in an eye-catching way. I’m happy to say that it worked. —Christine Hadden, Whitman, Massachusetts
Naked Fish Tacos
This is one of my husband's all-time favorite meals. I've even converted some friends to fish after eating this. I serve it with fresh melon when it's in season to balance the subtle heat of the cabbage mixture. —Elizabeth Bramkamp, Gig Harbor, Washington
Tilapia with Citrus Sauce
The lemon, lime and orange sauce adds zest to this flaky, delicate-flavored fish. —Francis Garland, Anniston, Alabama
Chicken with Fire-Roasted Tomatoes
My skillet chicken with the colors and flavors of Italy is so easy. The fire-roasted tomatoes sound complicated, but all you have to do is open a can! —Margaret Wilson, Sun City, California
Cod with Bacon & Balsamic Tomatoes
Let's face it, everything really is better with bacon. I fry it, add cod fillets to the pan and finish it all with a big, tomato-y pop. —Maureen McClanahan, St. Louis, Missouri
Cilantro Lime Shrimp
A quick garlicky lime marinade works magic on these juicy shrimp. They come off the grill with huge flavors perfect for your next cookout. —Melissa Rodriguez, Van Nuys, California
Crunchy Tuna Salad with Tomatoes
On a hot summer day, there's nothing more refreshing than this salad. I grow a few tomato plants in my garden and the fresh-picked taste makes the dish even more of a treat. —Diane Selich, Vassar, Michigan
Peppered Tuna Kabobs
When we barbecue, we like to wow our guests, so dogs and burgers are out! We make tuna skewers topped with salsa—the perfect easy recipe. My five kids like to help me put them together. —Jennifer Ingersoll, Herndon, Virginia
Chicken & Spanish Cauliflower "Rice"
I learned about the paleo diet from some friends who now have tons of energy and are super fit. Since then, I’ve changed my eating habits, too. Everyone from my dad to my little nephew loves this chicken in Spanish cauliflower rice. —Megan Schmoldt, Westminster, Colorado
Cherry-Chicken Lettuce Wraps
I came up with this amazing recipe when I had a load of cherries on hand. My family polished them off fast, and asked for more. Luckily I had enough fruit to make them again the next day! —Melissa Barlow, Fruit Heights, Utah
Pepper and Salsa Cod
After tasting a similar dish at the grocery store, my husband figured out how to make this awesome cod topped with salsa and peppers. —Robyn Gallagher, Yorktown, Virginia
Simple Grilled Steak Fajitas
After moving to a new state with two toddlers in tow, I came up with effortless fajitas. They make an easy weeknight meal on the grill or in a cast-iron skillet. —Shannen Mahoney, Odessa, Missouri
Turkey Verde Lettuce Wraps
I think this dish is a clever pairing of low-fat food with high-end flavor. It'll certainly satisfy your cravings for a spicy and fun dish. — Stephanie Barron, Lake Orion, Michigan
Garlic Tilapia with Spicy Kale
We make this main dish and side together, and adjust the heat from the red pepper flakes depending on who's at the table. —Tara Cruz, Kersey, Colorado
Grilled Chicken and Mango Skewers
The inspiration for this recipe came from the charbroiled chicken skewers I used to enjoy while strolling along Calle Ocho in Miami on Sunday afternoons. Feel free to garnish with sesame seeds or spritz with fresh lime juice. —Wolfgang Hanau, West Palm Beach, Florida
