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.
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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:
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.
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
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
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
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!)
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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 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
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
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
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
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.
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
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
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
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
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
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
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
Delicate shrimp picks up fabulous flavor when it's sauteed in chicken broth mixed with garlic and ripe olives. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Julie Cunningham is a Registered Dietitian Nutritionist, a Certified Diabetes Care & Education Specialist, and an International Board Certified Lactation Consultant. She creates engaging, SEO-optimized content for Health, Nutrition, and Wellness companies, and she delivers on-time, every time.