List of Healthy Foods for People with Type 2 Diabetes


If you’ve been diagnosed with Type 2 Diabetes, changing your lifestyle and the way you eat may feel overwhelming. The key to success is to find healthy foods to eat that you enjoy and to incorporate changes slowly. We’ve put together some tips on healthy eating as well as a list of healthy foods to try.

Combination Eating

If you’re concerned about giving up your favorites – don’t be, healthy foods for diabetics can be found. You can likely eat all of your favorite foods – so long as you do it in moderation and in combination. Everyone’s blood sugar is a bit different and everyone reacts to certain foods differently too. Some people may find that they can eat meals that are 50% protein, 20% fat and 30% carbohydrates and their blood sugar stays well under 140 2 hours later. Others may be able to eat 50% carbohydrates, 20% fat and 30% protein – it just depends on the individual. For best results spend some time logging your food choices and blood sugar readings and see what kind of combination eating works best for you.

Suggested List of Healthy Foods

Fresh vegetables, particularly those low in starch are always a great choice. Vegetables are a great source of anti-oxidants and also contain fiber which is an essential element for controlling blood sugar. Peas, corn and potatoes are fine if eaten in moderation and with foods that contain protein and/or fat.

  • Nuts – Nuts are a great choice for people with Type 2 diabetes. They provide healthy fats, carbohydrates and protein.
  • Fruits – Fruit is a great source of fiber and minerals. Berries are low on the glycemic index and are good choices. Fruits that are higher in sugar like bananas are best eaten in combination with other non-carbohydrate foods.
  • Protein – If you’re looking to keep your blood sugar in balance, protein is always a good food option. Salmon is a great choice as it is high in omega-3’s and chicken and turkey are great options too.

Introducing Change

Any time you change your eating habits it’s a good idea to set a realistic goal. For example, if you haven’t been eating much in the way of green vegetables, don’t expect to eat 7 servings of veggies a day right away. Instead, focus on incorporating vegetables into some of your favorite dishes. For example – let’s say you love chili. Next time you make your favorite recipe, add diced green peppers and voila – you’ve added a serving of vegetables. Slow and steady wins the race and the most important thing is to make changes that you can live with over the long haul.

Finding healthy food can be easy once you start thinking about making small changes. Instead of eliminating bad food, think about adding healthier food and over time you’ll see an improvement in your blood sugars and your overall health.

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