Your Type 2 Diabetes Food List: Superfoods That Steady Your Blood Sugar Naturally
Plus learn which glucose-spiking foods you should scale back on
If you have type 2 diabetes, you know how essential it is to have a healthy eating plan with foods that won’t spike your glucose levels. But did you know some foods have more diabetes-fighting superpowers than others? It’s true! Read on for seven superfoods you’ll want to add to your type 2 diabetes food list.
How food affects type 2 diabetes
What you eat has a direct impact on your blood sugar (a.k.a. glucose levels). Some foods can spike your blood sugar and keep it there. Not only can this make it harder to manage your type 2 diabetes (T2D), but uncontrolled diabetes can lead to kidney damage and disease, nerve damage and diabetes-related eye diseases (retinopathy, cataracts and glaucoma), among others, according to the Centers for Disease Control and Prevention (CDC). The CDC also reports poor diabetes management doubles your risk of heart disease or stroke.
Your type 2 diabetes food list: 7 blood sugar-balancing picks
Making smart food choices that won’t raise your blood sugar is key to staying healthy. You’ll often see a type 2 diabetes food list recommending glucose-stabilizing whole grains, non-starchy vegetables, healthy fats and plant-based proteins.
Woman's World Answers
But those categories are broad and somewhat overwhelming, making it hard to know exactly what healthy foods to reach for. We’ve got you covered. Here we reveal a type 2 diabetes food list with specific, expert-recommended picks you can eat alone, as a side dish or incorporate into your favorite recipes.
Quinoa
This whole grain food is higher in fiber and can better control blood sugar. “Whole grains take a longer time to be digested, and instead of getting a quick spike of blood sugar, it’s a slower rise. This allows the pancreas to release enough insulin in enough time to prevent a spike,” says Mark Corriere, MD, a clinical endocrinologist at Clinical Associates in Baltimore, MD, an adjunct assistant professor of medicine at the Johns Hopkins University School of Medicine and co-author of Diabetes Head to Toe.
In fact, quinoa has a lower glycemic index (the measure of how fast a food can raise your blood sugar) than brown rice and whole wheat, making it incredibly beneficial for controlling blood sugar.
One study in Nutrients found people who followed a four-week diet of quinoa and 100 percent quinoa-based products had a reduction in post-meal glucose spikes compared to the non-quinoa group. Another plus? The quinoa eaters also lost weight, lowered their BMI and waist circumference.
How much should you eat? Aim for about ¼ to ½ cup of quinoa a day.
Avocados
“Avocados are packed with heart-healthy monounsaturated fats (MUFAs), which can help slow digestion and support stable blood sugar levels,” says Ginger Hultin, MS RDN, an integrative registered dietitian nutritionist in Seattle, WA, and author of How to Eat to Beat Disease Cookbook. “An avocado also contains fiber, which supports blood sugar control by slowing carbohydrate absorption and promoting fullness and satiety.”
The fruit (yes, it’s a fruit!) is also rich in potassium, which supports heart health and blood pressure—key factors in diabetes management, adds Hultin.
How much should you eat? A serving is about a third of a medium avocado. “You can add it to salads or entrées in slices as a garnish, or whip it into a dressing or dip for veggies,” Hultin suggests.
Apples
When it comes to your type 2 diabetes food list, “apples are a fantastic food choice for people managing diabetes,” Hultin says. “They’re high in fiber, particularly soluble fiber like pectin, which can help slow the absorption of carbohydrates to support steady blood sugar levels. The fruit is also packed with antioxidants, including vitamin C and polyphenols, which may help reduce chronic inflammation.”
That’s good news since high blood sugar can trigger inflammation, according to the CDC. An apple’s natural sweetness can also satisfy a craving without spiking blood sugar like baked goods or candy can, making them a great choice for a balanced snack, adds Hultin.
How much should you eat? “A medium apple is a standard serving size, and pairing it with a source of protein or fat, such as almond butter or a handful of nuts, can further support blood sugar stability and promote fullness and satiety,” Hultin says.
Sardines
This leader in the tinned fish revolution is rich in omega-3s, taurine, calcium and vitamin D, which all have a protective effect against the onset of type 2 diabetes, according to a study in Clinical Nutrition.
The researchers found people with the highest risk of developing type 2 who added about two cans of sardines in olive oil a week to their diet over a year were 29 percent less likely to develop T2D than those who didn’t eat sardines. The tiny-but-mighty-fish also improved insulin resistance and “good” HDL cholesterol while reducing triglycerides and high blood pressure.
Sardines also are high in protein, which is important for managing diabetes. The American Diabetes Association (ADA) says protein is essential for building muscle, which is especially important since people with diabetes are more prone to losing muscle. The ADA also reports having diabetes can make it harder for skin to heal, but protein has skin-healing abilities. That means getting enough can help with diabetes-related foot ulcers, for example.
How much should you eat? People with diabetes can eat a serving of fish, particularly fatty fish, at least two times a week, says the ADA.
Greek Yogurt
Savoring Greek yogurt can be a good choice for managing type 2 diabetes, says Hultin. “Plain, low-fat Greek yogurt can have up to twice the amount of protein and fewer carbs and sugar than regular yogurt,” she notes. You can also substitute Greek yogurt with Icelandic yogurt (skyr) since it’s nutritionally similar, she adds.
Consider eating Greek yogurt for breakfast, a meal that’s often challenging for people with diabetes, says Jacqueline Lonier, MD, an endocrinologist at the Naomi Berrie Diabetes Center in New York City, and an assistant professor of medicine at the Columbia University Irving Medical Center. “I often suggest to my patients to have some plain Greek yogurt for breakfast and add their own healthy toppings,” she says.
How much should you eat? Enjoy 6 oz. of Greek yogurt daily to get the benefits. Tip: Top your yogurt with blueberries, strawberries or pineapple, fruits the American Diabetes Association recommends making part of your type 2 diabetes food list. Or, mix in some omega-3-rich walnuts, chia seeds or flax seeds. Omega-3 fatty acids have anti-inflammatory and antioxidant properties that help regulate blood sugar in people with diabetes, reports a study review in Current Nutrition Reports.
Broccoli
This powerhouse vegetable is loaded with beneficial nutrients for people managing their blood sugar, says Hultin. “It’s an excellent source of fiber (5 g per cup), which can help stabilize blood sugar by slowing the absorption of carbohydrates,” Hultin explains. She adds broccoli also provides essential nutrients like folate and potassium, which support cardiovascular health.
How much should you eat? “A serving of broccoli is about one cup raw or cooked. It makes a great addition to meals roasted as a side dish, a stir-fry ingredient with other colorful veggies and a protein source like chicken or tofu or raw and served with a dip,” Hultin says.
Black beans
Black beans (and all beans, really) are a fantastic plant-based protein choice for people with diabetes. The nutrient-dense foods are packed with fiber and protein, says Hultin.
“The fiber in black beans also supports gut health, which may have positive effects on blood sugar regulation over time as the gut microbiome becomes more diversified due to increased fiber and antioxidant-rich foods,” Hultin explains. In addition to being a low-glycemic carb, black beans are rich in magnesium, which helps with blood sugar control and insulin sensitivity.
How much should you eat? Hultin says a standard serving of cooked black beans is about ½ cup. She suggests adding black beans to salads, soups and chili, or mixing it in bowls or wraps.
Foods to avoid if you have type 2 diabetes
“Eating foods high in sugar and/or refined carbohydrates (those stripped of almost all nutrients during processing) can lead to high blood sugar, especially in people with type 2 diabetes whose bodies aren’t adept with producing insulin,” says Dr. Corriere. Refined carbs can be found in such highly processed foods as white bread, cookies, cake, chips and crackers.
While it can be difficult to cut out these foods entirely, reading food labels to check for added sugar and limiting portion sizes can help maintain your healthy meal plan.
Another culprit? Sugary beverages such as juice, sweet teas and soda. “I recommend avoiding these entirely, whether or not you have diabetes,” Dr. Lonier says. “They are hard on blood sugar and tend to be highly caloric with minimal nutritional value. Reducing calories and making efforts to lose or maintain body weight will aid with blood glucose management in people with type 2 diabetes.”
Conversation
All comments are subject to our Community Guidelines. Woman's World does not endorse the opinions and views shared by our readers in our comment sections. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. Offensive language, hate speech, personal attacks, and/or defamatory statements are not permitted. Advertising or spam is also prohibited.
