Diabetes Type 2

Boost energy and reduce symptoms with a steady carb intake for a stable blood sugar

Recommended For

Diabetes, Type 2, Non-insulin dependent diabetes, Pre-diabetes.

Diet Goals

Steady carb intake for stable blood sugar

  • Distribute carbs evenly throughout the day
  • Fiber rich foods slow sugar absorption and stabilize blood sugar
  • Avoid simple sugars like pasta, cookies, pastry
The goal is to maintain a steady, normal blood sugar with diet & meds; high sugars damage blood vessels and cause heart attacks and strokes.

Food Recommendations

Foods to Eat

Beans, Legumes: Lentils, soy, black beans, peas, chickpeas
Lean meats: Chicken, turkey, fish, tuna, shrimp, pork chops
Fish 2 x week: Salmon, bass, cod, crab, scallops, shrimp
Low sugar: Berries, greek yogurt, DIY fruit smoothie
Low fat dairy: Skim, 1% milk, yogurt, cheeses, buttermilk
Fruits, Vegetables: Berries, avocado, leafy greens, carrots

Foods to Avoid

Alcohol: Beer, wine, liquor, canned alcohol drinks
High sodium: Deli meat, soup, cheese, pizza, salty nuts & snacks
Sugary drinks: Soda, coffee drinks, energy drinks, fruit juice, smoothies
Saturated fats: Beef, lamb, pork, full fat dairy, butter, pastry, pie, biscuits
High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce
Processed foods: Fast or fried foods, packaged foods, frozen dinners, cakes

Diet Rules

Additional Information

Research

Research shows even carb distribution at meals linked to more stable blood sugar; check blood sugar or continuous monitoring to verify; HbA1c every 3-6 mo.
Study found 67% increase in risk of T2 diabetes in people who drank a diet soda daily and showed nearly 4 x belly fat gain than those who did not.
Diabetics are twice as likely to have heart disease or stroke; walking 2 hrs/wk cut risk; 3-4 hrs/wk cut risk even further.

Caveats

HbA1c shows 2-3 mo avg blood sugar; may not capture fluctuations which can increase risk of complications.
Continuous Glucose Monitor (CGM) can help identify blood sugar trends and effects of diet, exercise; help determine best foods, number of carbs needed.
Veggies (3 srvgs/d), Fruit(2 srvgs/d); natural sugars in fruit don't spike blood sugar like added sugars; limit high sugar fruits (watermelons, dates, pineapples, bananas).
Fats don't affect blood sugar but raise risk of heart dz; eat moderate amount of healthy fats like avocado, eggs, fish, nuts, seeds.
Protein provides steady energy w/little effect on blood sugar if kidneys healthy (moderate amount of meat, low-fat diary, eggs, beans, oats, seeds, nuts).

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