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).
References
DIABETES (DM) GUIDELINE (2015). (2015). Academy of Nutrition. https://www.andeal.org/topic.cfm?menu=5305&cat=5596
Welcome to the Diabetes Mellitus Types 1 and 2 Systematic Review and Guideline. (n.d.). Academy of Nutrition. Retrieved November 11, 2020, from https://www.andeal.org/topic.cfm?menu=5305
Ahmadi, S., Svensson, A.-M., Pivodic, A., Rosengren, A., & Lind, M. (2020). Risk of atrial fibrillation in persons with type 2 diabetes and the excess risk in relation to glycaemic control and renal function: A Swedish cohort study. Cardiovascular Diabetology. Cardiovascular Diabetology, 19(1), 9. https://doi.org/10.1186/s12933-019-0983-1
Albrecht PharmD, S. (2012). The Glycemic Index: Does It Have a Role in Diabetes Management? US Pharmacist. https://www.uspharmacist.com/article/the-glycemic-index-does-it-have-a-role-in-diabetes-management
Diabetes and cognitive decline. (2023). Alzheimer’s Association. https://www.alz.org/media/Documents/alzheimers-dementia-diabetes-cognitive-decline-ts.pdf
Diabetes Meal Plans Made Easy. (2021). American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/planning-meals/?referrer=https://www.google.com/
Carb Counting and Diabetes. (2023). American Diabetes Association. https://diabetes.org/healthy-living/recipes-nutrition/understanding-carbs/carb-counting-and-diabetes
THE DIABETIC EXCHANGE LIST (EXCHANGE DIET). (n.d.). American Diabetes Association. Retrieved January 17, 2022, from https://diabetesed.net/page/_files/THE-DIABETIC-EXCHANGE-LIST.pdf
Cholesterol and Diabetes. (2021). American Heart Association. https://www.heart.org/en/health-topics/diabetes/diabetes-complications-and-risks/cholesterol-abnormalities--diabetes
American Heart Association Recommendations for Physical Activity in Adults and Kids. (2024). American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults?appName=WebApp
Public Health and Chronic Disease. (2021). American Public Health Association. https://www.apha.org/~/media/files/pdf/factsheets/chronicdiseasefact_final.ashx
Aronne MD, L. (2015). Food Order Has Significant Impact on Glucose and Insulin Levels. Weill Cornell Medicine. https://news.weill.cornell.edu/news/2015/06/food-order-has-significant-impact-on-glucose-and-insulin-levels-louis-aronne
AssociatedPress. (2018). 5 Percent of Calories Should Be From Sugar, WHO Says. NBC News/The Associated Press. http://www.nbcnews.com/health/diet-fitness/5-percent-calories-should-be-sugar-who-says-n45166
Biondi, B., Kahaly, G., & Robertson, R. (2019). Thyroid Dysfunction and Diabetes Mellitus: Two Closely Associated Disorders. NIH, National Library of Medicine; Endocrine Reviews. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6507635/
Types of Therapeutic Diets. (2021). California Dept. of Social Services-IHSS Training Academy. http://www.cdss.ca.gov/agedblinddisabled/res/VPTC2/9%20Food%20Nutrition%20and%20Preparation/Types_of_Therapeutic_Diets.pdf
Campbell, A. (2017). DASH Eating Plan: An Eating Pattern for Diabetes Management. NIH, National Library of Medicine, Diabetes Spectrum. https://diabetesjournals.org/spectrum/article/30/2/76/32278/DASH-Eating-Plan-An-Eating-Pattern-for-Diabetes
Castro MD, M. (2022). Vegetarian diet: Can it help me control my diabetes? https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20058117
Stroke-Conditions. (2020). Centers for Disease Control. https://www.cdc.gov/stroke/conditions.htm
PCOS(Polycystic Ovary Syndrome) and Diabetes. (2020). Centers for Disease Control. https://www.cdc.gov/diabetes/basics/pcos.html
PCOS (Polycystic Ovary Syndrome) and Diabetes. (2022). Centers for Disease Control. https://www.cdc.gov/diabetes/basics/pcos.html
Type 2 Diabetes. (2023). Centers for Disease Control. https://www.cdc.gov/diabetes/basics/type2.html
Standards of Medical Care in Diabetes—2017 Abridged for Primary Care Providers. (2016). Clinical Diabetes Papers in Press. https://professional.diabetes.org/sites/professional.diabetes.org/files/media/abridged_standards_of_medical_care_in_diabetes_2017_0.pdf
Cohn MB. (2012). The link between schizophrenia and diabetes. MDedge. https://www.mdedge.com/psychiatry/article/64865/schizophrenia-other-psychotic-disorders/link-between-schizophrenia-and?sso=true
Colberg PHD, S., FACSM, Sigal MD, Fernhall PHD, B., FACSM, Regensteiner PHD, J., Blissmer PHD, B., Rubin PHD, R., Chasan-Taber SCD, L., FACSM, Albright PHD, A., RD, & Braun PHD, B., FACSM. (2010). Exercise and Type 2 Diabetes. NIH, National Library of Medicine, American Diabetes Association. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2992225/
10 Most Common Chronic Diseases in Older Adults: Tips to Prevent and Manage. (n.d.). Daily Caring. https://dailycaring.com/prevent-and-manage-the-10-most-common-chronic-diseases-in-older-adults/
De Filippis MD PhD, E. (2022). Prediabetes: Symptoms and Causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-causes/syc-20355278
Arthritis and Diabetes. (2019). Diabetes.co.uk. https://www.diabetes.co.uk/conditions/arthritis-and-diabetes.html
Glucose Intolerance. (2022). Diabetes.co.uk. https://www.diabetes.co.uk/glucose-intolerance.html
Dierks, M. H. (2021). Meal Planning & Exercise Tips for Insulin Resistance. AgaMatrix. https://agamatrix.com/blog/insulin-resistance-diet/
ElSayed, N., Aleppo, G., Aroda, V., Bannuru, R., Brown, F., Bruemmer, D., Collins, B., Cusi, K., Das, S., Gibbons, C., Giurini, J., Hilliard, M., Isaacs, D., Johnson, E., Kahan, S., Khunti, K., Kosiborod, M., Leon, J., Lyons, S., … Gabbay, R. (2022). Introduction and Methodology: Standards of Care in Diabetes—2023. American Diabetes Association. https://diabetesjournals.org/care/article/46/Supplement_1/S1/148054/Introduction-and-Methodology-Standards-of-Care-in
ElSayed, N., Aleppo, G., Aroda, V., Bannuru, R., Brown, F., Bruemmer, D., Collins, B., Cusi, K., Das, S., Gibbons, C., Giurini, J., Hilliard, M., Isaacs, D., Johnson, E., Kahan, S., Khunti, K., Kosiborod, M., Leon, J., Lyons, S., … Gabbay, R. (2023). American Diabetes Association, Introduction and Methodology: Standards of Care in Diabetes—2023. American Diabetes Association. https://diabetesjournals.org/care/article/46/Supplement_1/S1/148054/Introduction-and-Methodology-Standards-of-Care-in
Your Gateway to Food Safety Information. (2023). FoodSafety.gov. https://www.foodsafety.gov/
Gearing, M. (2015). Natural and Added Sugars: Two Sides of the Same Coin. Harvard University/The Graduate School of Arts. http://sitn.hms.harvard.edu/flash/2015/natural-and-added-sugars-two-sides-of-the-same-coin/
Hage, M., Zantout, M., & Azar, S. (2011). Thyroid Disorders and Diabetes Mellitus. Journal of Thyroid Research. https://www.hindawi.com/journals/jtr/2011/439463/
Hall MS RD, M. (2015). Understanding Advanced Carbohydrate Counting — A Useful Tool for Some Patients to Improve Blood Glucose Control. Today’s Dietitian. https://www.todaysdietitian.com/newarchives/120913p40.shtml
Heller MS, M. (2022). The DASH Diet and the Mediterranean Diet US News & World Reports: Best and Healthiest Diet Plans. Grand Central Publishing. https://dashdiet.org/
Hess-Fischl, A., M. S. M. S. (2023). Type 2 Diabetes Complications. HealthCentral. https://www.healthcentral.com/condition/type-2-diabetes/type-2-diabetes-complications
Hinzey RDN, E. (2023). What Is The Dash Diet? US News. https://health.usnews.com/best-diet/dash-diet/health-and-nutrition
Kahn, J. (2018). 10 Important Plant Diet (Vegan) Research Studies of 2018. Medium. https://kahn642.medium.com/10-important-plant-diet-vegan-research-studies-of-2018-15841245cdb7
Leontis RN, L., & Hess-Fischl MS, A. (n.d.). Type 2 Diabetes Complications. endocrineweb.com. https://www.endocrineweb.com/conditions/type-2-diabetes/type-2-diabetes-complications
Marincovich RD, A. (2021). HOW TO CONTROL DIABETES BY COUNTING MACROS. The Realistic Dietitian. https://therealisticdietitian.com/nutrition/how-to-control-diabetes-by-counting-macros/
Trans fat is double trouble for heart health. (2022). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114
Type 2 diabetes: Symptoms and Causes. (2023). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/symptoms-causes/syc-20351193
Diabetes diet: Create your healthy-eating plan. (2023). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295
MayoClinic. (2021). Diabetes diet: Create your healthy-eating plan. Mayo Clinic E-newsletter. http://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295%20
McMacken, M., & Shah, S. (2017). A plant-based diet for the prevention and treatment of type 2 diabetes. NIH, National Library of Medicine, Journal of Geriatric Cardiology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466941/
McMacken, M., & Shah, S. (2017). A plant-based diet for the prevention and treatment of type 2 diabetes. NIH/PubMed. https://pubmed.ncbi.nlm.nih.gov/28630614/
MedlinePlus. (2022). Facts about trans fats. National Library of Medicine. https://medlineplus.gov/ency/patientinstructions/000786.htm
MedlinePlus. (2022). Heart Failure. National Library of Medicine. https://medlineplus.gov/heartfailure.html
Moore MD, T. (2020). Diabetes Mellitus and Pregnancy . Medscape. https://emedicine.medscape.com/article/127547-overview
Ojo, O., Ojo, O., Adebowale, F., & Wang, X.-H. (2018). The Effect of Dietary Glycaemic Index on Glycaemia in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. NIH, National Library of Medicine; Nutrients . https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872791/
Pawlak, R. (2017). Vegetarian Diets in the Prevention and Management of Diabetes and Its Complications. Diabetes Spectrum. https://diabetesjournals.org/spectrum/article/30/2/82/32272/Vegetarian-Diets-in-the-Prevention-and-Management
Reeves MD, M. (2022). Want to decrease your chances for chronic disease? Researchers found that a vegetarian diet does just that. Loma Linda University Health. https://lipidworld.biomedcentral.com/articles/10.1186/s12944-019-0972-0#citeas
Schmidt, H. (2022). Top 10 Most Expensive Chronic Diseases for Healthcare Payers. Health Payer Intelligence. https://healthpayerintelligence.com/news/top-10-most-expensive-chronic-diseases-for-healthcare-payers
Sharp RD, A. (2017). What Are the Best Foods for a Low-Sugar Diet? Greatist. https://greatist.com/eat/what-are-the-best-foods-for-a-low-sugar-diet#1
Stresing, D. (2018). The Link Between Gallbladder Problems and Diabetes. Everyday Health. https://www.everydayhealth.com/gallbladder/gallbladder-problems-and-diabetes.aspx
Sutton, E., Beyl, R., Early, K., Cefalu, W., Ravussin, E., & Peterson, C. (2018). Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes. Science Direct. https://www.sciencedirect.com/science/article/pii/S1550413118302535
Trumpfeller, G. (2020). The Link Between Intermittent Fasting and Insulin Resistance. Simple. https://simple.life/blog/intermittent-fasting-and-insulin/
Tuttolomondo, A., Simonetta, I., Daidone, M., Mogavero, A., Ortello, A., & Pinto, A. (2019). Metabolic and Vascular Effect of the Mediterranean Diet. NIH, National Library of Medicine; International Journal of Molecular Sciences. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6801699/
Viganò, A., Manzoni, P., Riva, S., Brambilla, P., Ferrazzi, E., & Marzi, M. (2003). Hyperinsulinemia induced by highly active antiretroviral therapy in an adolescent with polycystic ovary syndrome who was infected with human immunodeficiency virus. PubMed/NIH NLM. https://pubmed.ncbi.nlm.nih.gov/12568857/
Watson, S. (2022). The Link Between Arthritis and Diabetes. Arthritis Foundation. https://www.arthritis.org/health-wellness/about-arthritis/related-conditions/other-diseases/the-link-between-arthritis-and-diabetes
WHO. (2021). Chronic diseases are the major cause of death and disability worldwide. WHO. http://www.who.int/chp/chronic_disease_report/media/Factsheet1.pdf