Type 2 Diabetes Diet Food List
Whether you have diabetes or not, no foods are completely off-limits in a healthy diet. The most important notion is “everything in moderation”. Unhealthy foods just have to be eaten much less frequently than healthy foods. That said, it may be helpful for dieters to know what foods are more desirable and which foods are best largely avoided. Here are some examples of foods to look for and, conversely, to avoid if you have type II diabetes.
When you’re looking for carbohydrate-rich foods, think whole grains instead of refined, as well as focusing on produce. Complex carbohydrates will be released into the bloodstream more slowly, helping your body deal with them in a more effective manner.
Healthy carbohydrates
- Whole grain bread
- Wheat pasta
- Barley
- Oats or oatmeal
- Beans
- Buckwheat
- Fruits, raw (i.e. choose whole apples over applesauce, or fresh peaches over canned)
- Veggies, raw (choose uncooked over cooked or canned)
- Legumes
- Low-fat, no sugar added yogurt (also a good source of protein)
Carbohydrates to avoid or eat in moderation
- Table sugar
- Soda/pop (diet versions may be acceptable in small amounts)
- Many juices, especially if sugar is added (check sugar content)
- Alcohol
- Candy bars (sugar-free can be a viable option in moderation)
- Refined flours, present in foods like white bread
- White pastas
- Cookies / cakes / pastries
- Other sugary desserts
- Potatoes and potato products
Proteins are usually good bets for diabetics, since they are released into the bloodstream rather slowly. It’s best to opt for lower-fat versions of whatever protein you choose. Here are some examples of healthy choices:
Healthy proteins
- Fish, grilled or broiled (avoid frying)
- Other seafood like shrimp or oysters
- Chicken or turkey without skin; baked, grilled, broiled
- Lean cuts of beef or pork
- Eggs (in moderation) – may want to avoid if your cholesterol is high
- Low-fat or fat-free cheese
- Low-fat or skim milk
- Nuts, such as almonds, walnuts, or pecans
Other tips:
Fill your plate with vegetables and fruits first. According to new dietary recommendations, it’s best to eat about half a plate of vegetables or fruits to every quarter plate of protein and quarter plate of carbohydrates.
Look for vibrantly colorful fruits and vegetables. These tend to be more nutrient-dense than light colored fruits and vegetables. A few great options are:
- Berries (strawberries, raspberries, blueberries)
- Carrots
- Spinach
- Tomatoes
- Bell peppers
- Cherries
- Avocados
- Zucchini
Remember, it’s best to base your diet off of foods on the healthy list, but even the worst foods could be eaten on very special occasions and in small amounts. Be sure to monitor your blood sugar to see what your body’s response is to these foods, and take this into consideration when planning your diet.
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