If you’ve been diagnosed with type 2 diabetes, you know that eating the right food (and avoiding the wrong) is essential for managing your condition.
That’s why today I’m listing nine, most powerful foods I know to manage and reverse type 2 diabetes.
The list does of course not have every great item for type 2 diabetes, so I hope you join the discussion below and share your favorite type 2 diabetes food.
Beans – People with diabetes need to eat more foods containing complex carbohydrates, such as beans. The carbohydrates in beans help the blood sugar rise gently and slowly unlike simple carbohydrates foods (like refined grains and sugary treats) that cause a sudden spike. The low fat content and the soluble fiber in beans make it an even more healthy choice.
Oatmeal – Oatmeal is one of the best breakfast options possible, considering how good it is at reducing blood pressure, controlling blood sugar and lower cholesterol. The soluble fiber in oats helps slow down absorption of sugar and keeps blood sugar under control. Choose steel cut oats or whole oats that have not been processed for maximum benefits.
Fresh fish – Is a good source of lean proteins that has high quality carbohydrates. Consumed with other nutritious food, it helps keep your blood sugar under control.
Non-fat yogurt – The good carbohydrates and fats as well as calcium in the yogurt is great for lowering blood sugar. But choose plain yogurt (and add your own fruits) since most of the flavored yogurt sold in stores is loaded with sugar.
Almonds – Monounsaturated fats and magnesium in almonds make it a good food choice for diabetics. Daily intake of magnesium is known to reduce risk of developing diabetes by 33 percent. All other nuts are also excellent for type 2 diabetes.
Salmon – Salmon and a many other types of seafood are rich in omega-3 fatty acids that help increase good cholesterol. The ideal balance of protein and fat in salmon slows down the body’s absorption of sugars.
Broccoli – Non-starchy vegetables like broccoli are rich in nutrients and a good source of high quality carbohydrates. This low-calorie veggie is great for keeping blood sugar in check.
Egg whites – Egg whites are low in carbohydrates and rich in lean proteins that make it a perfect food for diabetics.
Avocado – Avocado is a tasty fruit packed with good monounsaturated fats but low in fructose. Research has identified that it can improve insulin efficiency.
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Good list. I’d add olive oil. It’s extremely good for improving inflammation, which causes type two diabetes.
I will share this list with my stubborn aunt who has type 2 diabetes and doesn’t think anything except medications will help.
Dear Sir
give me tips for lowering to control high blood pressure my upper blood pressure remain high after having tablet it come down but after 3 hours goes up also give tips to control type 2 diabetes my fasting diabetes remain 125 to 135 thanks waiting for your reply
Muhammed, we’ve hundreds of great articles about both lowering high blood pressure as well as improving Type 2 Diabetes. Just brows your condition here:
https://blueheronhealthnews.com/site/brows-by-conditions/
– Jodi
Where did the comment about low fat yogurt come in.? Fat is essential to the body and anything labelled low fat is processed and not good. Poor nutritional advice. Read books by anti ageing doctors like Al Sears and Nicholas Perricone..
good choices, good food
I have been told and also have read to not eat fat free products. So why have you said to eat non-fat yogurt? Also the whole egg is good for you, not just the egg white. Protein is good as well as good fats.
Right food for diabetics
Mark and Arnie – Good points!
We could have skipped the “low-fat” reference for sure. Yogurt is good for you. The main point is to eat plain yogurt, not flavored yogurt (full of sugar). Reason for eating low fat yogurt vs full fat is to avoid calories if you need to watch your weight (as majority of people with type 2 diabetes do) – not because we consider it healthier as such.
The same reason is why I focused on egg-whites vs egg yolk. The whites have less calories since they’ve less fat. The whole egg is however healthy and good (forget about the cholesterol myth).
You’re absolutely right that we need fat. Good fat. But since fat has twice as many calories per pound than protein, it can very quickly add on our bellies. And big belly is not good for Type 2 Diabetes. The main thing is to cut down on sugar and other refined carbs – but it’s also good to watch overall calories.
– Jodi
I eat a plain greek yogurt, I add chia seed, and hemp seed, a few strawberries and blueberries. I am looking at other sources other than from cows, milk is not really good for any of us as adults, it is a growth food. I know it is about calcium, but calcium can come from other sources.
hypoglycemia Question
I’m told eat small amounts and more often
I eat whole foods, very little processed food,
Mostly green and colors in veggies and one fruit
And change type of protein source each day…
What is a good portion size if I eat 4 times a day.
Dear Arnie,
It sounds to me that you are eating very healthy 🙂
Yogurt is probably, one of the healthiest foods you can find. Not just because of the calcium but mainly for it’s high content in Probiotics. They introduce a friendly intestinal flora that aids digestion, improves immune system and keeps harmful bacteria and yeast at bay.
There are many non animal sources of Calcium. For example, white beans, kale, salmon, sardines, dried figs, almonds, oranges, sesame seeds and seaweed. Just to name a few 🙂
To Katie:
It’s the right choice to eat more whole foods and avoid processed food.
The dietary approach to treat hypoglycemia is very similar to diabetes one. It is recommended to follow a sugar free, healthy food diet.
Current dietary suggestion for hypoglycemia is 6 small meals with 50 % from carbohydrates, 20% from protein and 30 % fat.
Try to also drink a lot of water between your meals. Choose healthy protein loaded snacks, such as almonds, walnuts and all kinds of nuts, also a variety of beans.
Obviously, you should have relatively small portions as your meals are spread to 4 to 6 per day. Remember, eat slowly and chew your food well.
Hope it helps 🙂
Additionally, a handful of almonds prior to a meal slows digestion (due to the fiber) and therefore works to inhibit sugar spikes.