Now some of the diabetes diet information presented below may be slightly different to what you are used to seeing. That’s because there are quite a few flaws in the common diet prescription for type 2 diabetes.
In our work with clients we’ve discovered that a ‘real food’ approach to eating has helped control type 2 diabetes the most. That’s because there is more to managing diabetes than just counting cabrs!
So we’ve put together this type 2 diabetes diet food list that will give you a great place to start.
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Type 2 Diabetes Diet Food List
PROTEINS
Every meal should contain a source of protein for energy production and to fuel the creation of new cells. Below is a list of good protein sources to choose from. Protein also helps to satisfy the appetite, keeping you fuller longer.
Lean Meats
Lean beef; veal, flank steak, extra lean mince, sirloin steak, chuck steak, lamb.
Pork
Lean cuts of pork; pork chops or loin.
Poultry
Chicken, turkey, duck, quail, goose.
Fish
Tuna, salmon, cod, trout, bass, flatfish, whitehead, mackerel, herring, eel, haddock, red snapper, trout, drum, walleye, sardines and so forth.
Seafood
Crab, lobster, prawns, shrimp, oysters, mussels, clams, scallops, abalone, crayfish.
Game Meats
Venison, wild boar, kangaroo, deer, pheasant, moose, wild turkey, alligator, emu, ostrich, elk, bison, turtle. Many people don’t eat these types of meats but you can eat them if you like them.
Organ Meats
Beef, pork, lamb, chicken livers. Beef, pork, lamb, chicken tongues, hearts, brains. Beef, pork, lamb, chicken marrow, kidneys. Many people don’t eat these types of meats either but you can eat them if you like them, and they are very good sources of vitamins and minerals.
Eggs
Chicken, duck, goose, quail
Dairy Products
Cottage cheese, reduced salt cheddar, plain greek yogurt
CARBOHYDRATES
Vegetables
Vegetables are ALWAYS at the top of the list and you should be eating a minimum 5 serves a day. One serve is equal to half a cup. So 2.5 cups of veggies is your daily aim. Veggies are your predominant choice of carbohydrate. The great thing about that is they provide great nutritional value as they contain loads of vitamins, minerals, and other compounds that are beneficial to improving health.
Vegetables to choose from
Celery, beets, tomatoes, bell peppers, carrots, onions, leeks, kohlrabi, green onions, eggplant, cauliflower, broccoli, asparagus, cucumber, cabbage, brussel sprouts, artichoke, okra, zucchini, turnip, yellow summer squash, parsnip, swiss chard, pumpkin, radish, snow peas, and so forth.
Green Leafy Vegetables
Lettuce, seaweeds, alfalfa, spinach, collard greens, kale, beet greens, mustard greens, dandelion, fennel, swiss chard, watercress, turnip greens, rocket, endive, bok choy, chicory, radicchio, chinese cabbage, silverbeet. Try and get some green leafy veggies into your daily routine.
Your diet should consist of vegetables at every single meal. That’s one thing I see lacking a little bit in your plan at the moment.
There are so many different veggies to choose from so it’s time to start experimenting with adding more of them to your daily diet.
Fresh vegetables are good but you can also buy frozen veggies or tinned but if buying tinned look at the ingredients and choose ones without sugar and with reduced salt if possible.
Fresh & Dried Herbs
Parsley, thyme, lavender, mint, basil, rosemary, chives, tarragon, oregano, sage, dill, bay leaves, coriander/cilantro, and so forth.
Spices and natural flavour enhancers
Ginger, garlic, cumin, turmeric, cinnamon, nutmeg, paprika, vanilla, cloves, chillies, stevia, garam masala, cajun, five spice, and so forth. Always check the labels when buying spice blends as some of them contain sugar and additives.
Whole grains
Brown rice and quinoa and some people do okay with whole oats for a porridge. Eat these only 1/2 cup per serving.
Pasta, rice and noodles
These can be overindulged in very easily so most people find it better to avoid them. But you can include in small portions. So 1/2 cup brown rice or pasta.
Two good low carb noodle options are:
- konjac noodles – these come in angel hair, fettucine and thin noodles and make a good substitute for pasta as well.
- and kelp noodles
Fruits
Stick to 1 small apple or berries such as raspberries, strawberries, blueberries (just for a while).
Beans and Legumes
Adzuki beans, chickpeas, brown and red lentils, lima beans, borlotti beans, broad beans, fava beans, garbanzo, lima beans, navy beans, mung beans, and so forth.
Beans and legumes are a source of protein but they also contain carbohydrates. That’s why these are also best eaten only 1/2 cup at any one sitting.
Here is the net carbs for some of the beans (per 1/2 cup):
- Northern beans- 9 net carbs
- Lima beans- 15
- Black beans- 17
- Chickpeas (Garbanzo)- 15
- Lentils- 9
- Light red kidney beans- 16
- Navy beans- 12
- Pinto beans- 8
- Small red beans- 7
This gives you an idea on which ones to choose if you want to eat a slightly bigger serving. Beans and legumes are great because they do contain LOADS of soluble fiber, this helps digestive function and lowering cholesterol too.
SUGAR
It is best to avoid all types of sugar as much as you possibly can.
Sugar Substitutes
Stevia – an herb from South American and comes in both powder and liquid form. Stevia is low GI, contains no calories and has been attributed in some studies to aiding the pancreas and improving digestion. Liquid extract is a better choice because it’s less processed.
Xylitol or Erythritol – promoted recently as a healthy sugar substitutes, the ‘tols’ are sugar alcohols. Not really sugar or alcohol but named that way. Sugar alcohols are naturally occurring in lots of fruits and veggies. They do cause diarrhea, bloating, abdominal pain, gas and headaches in some people. Erythritol tends to be the more easily digested.
You can use these to sweeten things if necessary and they will not effect blood sugar.
FATS
Monounsaturated fats and in particular extra virgin olive oil also has some amazing anti-inflammatory properties, Monounsaturated fats also help lower cholesterol and have beneficial effects on blood glucose and a1c levels.
Foods to increase monounsaturated fats include:
- Oils such as – olive, hazelnut, avocado, sesame, and almond oils.
- Avocado
- Nuts – walnuts, macadamia nuts, hazelnuts, pecans, sunflower seeds or butter, almonds, almond butter.
- Fish – herring fish, cod liver oil, sardines, and cod fish
You also want to increase Omega 3 fats. It would be great if you could take a cod liver oil or other fish oil supplement but if not include more of these foods.
- Tinned tuna
- Tinned salmon
- Tinned sardines or herring
- Mackarel
- Chia seeds
- Walnuts
All the tinned fish are quite cost effective if you buy them canned. Aim to eat at least one small tin per day at a meal or as a snack.
Try to include a serving of fish every day or every second day. Canned tuna, sardines, salmon, herring or mackerel. These have loads of nutritional value and are packed with Omega 3s which will help lower cholesterol and inflammation in your body.
Ways to add extra fat to your meals
- Drizzle olive oil over the top of meats and vegetables
- Add nuts and seeds to salads
Include a serving of some kind of healthy fats with every single meal. Along with protein it helps to fill you up and stop you getting hungry.
GOOD SNACKS
- macadamia nuts
- walnuts
- hazelnuts
- sunflower seeds
- almonds
- sesame seeds
- tahini (sesame paste)
- almond butter
- sunflower butter
- avocado
- berries such as raspberries, strawberries, blueberries
- Plain or greek yoghurt only – no sweetened or flavored yogurts, serve with some berries and a few nuts
- boiled eggs
- cottage cheese
- Veggie sticks dipped in cottage cheese, almond butter, hummus, lentil pate
- Slices of cheese (reduced salt)
How to save money on some of these items
- Buy frozen berries
- Look for nuts in the baking section, they often sell cheaper walnuts and almonds. They aren’t the premium quality but are still fine to eat.
- Buy vegetables in bulk when on sale, slightly steam them and then freeze them yourself for later use
- Buy meats and proteins when they are on sale and freeze them
As you can see, the diet is based on eating loads of fresh natural foods and excludes ALL forms of processed foods and junk.
This might seem a little overwhelming but I can assure you it’s not as overwhelming as it might seem.
Just start with one thing and go from there. You might even surprise yourself at just how rapidly you can turn things around.
Jedha
Nutritionist & Health Counselor
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I have been a type II diabetic for a few years now, but I have been a sugar and carb addict all my life.
I am very picky about foods, especially anything healthy.
How can I change my bad habits and try to incorporate healthy foods into my diet?
I find that I get a bit shaky and clumsy on my feet as they day goes on and have fainted a few times.
I seriously need help with a whole nutritional change of life.
Thanks for reading this.
Many of us have been sugar and carb addicts for a long time
What are some healthy foods that you do like Debbie? You can start with including some of these and slowly go from there.
I find that many people don’t know how to make ‘healthy’ foods tasty, easy and enjoyable. That’s what we help people do inside the GFE Virtual Nutrition School http://goodfoodeating.org/virtual-nutrition-school/
With the shakiness this is low blood sugar and suggests that you aren’t managing your blood sugar very well.
If you need some help, please come and join us inside where you will get more personal assistance.
thank you so much for this info…I’ve Tupe II for some years now and it’s takin me a long time to start to eat better foods…
I am pregnant now and my specialist put me in insulin and now I really have to buckle down….the info they gave me scared the poop out of me and thinking I have to starve..lol
You have reassured me that it’s not as bad as I saw it.
I Thank you and my baby thanks you!
You’re welcome Erika. It really isn’t as bad as it seems and there are PLENTY of delicious things to eat. It’s a blessing in disguise because you and your baby will become much healthier. Take care
Thank you for this. I have been Type 2 for a few years and really struggle with my food choices. I have this list saved on my computer for reference.
I am an insulin taking dieabetic and have been having really bad nausea and profuse sweats and overheating if I eat anything the most I have been able to tolerate is a full fiber Orzzo oat nut bread toast and grits everything else just want to come back up I can eat cashews and a boiled egg every other day but I am so miserable we have went though all my meds for the last year and it does not appear it is any side effects from them so I blame the dieabetics please help I am miserable
Hi Theresa, sorry to hear of your struggles. Do you mean you have gone through your meds with your doctor? Sounds like a possible food allergy and definitely some type of digestive reaction. Has this been happening for a year? Have you told your doctor about this? Oh, and do you mean you only eat nut bread toast and grits right now?
You might have diabetic induced gastroparesis.
I have just recently found out that I have Type ll diabetes, the doctor has changed my meds and I am now taking Glyburide 2.5 once a day, however I have now pain when I have a bowel movement from inside. my head always hurts, I am tired all the time I mean literally I could sleep day and night, every bone and muscle in my body aches. What am I doing wrong????
Holly
Sometimes medications are not suited to individual people so if you find that these are side effects then talk to your doctor, they may need changing. As for being tired and achey, this can be due to high blood sugar. Just taking medication is not enough. Are you monitoring blood sugar, are you reucing carbs and watching what you eat?
I have too much glucose in my blood and my GP has told me to cut out all pasta, potatoes, rice and bread I am at a loss as what to eat..
Hey Helen, Greatest apologies for such a belated reply.
Have you checked out my sister site dedicated to diabetes? http://diabetesmealplans.com/diabetes-resources/
You will find loads of helpful info there and please leave any questions over there because we’re always more than happy to answer them.
Been type 2 diabetic 16 years. Started zeal February, blood sugar levels got normal in 3 weeks .doctor says stay on meds.but I drop down to 50 to 70 I’m on pills 7 a day what do I do
Hi John, I’m not familiar with Zeal and I’m don’t quite understand what you’re saying. Are you saying you’re blood sugar is dropping right down to 50-70? If that’s the case you need to either change your meds or change something in your diet. You need to speak to your doctor again and have the meds adjusted.
Hi just seen your article and happy I did. My mom is 72 years old and has type 2 diabetes for about 10 years. I’m her youngest daughter 47years old an have always been over weight but today I’m obese as I send you this short note. I live with my husband and our monthly budget on groceries is about $200-$300. The good news is I’m not diabetic but I would love to learn how to eat and cook healthy . Please help. Thank you for your response Sonia Torres
Hey Sonia, Start with small changes, that is the only way to go, and then you can just keep building from there. Go through some of the stuff over here http://goodfoodeating.org/start-here/ Then just start by trying 1 or 2 recipes http://goodfoodeating.org/recipes/ And find some tips over here http://goodfoodeating.org/8212/kick-start-a-diet/
You are probably pre-diabetic right now so making changes is VERY important. If you start eating healthier, you can easily lose the weight and avoid diabetes.
I got diagnosed with diabetes type 2 about year and a half ago; and my biggest problem is portion size. Especially now that I live alone. Do have any pointers for me ??
Hi Kitty, try using a smaller bowl or plate – it’s surprising how well this works. I think it tricks our brain because the bowl is still full but it’s smaller. Don’t load up the plates so much. Focus on slowing down while you eat. And try this mindful eating exercise http://goodfoodeating.org/3243
Hope those tips help.
I am a Type 2 diabetes with my sugar level going up to 17.5. please help me with advice how to bring it down, as right now i even getting pins and needles in my toes. and its painful like some body is pushing needles into your foot.
Oh my, that’s not good Gahdean. Those symptoms you have are a sign of peripheral neuropathy – meaning your nerves are being affected by the high glucose. You need to get those numbers down to avoid doing damage to your body.
Can you share what your diet is like right now. Give me some examples of what you’re eating for breakfast, lunch, and dinner?
I was just diagnosed with type 2 diabetes. I’m taking Metformin ER 500mg a day. My doctor said if I get my blood sugar down in 3 months, I can stop taking my medicine. Does this mean I will not be diabetic anymore?
Hi Cathy, No it doesn’t mean you’re not diabetic. If you keep your blood sugar well controlled you can live a normal life without meds and being healthy but you will still have diabetes – meaning if you don’t watch what you eat and exercise regularly, your blood sugar could go up again. You will find this info helpful on my sister site https://diabetesmealplans.com/599/newly-diagnosed-type-2-diabetes/
And you might like to join our Free Carb Course there – https://goodfoodeating.leadpages.co/free-carb-course/
I just found out I was type 2 yesterday. What i need to know is what things to avoid period. Sugar? How about salt? I see everyone one mention carbs and salt but not so much on sugar. I am a tea drinker and from my understanding that my constant thirst was signs that I was diabetic. I have been using light salt around my house since i was a kid, father worked for Morton salt and brought it home all the time, is that usable for me? I can handle stevia, what about honey? I grill my meats even use a George foreman grill. Any advice would be great thanks.
Yes, avoid all sugar. Sugar/carbs are the same thing. All forms of sugar and carbs – bread, pasta, rice, potatoes, flour, etc – break down to glucose in the bloodstream, some affect your blood sugar quicker. Salt is okay. Honey is still sugar, stevia is okay.
You should take our free 2 week carb course over at our sister site, it will explain everything and lots of people love it https://goodfoodeating.leadpages.co/carb-course/
My A1C just recently is 6.6 and I am 60 lbs overweight. My age is 55 and I wanted to know if losing weight would help? I started a week ago to cut almost all my carbs out and portions.
Hey Gloria. Yes, losing weight will help. But, A1C is an indicator of glucose in the bloodstream, so to get the best results you need to reduce carbs and exercise to help improve insulin sensitivity. If you do those 2 things consistently, the A1C will lower.
I have been a type 2 diabetic for about 3 years. My doctor is happy with my blood sugar levels and general health. I avoid sugar and take a lot of exercise. I find my energy levels drop a lot after 3 or 4 hours light exercise (walking). Can you recommend a snack which will keep my blood sugar up without boosting it too quickly?
You will get some ideas here https://diabetesmealplans.com/5577/best-snacks-for-a-diabetic/