Type 2 Diabetes-Friendly Foods: complete list of things you can eat

Type 2 Diabetes-Friendly Foods: Getting a type 2 diabetes diagnosis can feel overwhelming, and it may seem difficult to nail down the best healthy foods to properly fuel your body and keep your blood sugar stable. But fear not—having a go-to type 2 diabetes food list can help.

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Type 2 diabetes is a metabolic disorder related to insulin resistance which leads to elevated blood glucose (blood sugar) levels, says Kimberly Gomer, RDN, a Miami-based dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome (PCOS). No one is born with type 2 diabetes, but it’s often connected to dietary choices, she says.

Luckily, type 2 diabetes can be managed (and even reversed) with a nutrient-dense diet that focuses on whole foods.

Balancing your plate with lean protein, healthy fat, fiber, and complex carbs can also help stabilize blood sugar while adding variety to your diet, Gomer says.

Whether you have type 2 diabetes or you simply want to regulate your blood sugar, here’s what to eat (and limit), according to dietitians.

Meet the experts: Kimberly Gomer, RDN, is a Miami-based dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome. Erin Palinski-Wade, RD, is a registered dietitian who specializes in diabetes and the author of 2-Day Diabetes Diet.

Type 2 Diabetes-Friendly Foods

Protein

Type 2 Diabetes-Friendly Foods: Protein is the center of a healthy diabetic diet since it’s needed for hormonal balance, muscle growth and repair, and blood sugar management, says Gomer. Plus, animal- and plant-based protein are both extremely satiating so will help keep you fuller for longer, she adds.

• Egg
• Lamb
• Chicken
• Turkey
• Fish
• Seafood
• Tofu
• Tempeh
• Legumes
• Lentil
• Beans

Vegetables

Type 2 Diabetes-Friendly Foods: Non-starchy vegetables are diabetes-friendly and provide an excellent source of vitamins, minerals, and fiber, says Gomer. And yes, you can eat your veggies raw, steamed, or roasted.

• Lettuce
• Asparagus
• Spinach
• Cucumber
• Zucchini
• Squash
• Tomato
• Onion
• Pepper
• Eggplant
• Celery
• Carrot
• Brussels sprouts
• Cauliflower
• Cabbage
• Bok choy
• Beets
• Broccoli
• Artichoke

Fruit

Type 2 Diabetes-Friendly Foods: Fruit gets a bad rep when it comes to type 2 diabetes, but low-sugar fruits are actually a great addition to your diet thanks to the vitamins, minerals, and low glycemic index (meaning they have little effect on blood sugar levels), says Erin Palinski-Wade, RD, a dietitian who specializes in diabetes and the author of 2-Day Diabetes Diet. The fiber content in fruit can also promote blood sugar balance and a healthy gut, she adds.

• Blueberry
• Strawberry
• Blackberry
• Raspberry
• Lemon
• Lime
• Pear
• Plum
• Kiwi
• Apple
• Melon
• Prune

Quick note: Fresh or frozen fruit is a great choice, but if you opt for dried fruit, Palinski-Wade says to choose an option with no added sugar.

Healthy Fats

Type 2 Diabetes-Friendly Foods: Healthy fats are anti-inflammatory and key for brain function and heart health. Just be mindful that they’re often higher in calories. So if you’re trying to lose weight, it’s important to consider portion size, Gomer says.

• Avocado
• Olives
• Olive oil
• Avocado oil
• Ghee
• Nuts (raw or roasted without vegetable seed oil)
• Seeds (raw or roasted without vegetable seed oil)

Whole Grains

Whole grains are a diabetes-friendly option that are known for their low glycemic index. Many are also high in soluble fiber (looking at you, rolled oats), which can help slow the absorption of glucose, improve insulin sensitivity, and reduce cholesterol levels, says Palinski-Wade.

• Rolled oats
• Brown rice
• Quinoa
• Buckwheat
• Barley
• Farro