Everything you Need to Know About Foods to Eat for Type 2 Diabetes


If you are a diabetic patient you will agree with me that a lot is said about food to avoid, on the net and social media than foods to eat for type 2 diabetes. For that reason, in this article, we will only concentrate on food to eat for type 2 diabetes.

Foods to eat for type 2 diabetes

Your food choices matter a lot when it comes to controlling your sugar level as a diabetic.

In one of our articles “everything about foods to avoid for type 2 diabetes”, you may wonder “what should i eat if i have diabetes?” “How do i eat to keep my blood level from spiking?”

However, we will cover all that here. Not all foods are completely off-limits. Some might be taken occasionally in small proportions.

That being said sticking to the best options is the easiest way to manage your diabetes. Follow the subheading below to get the full guide:

Starch Foods

Nuts in a container which is Foods to eat for type 2 diabetes

Yes, even when you are diabetic your body needs carbs. But you have to make your choice wisely. Let’s see some best choices of starchy foods to eat for type 2 diabetes.

  • Products made with whole grains with little or no sugar
  • Whole grains, such as millet, amaranth  brown rice, oatmeal, or quinoa
  • Baked sweet potato


varieties of vegetables which are Foods to eat for type 2 diabetes

Load up! You’ll get fiber and very little fat or salt (unless you add them).  Remember, potatoes and corn count as carbs.

See the best choices here.

  • Fresh veggies, eaten raw or lightly steamed, roasted, or grilled
  • Plain frozen vegetables, lightly steamed
  • Greens such as kale, spinach, and arugula. Iceberg lettuce is not as great because it’s low in nutrients.
  • Low sodium or unsalted canned vegetables
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Go for a variety of colors: dark greens, red or orange (think of carrots or red peppers), whites (onions) and even purple (eggplants). The 2015 U.S. guidelines recommend 2.5 cups of veggies per day.


some fruits are high in fiber, minerals, vitamins, and carbohydrates. But some are naturally low in sodium and fat.

See the best choices fruits below:

  • Applesauce with no added sugar
  • Fresh fruit
  • low-sugar or Sugar-free jam or preserves
  • fruit canned without added sugar or Plain frozen fruit


There a lot of protein-based food Such as nuts,  eggs, cheese, beans, seafood, turkey, pork, fish, chicken, tofu, and beef.

See the best choices recommended by the American Diabetes Association.

  • Seafood and Fish
  • low-fat dairy and Eggs
  • Plant-based proteins such as nuts, beans, tofu or seeds.
  • Chicken and other poultry (Choose the breast meat if possible.)

However, if you should eat meat, ensure that it is low in fat. The skin should be removed completely from any poultry animal.


If you are a dairy product kind of person, ensure that it is on the low in fat. And should be taken in a small portion.

See the best choices that work.

  • Non-fat sour cream or Low-fat
  • Low-fat cottage cheese
  • The amount should be 1% or skim milk
  • Low-fat yogurt
  • Low-fat cottage cheese

Sweets, Fats, and Oils

This kind of food is most time hard to resist. But easy to consume in large amounts, thereby developing weight gain. Making it really hard to control your diabetes.

See the best choices for sweets, fats, and oil.

  • Eat natural vegetable fats such as avocados, seeds, nuts.
  • They are high in calories so ensure to take it in small proportions.
  • Eat foods that contain omega-3 fatty acids, such as mackerel, tuna, or salmon.
  • Plant-based oils, such as canola, grapeseed, or olive oils
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A lot of drinks are much in fat, salt, sugar, and calories. So, read labels to avoid taking what you do not bargain for.

See the best choices for drinks.

  • Coffee, black or with added low-fat milk and sugar substitute
  • Unsweetened tea with or without a slice of lemon
  • Unflavored water or flavored sparkling water
  • Light beer, small amounts of wine, or non-fruity mixed drinks

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