Best Foods for Type 2 Diabetes

When you have diabetes, you’ve got to be smart about your food choices. Wait too long between meals and your blood sugar levels drop. Sugary sodas, sweets, and too many carbs can have the opposite effect and cause a rapid and dangerous spike in blood sugar levels.

Enchilada with Beans
Enchilada with Beans

Medication and lifestyle habits help control blood sugar levels. Your food choices can have a big impact on regulating blood sugar levels and controlling diabetes too. Eat the right foods, and they’ll help keep blood sugar levels in check without any rapid changes. Make these foods part of your diet to control diabetes:

Beans, sometimes called legumes, are an ideal food to control blood sugar levels. They’re a complex carbohydrate that also delivers a dose of protein and fiber perfect for keeping blood sugar levels even and controlling hunger. A few meals for diabetes with beans include Chicken Cheese Enchilanda with Tomatillo Sauce, Rice & Pinto Beans and BBQ Chicken Drummies, Brussels Sprouts, Black Beans & Corn.


Adequate protein in your diet combined with the right balance of complex carbohydrates and healthy fats and protein is a good eating plan for people with diabetes. In addition to beans, fish is a healthy source of protein. Need some ideas for dinner? Try the Salmon Caponata with Orzo & Spinach or Cod with Miso Ginger, Black Beans & Rice with Peas & Carrots.

Creamy Tarragon Mahi
Creamy Tarragon Mahi

Leafy Greens
Leafy-green vegetables may be one of the best foods for people with diabetes because they’re nutrient dense, low in calories, high in fiber, and help control blood sugar levels. Health experts recommend that half your plate be filled with vegetables and some fruit at every meal. Leafy-greens that are loaded with nutrients include broccoli, spinach, and peppers. You’ll find these meals like the Three Cheese Ravioli & Spinach Alfredo, Chicken & Apple Curry with Jasmine Rice & Broccoli, and Stuffed Peppers.


Life leafy-green vegetables, mushrooms are a good source of nutrients, fiber, and complex carbohydrates that taste great and won’t have a big impact on blood sugar. You’ll enjoy the Creamy Tarragon Mahi-Mahi with Mushroom and Artichoke and Breaded Pollock made with peas, mushrooms, onions, red peppers and carrots.

Egg Whites
If you like eggs, you’re in luck (just skip the yolk that includes a lot of calories). Egg whites are a great source of protein for diabetes. A single egg white only has about 16 calories but comes with 4 grams of protein. Add egg whites to your breakfast menu to control blood sugar keep your weight under control. Hungry for eggs? Try the Egg White Omelet and Turkey Sausage Links meal.

Make these foods a regular part of your diet, and you’ll see consistency in your blood sugar numbers, and enjoy lots of great-tasting meals.

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