Foods to Eat and Foods to Avoid for Living with Type 2 Diabetes

Living with Type 2 Diabetes requires careful attention to what we eat, as food choices have a direct impact on our health. The link between poor diet and the development of type 2 diabetes has been confirmed by a recent study conducted by researchers at Tufts University. The study found that consuming refined wheat, processed meat, and lacking whole grains significantly increases the risk of developing type 2 diabetes. In this article, we will explore three food groups that should be included in your diet and three that you should avoid as much as possible. By making these dietary changes, you can take control of your health and improve your overall well-being.

Fiber-Rich Foods

When it comes to managing type 2 diabetes, incorporating fiber-rich foods into your diet is essential. Dietary fiber plays a critical role in nutrition as it helps separate the good carbs from the bad carbs. It also slows down the absorption of sugar into your bloodstream, which is beneficial for individuals with diabetes.

Some examples of fiber-rich foods that you should include in your diet are dried beans, peas, lentils, whole grains, seeds, nuts, fruits, and vegetables. These foods provide a good amount of fiber and are also packed with essential vitamins and minerals that are beneficial for overall health.

Adding fiber-rich foods to your meals is simple and can be done in various ways. You can toss some vegetables and legumes into a salad, enjoy a bowl of whole grain cereal with nuts and seeds, or incorporate fruits into your smoothies or yogurt.

Heart-Healthy-Packed Foods

Individuals with type 2 diabetes face an increased risk of developing heart disease, high blood pressure, and kidney disease. Therefore, it is important to include heart-healthy, unsaturated fats in your diet. These fats can help improve cardiovascular health and are generally healthier alternatives to saturated fats.

Some examples of heart-healthy, unsaturated fat foods include fish such as salmon, mackerel, herring, and trout. These fish are rich in omega-3 fatty acids, which have been shown to have numerous health benefits, including reducing inflammation and improving heart health. Avocado, olive oil, seeds, and nuts are also excellent sources of heart-healthy fats.

Incorporating these foods into your meals is easy. You can grill or bake fish for a delicious and nutritious main course, use avocado or olive oil as a salad dressing or in cooking, and sprinkle seeds and nuts on top of your dishes for added flavor and texture.

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Lean Protein-Filled Foods

Including lean proteins in your diet is important for managing type 2 diabetes. High-quality, lean proteins can help improve metabolism and maintain a healthy weight. They also provide essential amino acids that support muscle growth and repair.

Some examples of lean protein-filled foods that you should include in your diet are fat-trimmed, white-meat chicken, low-fat dairy, seafood, eggs, tofu, tempeh, chickpeas, edamame, black beans, quinoa, and couscous. These foods are not only rich in protein but also provide various other nutrients like vitamins, minerals, and fiber.

Adding lean proteins to your meals can be done in many ways. You can grill or bake chicken for a lean and delicious protein source, enjoy a serving of low-fat yogurt or cottage cheese, incorporate seafood into your stir-fries or salads, or try vegetarian options like tofu or tempeh in your stir-fries or curries.

Sugar-Filled Foods to Avoid

When managing type 2 diabetes, it is important to limit your intake of sugar-filled foods as they can negatively impact your health. Regularly consuming foods high in sugar can increase the risk of developing heart disease, cause weight gain, and affect your overall well-being.

Some examples of foods that are high in sugar and should be avoided or consumed in moderation include white bread, granola, pasta sauce, salad dressing, baked goods, candy, canned and dried fruit, condiments, sweeteners like honey and maple syrup, juice, and soda.

It is important to read food labels to check for added sugars, as even seemingly healthy foods like sauces and dressings can be surprisingly high in sugar. Opt for healthier alternatives like whole grains, homemade sauces and dressings using sweeteners, and hydrating with water or unsweetened beverages instead of sugary drinks.

Full-Fat Dairy to Avoid

Full-fat dairy products should be limited or avoided by individuals with prediabetes or type 2 diabetes. These products can interfere with insulin and may be higher in carbs than expected, making them less desirable options for managing blood sugar levels.

Some examples of full-fat dairy products that should be avoided or consumed in moderation include whole milk, butter, cheese, and sour cream. Instead, opt for low-fat or skim milk, reduced-fat cheese, and Greek yogurt, which provide similar nutrients without the added saturated fat.

If you enjoy the creaminess of full-fat dairy products, consider using alternative options like unsweetened almond milk or coconut milk in your recipes or coffee. There are also many plant-based dairy alternatives available, such as almond or cashew cheese, that can be used as substitutes in various dishes.

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Saturated-Fat-Packed Foods to Avoid

Similar to full-fat dairy products, foods high in saturated fats should be limited or avoided by individuals with type 2 diabetes. These foods can raise cholesterol levels and contribute to an increased risk of developing diabetes-related complications.

Some examples of foods high in saturated fat that should be avoided or consumed in moderation include red meats, sausage and bacon, cured meats, cheese, cake, biscuits, and butter. Choose leaner cuts of meat, like skinless poultry or fish, and opt for baking, grilling, or steaming methods instead of frying.

When it comes to baking and cooking, consider using healthier alternatives to replace butter, such as unsaturated oils like olive or avocado oil. Experiment with different herbs and spices to add flavor to your dishes without relying on excess saturated fats.

Building a Balanced Diet Plan

To successfully manage type 2 diabetes, it is important to build a balanced diet plan that incorporates the right foods and avoids those that can negatively impact your health. This involves planning your meals and snacks in advance, considering portion sizes, and choosing a variety of nutrient-dense foods.

Start by including a variety of fruits, vegetables, whole grains, lean proteins, and heart-healthy fats in your meals and snacks. Aim for a of carbohydrates, protein, and fats in each meal, and choose foods that are low in added sugars and saturated fats. Don't forget to stay hydrated by drinking water throughout the day.

Consider working with a registered dietitian or nutritionist who specializes in diabetes management to create a personalized meal plan that suits your specific needs and preferences. They can provide guidance on portion control, carbohydrate counting, and managing blood sugar levels while ensuring you still enjoy delicious and satisfying meals.

The -Diabetes Meal Plan

If you're looking for a convenient and diabetes-friendly meal plan, consider trying the -Diabetes meal plan offered by Diet-to-Go. This meal plan is designed by chefs and nutritionists to help individuals with prediabetes and type 2 diabetes their blood sugar levels naturally.

The Balance-Diabetes meal plan focuses on providing heart-healthy, restaurant-quality meals that are delivered right to your door. The menu is carefully controlled for calories and nutrition, ensuring that you receive balanced meals that support your diabetes management goals.

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With the Balance-Diabetes meal plan, you can enjoy a variety of delicious meals that include fiber-rich foods, lean proteins, and heart-healthy fats. It takes the guesswork out of meal planning and allows you to focus on your health and well-being.

According to U.S. News & World Report, the Balance-Diabetes meal plan by Diet-to-Go has been recognized as the best meal plan for individuals with prediabetes and type 2 diabetes. This accolade speaks to the effectiveness and quality of their diabetes management program.

Benefits of the Balance-Diabetes Meal Plan

By following the Balance-Diabetes meal plan and incorporating its recommended foods into your diet, you can experience several benefits for your overall health and diabetes management.

  1. Improved blood sugar control: The Balance-Diabetes meal plan focuses on foods that help balance blood sugar levels, such as fiber-rich foods and lean proteins. By following this plan, you can better manage your blood sugar levels and reduce the risk of complications associated with diabetes.

  2. Weight management: The Balance-Diabetes meal plan promotes portion control and includes foods that are nutrient-dense and satisfying. By following this plan, you can maintain a healthy weight or achieve weight loss goals, which is important for managing diabetes.

  3. Heart health: The meal plan emphasizes heart-healthy foods like fish, avocado, and olive oil, which are beneficial for cardiovascular health. By incorporating these foods into your diet, you can reduce the risk of developing heart disease and other related conditions.

  4. Convenience and ease: With the Balance-Diabetes meal plan, you can enjoy the convenience of having ready-made meals delivered to your doorstep. This saves time and effort in meal preparation, making it easier to stick to your diabetes management plan.

  5. Nutritionally balanced meals: The dietitians and chefs at Diet-to-Go ensure that the Balance-Diabetes meal plan provides balanced meals that meet your nutritional needs. This ensures that you receive the right combination of macronutrients, vitamins, and minerals to support your overall health.


When it comes to managing type 2 diabetes, making dietary changes plays a crucial role in improving your health and well-being. By incorporating fiber-rich foods, heart-healthy fats, and lean proteins into your diet, while limiting sugar-filled foods, full-fat dairy, and saturated fats, you can effectively manage your blood sugar levels and reduce the risk of diabetes-related complications.

Consider working with a registered dietitian or nutritionist to create a personalized meal plan that suits your needs and preferences. If you're looking for a convenient and effective meal plan, the Balance-Diabetes meal plan offered by Diet-to-Go can be a great option. With its focus on balanced, diabetes-friendly meals delivered to your door, you can enjoy delicious and satisfying meals while effectively managing your diabetes.

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