What's the best thing to eat if you have type 2 diabetes? A comprehensive nutrition guide

October 30, 2025 •

2 min read

According to the American Diabetes Association, a balanced and healthy eating pattern is a cornerstone of managing type 2 diabetes. So, what's the best thing to eat if you have type 2 diabetes? It's not one single food, but a balanced approach centered on nutrient-dense options that help control blood sugar and improve overall health.

Quick Summary

Managing type 2 diabetes involves prioritizing a balanced diet rich in non-starchy vegetables, lean proteins, and high-fiber carbohydrates to regulate blood sugar effectively.

Key Points

Plate Method: Fill half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with high-fiber carbs.
Prioritize Fiber: Focus on high-fiber foods to slow digestion, prevent blood sugar spikes, and improve overall health.
Choose Whole Grains: Opt for whole grains like quinoa, oats, and brown rice over refined options for better blood sugar control.
Limit Added Sugar: Cut back on sugary drinks, processed snacks, and sweetened desserts, as these cause blood sugar spikes.
Incorporate Healthy Fats: Include sources of healthy fats like avocados, nuts, and oily fish to support heart health.
Stay Hydrated: Drink plenty of water and zero-calorie beverages, avoiding sugary sodas and fruit juices.
Understand the Glycemic Index: Choose lower-GI carb sources to prevent rapid increases in blood glucose. Low-GI foods are digested and absorbed more slowly, resulting in a more gradual and smaller rise in blood sugar, which is better for diabetes management.

The Foundation: Building Your Plate

The plate method from the American Diabetes Association is a simple way to plan meals, ensuring balanced portions.

Non-Starchy Vegetables

These are low in carbs and calories, high in fiber, vitamins, and minerals, and should cover half your plate.

Broccoli, cauliflower, and Brussels sprouts
Leafy greens like spinach and kale
Carrots and bell peppers
Mushrooms, tomatoes, and cucumbers

Lean Proteins

Proteins aid muscle repair and increase fullness. They should make up a quarter of your plate.

Skinless chicken and turkey breast
Oily fish like salmon and mackerel
Eggs
Plant-based proteins such as tofu, lentils, and beans

High-Fiber Carbohydrates

Choose complex carbs for slow digestion and stable blood sugar. They should fill a quarter of your plate.

Whole grains like brown rice and quinoa
Legumes such as lentils and black beans
Whole-wheat bread and pasta
Starchy vegetables like sweet potatoes in moderation

Healthy Fats

Healthy unsaturated fats can support heart health. Limit sugary foods, refined grains, and processed snacks that can spike blood glucose.

Understanding the Glycemic Index (GI)

The GI indicates how quickly foods raise blood glucose. Low-GI foods are better for managing blood sugar.

Low-GI vs. High-GI Carb Choices


Low-GI Choices	High-GI Choices
Whole Grains: Quinoa, barley, rolled oats	Refined Grains: White bread, white rice, instant oatmeal
Legumes: Lentils, black beans, chickpeas	Starchy Vegetables: White potatoes, instant mashed potatoes
Fruits: Apples, berries, pears, oranges	Fruits/Juices: Watermelon (high GI, low load), fruit juice
Dairy: Greek yogurt, milk	Sweets: Cakes, cookies, sugary cereals

Hydration is Key

Staying hydrated is important. Water is the best choice.

The Role of Fiber

Fiber helps manage blood sugar by slowing sugar absorption.

Soluble Fiber: Found in foods like oats and beans, helps control blood sugar and cholesterol.
Insoluble Fiber: Found in foods like whole wheat, aids digestion.

Conclusion

For managing type 2 diabetes, a balanced diet is key. Focusing on whole foods, using the plate method, and limiting processed items helps control blood sugar. {Link: IDF website https://idf.org/about-diabetes/diabetes-management/healthy-nutrition/}. Resources like the American Diabetes Association's Food Hub can provide further support and recipes.

Visit the ADA Diabetes Food Hub

Frequently Asked Questions

Yes, people with type 2 diabetes can and should eat fruit. Fruit contains important fiber, vitamins, and minerals. However, it's best to choose whole fruit over fruit juice, which removes the beneficial fiber, and to be mindful of portion sizes.

No, a low-carb diet is not the only option. The American Diabetes Association recognizes a variety of eating patterns, including the Mediterranean and DASH diets, as effective ways to manage the condition. The focus should be on a balanced, nutrient-dense diet rather than strictly eliminating carbohydrates.

The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood glucose. Low-GI foods are digested and absorbed more slowly, resulting in a more gradual and smaller rise in blood sugar, which is better for diabetes management.

Excellent sources of fiber include legumes (like lentils and black beans), whole grains (oats, quinoa), nuts, seeds, and most non-starchy vegetables (broccoli, spinach). Fiber helps regulate blood sugar and promotes feelings of fullness.

No, you do not need to avoid all carbs. Healthy, high-fiber carbohydrates are a vital source of energy and nutrients. The key is to choose complex carbs from whole foods and practice portion control to manage their impact on blood sugar levels.

Water is the best choice for hydration. Other good options include unsweetened coffee and tea. It's crucial to avoid sugary drinks like regular soda, sweetened fruit juices, and energy drinks, which can cause significant blood sugar spikes.

Healthy unsaturated fats, found in foods like avocados, nuts, and oily fish, can improve cholesterol levels and protect heart health. Since diabetics are at a higher risk for heart disease, including these fats in moderation is beneficial.