9 Healthy Diet For Type 2 Diabetes

9 Healthy Diet For Type 2 Diabetes

The most common form of diabetes is Type 2 diabetes. The patients suffering from this type of diabetes are not able to produce adequate insulin in the body as the cells of the body are not capable to produce enough insulin in the body. Diet is an important factor that affects the type 2 diabetes.You need to consult with your physician before resorting to any diet change.

Diet for Type 2 Diabetes

As you fill your plate at each meal, here’s a helpful guideline to keep in mind: Fill half your plate with non-starchy vegetables. Round out the meal with other healthy choices — whole grains, nuts and seeds, lean protein, low-fat dairy, and small portions of fresh fruits and healthy fats. Sugar should be limited, says Massey.Here’s what you need to know about choosing the best options from each group.


When choosing grains, make sure they’re whole. Whole grains such as wild rice, quinoa, and whole grain breads and cereals contain fiber, which is beneficial for digestive health. Whole grains also contain healthy vitamins, minerals, and phytochemicals.

 Glycemic Index Diet

The low Glycemic index diet is recommended to control diabetes. It is a type of ranking system in which the carbohydrate containing foods shows how it affects the sugar levels in the body. The high Glycemic indexfoods are not recommended for type 2 diabetes patients as they increase the blood sugar.Choose from low Glycemic index food and control your blood sugar levels. These foods include barley, carrot, apples, milk and oats. Avoid high Glycemic foods like white bread, watermelon and potatoes.


Avocado is high in monounsaturated fats which are generally considered among the healthiest of fats. Researchers have found that a diet high in monounsaturated fats and low in low–quality carbs may improve insulin sensitivity. Monounsaturated fats also improve heart health — an especially important benefit for diabetics, who are at an increased risk for heart disease and stroke. Add a few thin slices of avocado to your sandwiches in place of mayonnaise, or mash a ripe avocado with cilantro, lime juice, and diced tomato for a delicious guacamole dip.

Diabetic Exchange Diet

The more structured form of diet fortype 2 diabetes is diabetic exchange diet. This diet controls sugar levels as well as help in weight loss. It divides different food items on the basis of carbohydrates, fat and protein content in them. Exchange is defined as the serving of a food from different groups of food that give a similar amount of carbohydrates, protein and fat.The foods are exchanged with each other in one group. Let’s take an example to study it. You can exchange one slice of bread with 1/3 cup of pasta. A further study on how many exchanges to take from different food items can be made with the help of a dietician.


An association on diabetes control suggests taking whole grains like brown bread, brown rice, whole grain pasta, barley and quinoa as they are rich in fiber. High fiber helps to manage diabetes in the body.
Fruits should be taken in moderate quantity as they are a rich source of carbohydrates which raises the sugar levels in the body. Vegetables that are low in calories but high in vitamins, minerals, fiber and other antioxidants should be taken. Do not go for processed fruits and vegetables as they contain added sugar and salt.

Fruits And Vegetables

Naturally low in fat and calories and packed full of vitamins, minerals and fibre, fruit and vegetables add flavour and variety to every meal.Choose fresh, frozen, canned (without added sugar or syrup), or unsweetened dried fruits. Try apples, bananas, berries, cherries, fruit cocktail, grapes, melon, oranges, peaches, pears, papaya, pineapple, raisins. Drink juices that are 100% fruit with no added sweeteners or syrups.Carrots, peas and green beans mixed up in a pasta bake.Adding an extra handful of vegetables to your dishes when cooking – peas to rice, spinach to lamb or onions to chicken.

Dairy products

You can take benefits of yogurt, cream, milk and acquire the necessary calcium and phosphorus by taking low fat dairy products with non fat milk. Take moderate amount of unsaturated fats from liquid vegetable oils like avocado and sunflower as obesity complicates the problem of diabetes.


The sugar should be very limited and depending upon your blood sugar levels it should not be more than two spoons in a day. Substitute sugar with artificial sweeteners that are low in calories and helps to control the blood sugar.


Alcohol intake should be limited and that too when the blood sugar level is controlled.Alcohol should be taken with food and water and not alone as taking it alone will lead to negative side effects.