What is the best diet for type 2 diabetes?

To plan the best diet for type 2 diabetes, we must first understand the pathophysiology of type 2 diabetes mellitus and how it progresses. In diabetes, cells in the muscle, fat and liver become resistant to insulin and cannot utilize glucose for energy. In some cases, the pancreas is unable to synthesize enough insulin to manage the situation.

Insulin is a hormone that's produced in the pancreas and works as an anabolic hormone. It has been observed that blood glucose level rises to dangerously high levels after the consumption of meals that contain carbs.

In this article, we bring out a list of foods and beverages that are considered safe and can be included in a diet for type 2 diabetes.

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Symptoms of type 2 diabetes mellitus

High blood glucose levels are among the symptoms of diabetes. (Image via Unsplash/Towfiqu Barbhuiya)

Symptoms of type 2 diabetes usually develop over months and years. Symptoms usually start mild and often remain undiagnosed.

Some of the most common symptoms are:

• Increased thirst
• Frequent urination
• Increased hunger
• Sudden weight loss
• Fatigue
• Blurred vision
• Slow-healing sores
• Frequent infections
• Itching or tingling in the hands or feet
• Skin pigmentation, usually in the armpits and neck

Identifying these symptoms and early diagnosis can help with planning a diet for type 2 diabetes. If an individual is diagnosed with pre-diabetes, a prediabetes diet can be followed to prevent long-term implications.

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Type 2 diabetes food list

Food items are usually chosen on the basis of their carb content and glycemic index.

Low-carb vegetables can be considered safer than those which are carb dense. Protein foods like meat and eggs are excellent for people with diabetes, as they do not cause blood sugar spike.

• Green leafy vegetables: Kale, spinach, cooked greens and salads can be included in this diet without any worries.
• Non-starchy vegetables: Try to include non-starchy vegetables, as they have low calorific value. They're also good for weight loss.
• Berries: Berries likestrawberries, blueberries, raspberries and blackberries are rich sources of antioxidants, vitamins and minerals. They can be included in diet for type 2 diabetes.
• Nuts: Nuts contain brain-boosting nutrients and good fats. A handful of almonds or walnuts is completely safe for diabetics.
• Whole grains: Whole grains like oatmeal (not instant oats), quinoa, brown rice, whole wheat pasta and 100% whole wheat bread might not cause a severe insulin spike and are considered safe in controlled quantities.
• Fish: Fatty fish like salmon, sardines, trout, tuna and mackerel can help get your fair share of omega-3 fatty acids. Fish does not contain carbs and is completely safe to include in a diet for type 2 diabetes.
• Beans: It includes all beans, lentils and soybeans. They're high in protein and can prevent a sudden spike in blood glucose level.
• Poultry: Homemade chicken is recommended in a diet for type 2 diabetes. Protein keeps blood glucose and insulin level stable and can help with the reversal of insulin resistance.

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Type 2 diabetes foods to avoid

Sugar must be avoided in diabetes. (Image via Unsplash/Faran Raufi)

It's best to avoid foods that contain heavy amounts of carbs, as they might cause a sudden influx of glucose in the bloodstream.

Foods that must be limited or avoided in a diet for type 2 diabetes include:

• Grains: white rice, wheat, pasta, quinoa, etc
• Sugars: table sugar, brown sugar, maple syrup, etc
• Beverages: fruit juices, soft drinks, soda, etc
• High-Carb Vegetables: potatoes, pumpkin, sweet potatoes, etc
• Sweet Fruits: apples, oranges, bananas, guavas, peaches, etc
• High-carb nuts: cashews, peanuts

Certain fruits that are good for diabetics can be included in diet for type 2 diabetes while avoiding sweeter ones.

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Best diet for type 2 diabetes - sample menu

Planning a diet by including the recommended foods and avoiding the harmful ones can help significantly.

Here's a sample menu for a diet for type 2 diabetes:

• Breakfast: Scrambled eggs with broccoli, mushrooms and asparagus
• Morning snack: Almonds and walnuts
• Lunch: Grilled chicken tomatoes, avocado, cucumber and herbs
• Afternoon snack: Greek yogurt with blueberries and roasted nuts
• Evening snack: Grilled vegetables and chickpea salad
• Dinner: Smoked salmon with quinoa and peppers

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Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.

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