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If you have type 2 diabetes, you know how important it is to eat the right foods. The good news is that there are plenty of delicious and nutritious options available! This blog post will discuss 20 of the best foods for type 2 diabetes. These foods are packed with nutrients and provide a wealth of health benefits.

So, if you are looking for healthy and delicious recipes, look no further!

What is Type 2 Diabetes?

Type 2 diabetes is a condition in which the body does not produce enough insulin or has become resistant to insulin. Insulin helps cells absorb glucose from the blood and keeps blood sugar levels under control. In diabetics, the body either doesn’t use insulin properly or, over time, can’t produce it at all.

This means that even though their bodies have large amounts of blood sugar, cells don’t get any energy from this glucose!

So type two diabetics need to eat regularly throughout their days instead of only a few big meals a day as other people do. These 20 foods are perfect for those who have been diagnosed with type 2 diabetes!

Best Foods For Type 2 Diabetes:

1) Turmeric

Turmeric is a spice often used in Indian and Asian dishes. It has been found to reduce inflammation and can regulate blood sugar levels [1]. This means that it can help cells absorb glucose, which ensures that the body stays healthy and nourished.

Turmeric contains vitamin B6, iron, magnesium.

These nutrients are great for building muscle health and will also give you energy throughout the day! Add turmeric to recipes such as soups, chutneys, rice dishes, or add some to your next smoothie.

2) Sweet Potatoes

Sweet potatoes are among the best foods for type 2 diabetes because they are also great for regulating blood sugar. They contain a lot of fiber, which means that they take longer to digest than other foods [2].

This ensures that your cells always have glucose available to them in the body! Fiber can also help you feel fuller for longer after eating, so this is also perfect if you’re trying to lose weight.

3) Kale

– Raw Kale

Kale is high in fiber, which helps slow down the digestion of foods; this allows their sugars to be more slowly released into the bloodstream. Fiber also helps you feel fuller for longer, which can prevent overeating.

Kale is also a great source of vitamin K, vitamin A, omega-3 fatty acids.

Omega 3’s are essential fatty acids that help to reduce inflammation, regulate blood sugar levels, and improve brain function. They are most effective when paired with omega six fatty acids, found in foods such as chia seeds, flaxseeds, pumpkin seeds, walnuts. Add kale to soups or stir-frys instead of lettuce or spinach for more nutrients!

4) Spinach

Spinach contains high levels of vitamin B2 (riboflavin), which helps the body break down proteins and fats. These compounds are vital because they contain the amino acid tryptophan, which is necessary for your body to create serotonin.

Serotonin helps improve mood and regulate sleep patterns, so eating foods rich in riboflavin can help stabilize your mood and keep you energized! Add some spinach to your salads or soups.

Related: Best Foods For Depression Based On Research: Top 12 Foods That Help Fight Depression

5) Arugula

Arugula contains high levels of vitamin B9 (folic acid), which prevents memory loss and brain cell degeneration. It also contains plenty of fiber and antioxidants, both of which are great for improving overall health.

Fiber slows down digestion, so sugars release more slowly into the bloodstream; this helps avoid insulin spikes after meals because glucose isn’t released all at once [3].

Antioxidants fight free radicals that can damage healthy cells in the body. Add some arugula to salads or sandwiches, or simply eat it on its own!

6) Avocado

Avocados are high in potassium which helps build muscle health and regulates blood sugar levels. They are also full of heart-healthy fats that help improve brain functions such as attention and memory; these fats also nourish your skin from the inside out!

This means you can get glowing skin while improving your mood and energy levels. Enjoy sliced avocado on toast for an easy breakfast, add it to a salad, or make guacamole for a delicious snack or appetizer.

7) Eggs

a dozen eggs
– A dozen eggs

Eggs contain lecithin, which helps control cholesterol and triglyceride levels (fat found in the blood) [5]. They are also loaded with vitamins and minerals such as vitamin A, E, omega-3 fatty acids, selenium, protein (which helps repair muscles).

Vitamins and minerals help build muscle health, regulate metabolism, and give you energy without spiking blood sugar levels. Eggs can be eaten for breakfast and added to salads or sandwiches during lunch or dinner.

In a 2018 study, Australian researchers found that eating 12 eggs per week had no adverse effects on body weight, cholesterol level, blood sugar level or glycated hemoglobin [6].

In another study, researchers in the U.S randomly assigned participants with prediabetes or type 2 diabetes to receive either one egg per day, or an equivalent amount of egg substitute over 12 weeks. They found that the participants eating eggs had better fasting blood glucose levels, with no changes in cholesterol levels [7].

Tip: You can also add some veggies like sautéed kale or spinach to make a balanced meal!

8) Chia Seeds

Chia seeds are full of omega 3 and 6 fatty acids, which help to reduce inflammation in the body.

Omega 3 also helps improve brain function and fight cell damage, while omega 6’s nourish skin from the inside out. Add some chia seeds to your next breakfast smoothie or sprinkle over toast with avocado for a nutritious snack!

Chia seeds can also be ground into flour or made into crackers- try experimenting with recipes found in this book.

9) Beans

Beans are packed with protein and fiber, which help to increase metabolism by slowing down digestion. They are also rich in antioxidants that fight free radicals; these antioxidants help improve the appearance of skin, hair, and nails!

Beans contain nutrients like fiber, potassium, protein (which helps build and repair muscle), Zinc, magnesium.

Iron can help support: weight loss, bone health, muscle function, and cell repair!

They are also low in fat and sodium. Beans can be blended into dips like hummus or roasted with veggies for a tasty side dish. Dried beans take longer to cook, but you can always prepare them beforehand; just make sure to rinse them when they’re done boiling!

10) Nuts

Nuts are full of fiber, vitamins, minerals, healthy fats, and antioxidants that prevent disease.

Walnuts contain omega-3 fatty acids, which regulate cholesterol levels and support brain health; they also increase blood circulation to promote heart health and strengthen the immune system.

Almonds contain high amounts of magnesium which prevents heart disease and promotes bone health as well as relaxation and improved sleep quality (magnesium deficiency has been linked to insomnia).

Other nuts like cashews, pecans, peanuts, pistachios, hazelnuts – all contain protein as well as thiamine, vitamin B6 (which improves metabolism), phosphorus (great for healthy bones), calcium (prevents osteoporosis), zinc (helps rebuild muscles after a workout), and selenium (helps regulate metabolism).

You can add nuts to your oatmeal, cereal, salads or eat them raw.

Related: 21 Best Foods That Boost The Immune System

11) Broccoli

Broccoli is rich in antioxidants that help fight off disease, improve heart health, and increase energy levels. It also contains high amounts of vitamin C, which prevents cancer cells from growing.

Broccoli promotes healthy skin, hair, teeth, bones, and joints. You can eat it raw with a salad or steamed with dinner!

12) Olive Oil

olive oil

Olive oil contains healthy oils that prevent inflammation and can lower cholesterol levels [8]. Using olive oil while cooking helps you reap the benefits of the antioxidants in the plant!

You can add a little bit to your next salad or use it when sautéing vegetables for a heart-healthy dinner.

Olive oil also contains high amounts of vitamin E, which protects the body from viruses and helps regulate metabolism [9].

13) FlaxSeeds

Flaxseeds can help prevent heart disease and lower cholesterol levels [10].

They also contain omega-three fatty acids, which increase energy, improve moods, reduce inflammation, regulate digestion and protect your skin from premature aging!

You can add flaxseeds to oatmeal or cereal for a nutrient-dense breakfast or sprinkle them on top of salads. Flaxseeds can be bought either in grocery stores or online.

14) Apple Cider Vinegar:

Apple cider vinegar is one of the best foods for type 2 diabetes. When consumed diluted with water before meals, apple cider vinegar can reduce insulin levels in the blood after eating (the most common complication of diabetes) [11].

It also contains acetic acid, which fights off harmful bacteria in the gut and promotes digestive health.

When added to dressings, apple cider vinegar enhances metabolism and improves energy levels. It is an antifungal and antiviral agent, so it can help fight bacterial infections.

15) Strawberries

Strawberries – another of the best foods for type 2 diabetes – contain high amounts of Vitamin C, fiber, and antioxidants that have been linked to cancer prevention [13]. They also support heart health by reducing blood pressure and cholesterol levels in the body.

Strawberries promote a healthy nervous system and skin. Eat them in a fruit salad, or add them to your cereal! They are also important for healthy bones and teeth, so they are a great snack for kids.

Related: List With 23 BEST Foods For a Strong Heart

16) Garlic

Garlic contains compounds that help promote heart health and reduce blood pressure. It also contains allicin which acts as an antifungal against yeast infections (great for candida!).

Garlic helps regulate digestion and is a natural painkiller. Add garlic to your meals, or roast it with dinner! Garlic contains nutrients like manganese, vitamin B6, and selenium which are important for healthy metabolism and energy levels.

17) Salmon

Salmon contains omega-three fatty acids, which reduce heart disease and fight off harmful bacteria. It also improves skin elasticity, fights wrinkles, reduces pain in the joints (great for arthritis!), and helps regulate your moods.

Eating salmon can also prevent cancer cells from growing because of its high content of selenium which is an antioxidant that protects the body against free radicals.

18) Carrots


Carrots, among the myriads of health benefits they provide are also one of the best foods for type 2 diabetes. Carrots have been shown to improve blood sugar levels and decrease insulin resistance [12]. They contain a high amount of antioxidants which also help protect the body from cancerous cells.

Eating carrots gives you a natural boost for your eyes, so they are great for healthy vision!

They also support digestive health by promoting regularity in bowel movements. Carrot juice is a great addition to smoothies or shakes because it adds sweetness without the calories.

19) Apples

Apples are rich in dietary fiber, which helps you feel full and prevents overeating. They also prevent cardiovascular disease by reducing cholesterol levels.

Apples contain a high amount of pectin, which is effective against colon cancer cells [13]. The antioxidants in apples protect the body from harmful free radicals that cause premature aging and degenerative diseases like Alzheimer’s and arthritis.

Eating apples promotes healthy skin and nails, so you can skip the face masks and just eat them if needed!

20) Grapefruit

Grapefruit can help prevent various types of cancer, heart disease and lowers cholesterol by removing excess sodium from cells [14]. It also promotes healthy metabolism because it contains potassium which boosts energy levels and increases muscle mass when working out.

Adding ginseng in grapefruit helps to fight stress and fatigue while regulating blood pressure levels. Eating grapefruit reduces the risk of kidney stones (which diabetics are prone to) and promotes healthy immune function.

Related: How to Get Rid of Indigestion Fast at Home: 10 Easy Tips to Get Rid Of

Things to Consider While Consuming These Foods:

1) Consult Your Doctor – Some of these foods may not be safe for you to consume. Consult your doctor before adding any new foods to your diet plan.

2) These are 20 Best Foods – Not all the best foods! I don’t think that eating these will solve everything, but eating a variety of foods in moderation is better than eating junk food constantly!

3) These are just recommendations – The good idea is to eat these foods, but don’t stress out if you can only manage to include 4 or 5. If you make any changes to your diet, consult your doctor first!

4) Include Physical Activity in Your Daily Routine – Your food intake will not be enough for maintaining a healthy lifestyle. Make sure to maintain a good physical exercise routine.

5) Vary Your Diet – Make these foods just part of your regular diet, not the only thing you eat! Eating healthy means including all sorts of food in moderation, so don’t become obsessed!

🙋‍♀️ Hey, If you feel that this article is useful for people with diabetes, feel free to share this list with the best foods for type 2 diabetes with them. We’re sure they’re going to appreciate this gesture a lot.

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