Eating Well With Type 2 Diabetes: A Practical Guide

Food has a direct effect on blood sugar, so what you eat is a powerful part of managing type 2 diabetes. The good news is that you don't need special "diabetic" foods — the same balanced eating that's good for everyone works well.

There's no single diabetes diet

Research shows that several eating patterns — including Mediterranean-style, DASH, vegetarian and lower-carbohydrate approaches — can improve blood sugar. The best plan is one that fits your culture, budget and preferences, and that you can keep up.

Try the plate method

A simple way to build a balanced meal without counting:

• Half the plate: non-starchy vegetables, such as leafy greens, peppers, broccoli, cauliflower and tomatoes
• A quarter: protein, such as fish, chicken, eggs, tofu, beans or lentils
• A quarter: fibre-rich carbohydrates, such as brown rice, whole-wheat roti, oats, potatoes with skin or fruit

Add water or another zero-calorie drink.

Choose carbohydrates wisely

• Prefer whole grains, beans, lentils, vegetables and whole fruit — their fibre slows how fast sugar enters your blood.
• Limit refined carbs such as white bread, pastries and sugary cereals.
• Cut out sugary drinks, including juice and sweetened tea or coffee.
• Keep portions consistent from day to day, which makes blood sugar more predictable.

Don't forget fats and protein

Choose healthy fats like olive oil, nuts, seeds and oily fish, and include protein at each meal to help you feel full.