Best and Worst Foods To Eat In a Type 2 Diabetes Diet

Effectively managing type 2 diabetes means effectively managing blood glucose levels. Controlling blood sugar levels is a matter of regular, consistent monitoring of those levels as well as eating the right foods – and avoiding the wrong ones.

The good news is that a healthy type 2 diabetes diet doesn’t mean you have to forgo all of the foods you love; you’ll still be able to eat a wide variety of carbs, fats, and proteins. You simply need to be more mindful of how certain types of foods impact your body and choose foods that are naturally rich in nutrients to help keep your blood sugar level in your ideal range and avoid big swings in either direction that can cause type 2 diabetes symptoms and complications.

How Different Foods Affect Blood Sugar Levels

Four primary nutrients directly impact blood glucose levels:

  • Carbohydrates
  • Protein
  • Fat
  • Fiber

Carbs have the most significant effect on blood sugar levels and elevate those levels faster than fats or proteins, while protein, fat, and fiber may slow or curb the rise of blood sugar levels after eating a meal.

Given these dueling impacts, a diet that provides a balanced mixture of all four nutrients is the best way to keep your blood sugar levels on the level. For people who have type 2 diabetes, the key to a healthy diet, according to the American Diabetes Association (ADA), includes:

  • Plenty of fruits and vegetables
  • Lean protein.
  • Foods with less added sugar
  • Food that contains no trans fats

Best Foods For Type 2 Diabetes

Some of the best foods for a type 2 diabetes diet are:

  • Green leafy vegetables
  • Fruits
  • Avocados
  • Eggs
  • Nuts
  • Beans
  • Peas
  • Whole grains
  • Fish like salmon and tuna
  • Olives
  • Seeds
  • Sweet potatoes
  • Apple cider vinegar
  • Extra virgin olive oil and canola oil

Worst Foods For Type 2 Diabetes

Conversely, some of the worst foods for keeping your blood sugar levels in check include:

  • Processed or packaged food
  • Foods with added sugars
  • High-sodium foods
  • Fruits with high a GI score, such as watermelons, dried dates, pineapples, and overly ripe bananas
  • Other foods high on the GI scale, such as white bread, puffed rice, white rice, white pasta, and white potatoes
  • Foods high in saturated fats or trans fats, such as fries, chips, or baked goods
  • Refined sugar

One of the best things you can do when creating your type 2 diabetes diet is to meet with a registered dietitian who can assess your particular circumstances and needs and discuss how you can improve your eating habits to maximize their benefits and minimize diabetes complications.

Monitoring Glucose Levels As Part Of A Healthy Type 2 Diabetes Lifestyle

Regular monitoring of blood sugar levels is an essential complement to a healthy diet in managing type 2 diabetes.

Continuous Glucose Monitoring (CGM) is a transceiver device that helps those with diabetes monitor their blood sugar levels 24 hours a day without interrupting their day to obtain a blood sample.

CGM has easy-to-use features that can help each person proactively record and track glucose levels—as well as provide valuable insights on data that helps manage exercise, meals, and daily health status.

Contact us today to see if you qualify for CGM and access our guide to continuous glucose monitoring.


If you are not insured, or have a high deductible health insurance plan, you can still purchase the Freestyle Libre Reader and Sensors at extremely competitive prices. Prices starting as low as $99 per month

*Fingersticks are required for treatment decisions when you see Check Blood Glucose symbol, when symptoms do not match system readings when you suspect readings may be in accurate, or when you experience symptoms that may be due to high or low blood glucose.

Reference 1: Data on file. Abbott Diabetes Care. 2, FreeStyle Libre 14 day User’s Manual

Indications and Important Safety Information

FreeStyle Libre and FreeStyle Libre 14 day Flash Glucose Monitoring systems are continuous glucose monitoring (CGM) devices indicated for replacing blood glucose testing and detecting trends and tracking patterns aiding in the detection of episodes of hyperglycemia and hypoglycemia, facilitating both acute and long-term therapy adjustments in persons (age 18 and older) with diabetes. The systems are intended for single patient use and require a prescription.

CONTRAINDICATIONS: Remove the sensor before MRI, CT scan, X-ray, or diathermy treatment.

WARNINGS/LIMITATIONS: Do not ignore symptoms that may be due to low or high blood glucose, hypoglycemic unawareness, or dehydration. Check sensor glucose readings with a blood glucose meter when Check Blood Glucose symbol appears, when symptoms do not match system readings, or when readings are suspected to be inaccurate. The system does not have alarms unless the sensor is scanned, and the system contains small parts that may be dangerous if swallowed. The system is not approved for pregnant women, persons on dialysis, or critically-ill population. Sensor placement is not approved for sites other than the back of the arm and standard precautions for transmission of blood borne pathogens should be taken. The built-in blood glucose meter is not for use on dehydrated, hypotensive, in shock, hyperglycemic-hyperosmolar state, with or without ketosis, neonates, critically-ill patients, or for diagnosis or screening of diabetes. When using FreeStyle LibreLink app, access to a blood glucose monitoring system is required as the app does not provide one. Review all product information before use or contact Abbott Toll Free (855-632-8658) or visit for detailed indications for use and safety information.html. . FreeStyle, Libre, and related brand marks are trademarks of Abbott Diabetes Care Inc. in various jurisdictions. Other trademarks are the property of their respective owners. ©2018 Abbott. ADC-09691 vLO 10/18

*The FreeStyle LibreLink app and the FreeStyle Libre 14 day reader have similar but not identical features. Fingersticks are required for treatment decisions when you see Check Blood Glucose symbol, when symptoms do not match system readings, when you suspect readings may be inaccurate, or when you experience symptoms that may be due to high or low blood glucose.

The FreeStyle Libre 2 app and the FreeStyle Libre 2 reader have similar but not identical features. Fingersticks are required for treatment decisions when you see Check Blood Glucose symbol and when your glucose alarms and readings from the system do not match symptoms or expectations

‡‡‡Based on the sensor being replaced once every 14 days, and scanned at least once every 8 hours.

§§§Glucose readings are not available during 1-hour warm-up, when sensor is too hot or too cold, when you see an error or "LO" or "HI" message, or no current glucose reading