The Best Diet for Type 2 Diabetes

If reducing the risk of heart disease is your goal, the Mediterranean diet is a good choice. (10) If you have hypertension (high blood pressure), the DASH diet is often recommended. (14) But what if you have type 2 diabetes? While there is not one single “diabetes diet” per se, there are eating patterns that can help you prevent and manage type 2 diabetes.

With the primary objective of blood glucose (sugar) control in mind, experts agree that the most successful diabetes diet should follow healthy guidelines that are sustainable long-term. (2) Let’s take a look at why having a diabetes diet plan is important and outline the best diets for type 2 diabetes.

Why is diet for type 2 diabetes important?

Type 2 diabetes is a chronic condition in which the body does not use insulin (the hormone responsible for managing blood sugar) properly and has difficulty maintaining normal blood glucose levels. What you eat, however, can play a significant role in controlling blood glucose levels. (1) This is critical because poorly controlled diabetes can lead to poor overall health and can even damage key organs such as the eyes, heart, kidneys, and nerves. (13)

Before exploring the best diet for type 2 diabetes, it’s important to understand the dietary factors and patterns that contribute to the development of type 2 diabetes. Specifically, the typical Western diet, high in unhealthy fats, sweets, refined grains, and red/processed meat and low in fruits and vegetables, has been shown to significantly increase the risk of diabetes and lead to poor blood sugar control in people diagnosed with type 2 diabetes. (2)

Focusing on the opposite of the typical Western diet will go a long way in preventing and managing type 2 diabetes. Fortunately, there are several options.

Best diet for type 2 diabetes

The best diet for diabetes prevention and management involves establishing long-term healthy eating habits that reduce the health risks associated with a diabetes diagnosis. The goal of the diet should be to increase insulin sensitivity to properly manage glucose levels.

Low-carb diet for type 2 diabetes

It has long been known that excess carbohydrate intake can negatively impact glucose control because high-carbohydrate foods such as bread, potatoes, and fruit juices are digested and absorbed more quickly causing an imbalance in blood sugar levels. (5) Conversely, low-carb diets have consistently been shown to reduce high blood glucose in people with type 2 diabetes. (7)

It’s important to note that not all carbohydrates are the same. The sugars and starches from carbohydrates are broken down into glucose so the type of carbohydrate will dictate how much glucose is made. For individuals with type 2 diabetes, it’s best to focus on carbohydrate foods that have a low glycemic load such as green vegetables, most fruits, and some beans and legumes. (4)

Did you know? Glycemic load is defined as the body’s blood sugar response to a certain food. (6)

Increasing protein while decreasing carbs has become popular among those with diabetes, especially individuals with obesity as it can help induce weight loss. A low-carb diet limits carbohydrates while increasing protein and fat. The ratio of carbohydrates to protein can vary. Perhaps the most well-known low-carb high-protein diet is the ketogenic or keto diet where less than 50 g of carbohydrates are consumed daily based on a person’s standard daily calorie intake. (3)

Keto diet for type 2 diabetes

Is the keto diet good for type 2 diabetes? That depends on many factors. Based on a 2019 review, we can make the following conclusions regarding a keto diet for type 2 diabetes:

• It has been shown to encourage weight loss in individuals with type 2 diabetes.
• It can help control blood sugar in patients with diabetes.
• There is no evidence it can prevent or delay the onset of diabetes.
• There is no data confirming long-term adherence, efficacy, or safety of this diet in patients with diabetes. (3)

There are other scientifically valid eating patterns worth considering.

Healthy diet for type 2 diabetes

Overall, the best diet for type 2 diabetes is the diet patients can stick with long-term that helps them consistently maintain healthy blood sugar balance. That may include a version of carb counting such as with the low-carb and keto option, but it may not.

The DASH diet and the Mediterranean diet can also be considered because both have been shown to help reduce the risk of diabetes. (8) Both diets can also help with the management of type 2 diabetes. (9)

And finally, for some people with type 2 diabetes, vegetarian or vegan eating patterns can help reduce insulin resistance and balance blood sugar levels. (12)

Download a handout on type 2 diabetes to learn more.

The bottom line

Diet is one of the most powerful ways to reduce the risk of type 2 diabetes and manage blood glucose after being diagnosed with this condition. While there are many diabetes diet options available, the key is to find a sustainable eating pattern that features a variety of healthy foods while avoiding or reducing unhealthy options. If you are a patient, consider working with an integrative healthcare practitioner to develop your individual diabetes diet plan.