Eating a well-balanced diet is a crucial part of managing type 2 diabetes.

In the short term, snacks and meals affect blood sugar levels. In the long term, your eating habits could affect your risk of developing complications from type 2 diabetes.

Continue reading to learn about some of the beneficial health changes you can make to your diet.

Choose foods rich in nutrients

Consuming a wide variety of foods that are dense in nutrients can help you meet your body’s nutritional needs. Generally, “nutrient-dense” food means food that contains high amounts of nutrients — like minerals and vitamins — for its caloric value or size.

Foods dense in nutrients include:

• legumes like lentils and beans
• nuts and seeds, such as sunflower seeds and almonds
• whole grains like brown rice and whole wheat
• vegetables and fruit
• lean sources of protein, such as lean cuts of pork and chicken
• eggs and fish
• dairy products, such as unsweetened yogurt

However, depending on your health requirements, your dietitian or doctor might advise you to limit some of these foods.

For example, some individuals with type 2 diabetes might benefit from following a diet low in carbohydrates that limits starchy vegetables, fruits, grains, and dried legumes.

If that is the case for you, stick to foods rich in nutrients that are additionally low in carbohydrates, like nuts, seeds, and lean proteins. Specific vegetables — like broccoli or leafy greens — are packed with nutrients and low in carbohydrates.

Regardless of your particular eating pattern, consuming foods that provide plenty of nutrients at each meal is best.

Practice controlling your portions

According to a 2014 review, losing 5 to 10% of one’s body weight may help lower one’s blood sugar levels if one is overweight.

Losing weight could also reduce your risk of developing heart disease — complications common in type 2 diabetes

Your physician will likely encourage you to practice portion control to help you reach and maintain your target weight.

Depending on your eating habits, medical history, and current weight, your doctor may advise you to try to reduce the number of calories in your snacks or meals.

Practicing portion control can also help keep your blood sugar levels in the target range.

Limit your refined carbohydrate intake

Refined carbohydrates tend to be high in calories and low in nutrients. Consuming too many can increase your blood sugar levels and contribute to weight gain. 

Foods rich in refined carbohydrates include: 

• fruit juices
• sugar-sweetened drinks and foods, such as soda, candy and cookies
• refined grain products, including white bread, white pasta, and white rice

To help manage your weight and blood sugar levels, it’s best to save these foods for occasional treats. Instead, choose grain products or other foods high in fiber and nutrients.

Choose foods with heart-healthy fats

According to the American Diabetes Association (ADA), the types of fat you eat are more important than the total fat you consume.

The ADA recommends consuming foods rich in polyunsaturated and monounsaturated fats to lower one’s risk of heart disease. 

Common healthy fat sources include:

• fatty fish, like sardines, tuna, mackerel and salmon
• avocado
• nuts, such as walnuts, almonds, peanuts and cashews
• seeds like sunflower seeds, sesame seeds, and pumpkin seeds
• canola oil
• olive oil
• peanut oil
• flaxseed oil
• sunflower oil
• cottonseed oil
• safflower oil
• soybean products, such as tofu
• soybean oil

On the other hand, the ADA recommends limiting your saturated fat intake and avoiding trans fat.

Sources of saturated fat to avoid include:

• butter
• coconut oil
• palm kernel oil and palm oil
• lard
• high-fat meats, like sausage, bologna, hot dogs, and regular ground beef
• poultry skin, like turkey or chicken skin
• high-fat dairy products, such as whole milk, cream, and full-fat cheese

Sources of trans fat include:

• shortening
• stick margarine
• processed snack foods, like potato chips

Make an appointment with a registered dietitian

There’s no one-size-fits-all pattern of eating for someone living with type 2 diabetes beyond these basic principles.

Some individuals find it helpful to follow the DASH or Mediterranean eating patterns, which are rich in legumes, complex carbohydrates, and whole grains.

Other people have reported success with eating plans that are low in carbohydrates. This eating style focuses on foods low in carbohydrates and high in protein.

The best approach is likely to be the one that’s customized to your preferences and needs.

Consider asking your physician for a referral to a registered dietitian to help you develop an eating plan that’s right for you.

A dietitian can help you design a personalized plan that meets your health needs while considering your cooking habits, budget, and food preferences.

To summarize

Eating a balanced diet is critical for managing body weight, blood sugar levels, and the risk of type 2 diabetes complications. 

Practicing portion control may help you achieve and maintain your target weight while keeping your blood sugar level in the target range.

Choose foods rich in essential nutrients, limiting your intake of saturated or trans fats, excess calories, or refined carbohydrates. 

For a more personalized plan, consider making an appointment with a dietitian.