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How to Manage Your Diet Living With Type 2 Diabetes

    • 十月 21, 2025
    • 糖尿病
    • 6 分钟阅读
  • Theresa Coleman RD, LD

Type 2 diabetes remains one of the most widespread chronic health diseases in the United States. Over 38 million U.S. adults have been diagnosed with diabetes, and there are about 15 million that likely have it but have not been diagnosed.

Because of the way their bodies process sugar, people with type 2 diabetes need to be more mindful of portion sizes and the makeup of their meals.

The good news is maintaining a healthy diet can be very beneficial in managing diabetes and hopefully prevent the disease from advancing.

Why you need to know your numbers

To help you determine what to put on your plate and the right portion of each food, you must first know what your numbers mean and how to make adjustments from there. Type 2 diabetics keep your goals for your blood sugar in mind.

Goals for blood sugar: If you are asked to monitor blood sugar levels

  • Fasting (before meals): 80-130
  • 2 hours after meal: < 180
  • HgbA1c: < 7.0

Suggest checking at different times of the day to see what blood sugar does after each meal. For example:

  • On Mondays, check after fasting and at bedtime,
  • Then on Tuesday check 2 hours after breakfast and before dinner.

How balancing meals with all food groups helps control diabetes 

An important consideration when planning balanced meals is to consider all types of foods and how they impact your digestion. When carbs are paired with other foods, it can help slow the digestion of carbs to help stabilize your blood sugar levels. Choosing a carb rich in fiber – like whole grain rice can also slow digestion. Carbs are the quickest to digest, followed by fiber, protein and fats take the longest to digest.

Not only can slower digestion help keep blood sugar more stable, but these balanced meals are also going to keep you full and satisfied longer, which may also help reduce snacking and potentially help with gradual weight loss.

A balanced meal that includes carbs, protein and fats are:

  • Berry yogurt bowl topped with whole-grain cereal
  • Mushroom whole grain spaghetti with a side of garden salad
  • Grilled tomato and cheese sandwich with a side of soup

Vegetables

Vegetables can be divided into two categories. Starchy and non-starchy.

Starchy vegetables are:

  • peas,
  • potatoes,
  • corn,
  • plantains
  • winter squash like butternut or acorn squash

These vegetables are rich in nutrients and are a good source of fiber. But they are higher in carbs and should be considered a carb source when meal planning. A portion size for starchy vegetables is ½ cup.

Non-starchy vegetables are all other vegetables.

In addition to being rich in nutrients and a good source of fiber, these vegetables are also low in carbs and calories. The American Diabetes Association suggests filling half of your lunch and dinner plate with a non-starchy vegetable.

Fruits

Fruits are a source of carbs and contain a natural sugar called fructose. Fruit is also rich in nutrients and fiber, and its natural sweetness can provide a much healthier snack or dessert.

Fruits higher in fiber and lower in sugar are:

  • Cherries
  • Strawberries
  • Blackberries
  • Oranges
  • Lemons
  • Avocados

But other fruits like apples, pears and peaches are still beneficial for overall health. But be mindful of the portion size because of the higher carb content.

Beans and Legumes

Beans and legumes are plant-based proteins that are also quite high in fiber. While there are still carbohydrates present, the protein and fiber can help slow the digestion of the carbs, which will help with blood sugar stability and feeling full for a longer period. Beans and legumes also make fantastic choices for vegetarian protein sources, or you can add to a dish or salad to increase the protein and fiber present.

Whole grains

Whole grains are complex carbohydrates because they contain fiber. Examples of whole grains include:

  • whole wheat bread
  • oatmeal
  • brown or wild rice
  • quinoa
  • barley
  • whole wheat pasta
  • even popcorn!

Whole grains are higher in fiber, nutrients, and protein than refined grains.

Examples of refined grains are:

  • white bread
  • white rice
  • cakes
  • cookies and other sweets.

It is recommended to choose whole grains for at least half of your grains because of the added nutrition and slower absorption of carbs. Making swaps like whole grain bread over white bread for a sandwich, and popcorn over potato chips can add an additional 10 grams of fiber per day!

Dairy

Dairy products contain a natural sugar called lactose and is also considered a carb source. It is best to choose low fat dairy or yogurt. Be careful of added sugars found in yogurt, some can be quite high. For extra protein, you can try an unflavored Greek yogurt and use fruit or a little honey to sweeten.

Meat/Protein

Most meat and protein sources contain little to no carbs. Protein is also important for blood sugar balance because of the slow digestion. Focus on eating more lean proteins like:

  • skinless poultry or
  • baked/grilled fish
  • Pork loin
  • beef loin
  • eggs
  • nuts
  • beans and lentils
  • tofu

Healthy Fats

Healthy fats are unsaturated fats that can be found in fish, nuts, seeds, avocados, olives, and oils that are liquid at room temperature. Unsaturated fats help protect your heart. Omega 3 fatty acid is a particular unsaturated fat found in fish, seeds, and nuts, particularly walnuts and offer greater protection to your heart and brain. Fats to limit are saturated fats found in fatty cuts of meat, whole milk, butter/lard, and fried foods.

Drinks

Sugary drinks like soda, lemonade, sweet tea, and energy drinks all have a large amount of added sugar. Sometimes, one soda may contain more added sugar than what is recommended for the entire day. These should be consumed only on occasion because of their impact on blood sugars. Instead, opt for zero or low-calorie drinks like water, unsweet tea, or black coffee. If you are looking for something with some more flavor, you can try enhancing your water with fruit or zero calorie water enhancers. Sparkling water or diet versions of your favorite drink are also great options.

Sweets and desserts

These also contain a lot of added sugar. Because of their lack of fiber and protein, these foods are also digested quickly, which will raise blood sugar levels quickly as well. It is important to be mindful of the portion size of these foods, and often, it would be more beneficial to opt for fruit for dessert.

How to choose snacks when you have diabetes

A balanced snack contains a source of carbohydrate, protein and/or fat. Ideally, something that is also providing fiber. Examples are cheese and whole wheat crackers, an apple with peanut butter, an orange with a handful of walnuts, or a piece of avocado toast.

If you check your blood sugar and it is high, having little to no carbs can help keep it from rising further. This could be a cheese stick, hardboiled egg or some carrot sticks.

If you check your blood sugar and it is low, it is important to raise your blood sugar quickly. This is a time when regular soda or 4 ounces of juice could be helpful. Once your blood sugar is back at a desired number, having a balanced snack with carbohydrates, protein and/or fat can help maintain that blood sugar in that desired range, with a lower risk of a spike.

如何控制血糖?老年人营养小贴士

  • 糖尿病
  • 5 分钟阅读

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关于作者

Theresa Coleman RD, LD, Nutrition Education Program Manager

Theresa Coleman is a St. Louis native and registered dietitian of 17 years. Prior to joining ArchWell Health she spent her career assisting with nutrition in nursing homes. Theresa says loves ArchWell Heath because she, “can make a great impact on lifestyle changes to promote healthy aging. In her free time she enjoys traveling and hiking her with family and dog.

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