By Tracie Murphy, MS, RD, Registered Dietitian, Virtua Nutrition and Diabetes Care

What foods should I eat if I have diabetes?

Adults with type 2 diabetes need to stabilize their blood sugar levels, which involves following a nutritious eating plan with healthy portion sizes.

If you have type 2 diabetes, your eating plan should include:

• Foods in each meal that support a healthy weight and heart, such as lean protein, non-starchy vegetables, and high-fiber carbohydrates
• Meals and snacks at regularly planned times
• About the same amount of food at each meal or snack

What are the healthiest foods for a person with type 2 diabetes?

To support your health, include foods rich in fiber, potassium, magnesium, vitamin C, and calcium. These nutrients help regulate blood sugar, blood pressure, and cholesterol. Here are some excellent food options:

Beans
Beans are high in quality carbohydrates, low-fat protein, and soluble fiber. They’re also good sources of magnesium and potassium, helping stabilize blood sugar levels and control hunger.

Dark green leafy vegetables
Leafy greens like lettuce, spinach, kale, Swiss chard, and arugula are packed with vitamins and minerals, especially vitamins C and K, calcium, iron, and potassium. They also provide fiber and antioxidants.

Sweet potatoes
Sweet potatoes are rich in vitamin A, vitamin C, and fiber. The pigments that give them their orange hue have powerful anti-inflammatory health benefits. For a lower-glycemic choice, substitute sweet potatoes for white potatoes in recipes.

Berries
Strawberries, blackberries, blueberries, and raspberries are loaded with nutrients that protect your cells from damage. Berries are low in calories but high in fiber and water, helping you feel full and manage your weight.

Fatty fish
Cold-water fatty fish such as salmon, tuna, trout, sardines, and mackerel are rich in omega-3 fatty acids like EPA and DHA. Eating foods with omega-3 fatty acids can help reduce inflammation and may lower your risk of heart disease. Aim to eat these types of fish at least twice a week to improve triglyceride levels.

Oatmeal
Oats are a highly nutritious food, rich in essential vitamins, minerals, and antioxidants. Eating oats can lower “bad” (LDL) cholesterol levels, promote a feeling of fullness, and support healthy gut bacteria. The soluble fiber in oats slows glucose absorption, aiding in blood sugar control.

Nuts
Nuts provide healthy unsaturated fats, fiber, and magnesium, which can aid carbohydrate metabolism. When deciding what to choose, go with plain or unsalted nuts to maintain good heart health. Be mindful of portion sizes—one ounce (1/4 cup) contains about 170 calories.

Yogurt
Yogurt is rich in nutrients like calcium, protein, potassium, magnesium, and vitamin D. Protein helps you feel full, and magnesium may improve insulin sensitivity, aiding in blood sugar regulation. Choose plain or vanilla Greek yogurt and add fresh fruit.

Avocado
Avocados are primarily composed of monounsaturated fatty acids (MUFAs), which can increase "good" (HDL) cholesterol while lowering "bad" (LDL) cholesterol and triglycerides. They may also help you feel full longer, helping you manage your overall calorie intake.

Quinoa
Quinoa is a nutrient-rich seed often classified as an ancient grain. It cooks quickly and can be used as a side dish like rice. Quinoa is a complete protein, providing all essential amino acids. It’s gluten-free and is a good source of magnesium, iron, fiber, and B vitamins. Enjoy quinoa either hot or cold, mixed with your favorite vegetables, or even as an alternative to oatmeal for breakfast.

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