Unsplashed background img 1
Best And Worst Foods To Eat In A Type 2 Diabetes Diet



Best And Worst Foods To Eat In A Type 2 Diabetes Diet

Did you know that Type 2 diabetes accounts for 90-95% of cases of diabetes in the adult population? It is a chronic disease that has rampantly spread among children, adults, and elderly alike. However, it is essential to keep diabetes in control, otherwise, it can lead to serious consequences, like kidney disease, heart disease, blindness, and other complications.

Certain foods can drastically raise blood sugar and insulin levels further leading to inflammation, which can increase the risk of the disease. As a result, it is advisable to focus on the best and worst foods to eat in a Type 2 diabetes diet and religiously consult a doctor online and stay in constant touch to keep your diabetes in check.

Just the decision of making certain healthy lifestyle choices can have a positive impact on a person’s health. 

Check out the list of the best and worst foods to eat in a Type 2 diabetes diet to put on the menu while planning your diet.

What foods can diabetics eat freely?

Proteins, carbs, and fats are the macronutrients that completely energise your body and overall health. Check out the list of foods for diabetics patients that are ideally good for your health and help maintain the insulin and sugar level.

Hard-Boiled Eggs

Hard-boiled eggs are a super healthy choice among the foods that prevent diabetes. Since one large egg contains about 6 grams of protein and very less amount of carbohydrates, they are considered a great option for balancing blood sugar levels in the body.

A Handful of Almonds

Did you know, one ounce of Almonds provides 15+ vitamins and minerals, 19% magnesium, and 17% riboflavin (14)?

Almonds are one of the most nutritious snacks for heart care as they reduce cholesterol levels significantly.

The benefit of consuming almonds is that they help in stabilising the blood sugar level through a combination of fibre, protein, and healthy fats, which is extremely important in diabetes management.

Veggies, Hummus, and Avocado

Hummus is a thick spread made from chickpeas, and when paired with veggies and avocado, you get a meal rich in vitamins, minerals, fibre and healthy fats. Hummus is a good source of protein, avocado of healthy fats, and veggies of fibre and plant-based protein.

These food types can prevent your blood sugar from spiking after a meal.

Other foods for diabetics patients include.

  • Roasted chickpeas -  Rich in plant-based protein and can be a meat alternative for vegetarians and vegans.
  • Cottage cheese - It has a good balance of proteins and fats and supports blood sugar levels. 
  • Plain yoghurt - Unsweetened yoghurt is a good source of probiotics which helps reduce inflammation in the body and is good for health.
  • Dried fruits - They are a good source of fibre necessary for bodily functions.

Now let’s take a look at which foods to avoid and if any alternative is available for diabetes patients.

What foods to avoid for diabetes?

When you have Type 2 diabetes, this is a list of foods that you must completely avoid to balance your sugar level and calories. These foods are unsafe and can lead to severe consequences. 

Sugar-Sweetened Beverages

Sugar-sweetened beverages are the worst for diabetes care because they are loaded with fructose and sugar. This can increase the risk of diabetes-related conditions like fatty liver disease.

Instead, you can consume club soda, water, or unsweetened iced tea to prevent the risk of any disease and control your blood sugar level.

Rice, White Bread, and Pasta

White bread, rice, and pasta are unhealthy processed food items. It contains high amounts of carbohydrates, which increase blood sugar levels in people with type 1 and type 2 diabetes.

Alternatively, you can go with whole-grain foods that reduce the sugar-level response.

Fruit-flavoured Yoghurt

Fruit-flavoured yoghurt is fully loaded with sugar and carbs. Many people de-freeze the fruit-flavoured yoghurt, considering it a healthy alternative to ice cream. But, in a real sense, it can spike your blood sugar and insulin.

Therefore, go with whole milk yoghurt or plain yoghurt that contains no sugar, controls your weight and appetite, and is equally beneficial for gut health.

What fruits to avoid in diabetes?

Fruits are a great source of energy that keep you active throughout the day. However, there are a few fruits to avoid in diabetes which are high in sugar. You can limit its intake to satiate your craving, making it a healthy consumption.


It contains about 16 grams of sugar per cup. So to fill your tummy, you can eat canned pineapple without sugar or sugar syrup and lessen the intake quantity. You can pour yoghurt into it to make it healthy.


One cup of figs contains about 29 grams of sugar. So if you want to have figs, try baking sugar-free cookies of it, or you can control the amount of sugar, and make it healthier and tastier. Practice portion control when consuming them.


One cup of raisins contains 115 grams of sugar. Therefore, take a handful of almonds and a very small portion of raisins to balance the diabetes diet.


It contains over 20 grams of sugar in one cup. Therefore it is good to steer clear of this fruit or to use a small portion as a topping to settle your cravings.


100 grams of cherries contain about 18 grams of sugar. So go with honey-lime berry salad to maintain sugar level.

How Many Carbs Can You Eat if You Have Diabetes?

According to the Centers for Disease Control and Prevention (CDC), there is no one-size-fits-all model. Carb counting is subjective and heavily depends on the physical activity level, medicines, and even the food consumed by a person.

Generally, diabetic patients count carbs for managing their blood sugar, which in turn helps them in improving the overall quality of their life, staying healthy for longer, and simultaneously prevent or delay diabetes complications.

However, according to dietary guidelines, you can get around 45–60% of your daily calories from carbs if you are diabetic. But, make sure you are aware of the best and worst foods to eat in a Type 2 diabetes diet. This will subtract fibre from the total carbs in a portion of food to make it digestible for your body.

The Bottom Line

Creating a perfect diet plan for Type 2 diabetes is a balancing act. You must manage the amount of proteins, carbohydrates, and fats to prevent blood sugar spikes which can greatly reduce the risk of diabetes complications. Take a note of the best and worst foods to eat in a Type 2 diabetes diet and enjoy a healthy life.

Kesiya Samuel Sam