The ADA notes that citrus fruits, such as oranges , grapefruits , and lemons , can benefit people with diabetes. Some researchers have found that citrus fruits are rich in many flavonoid antioxidants, such as hesperidin and naringin, which may exhibit antidiabetic effects.

Learn about other beneficial fruits for diabetes. Berries are full of antioxidants, which can help prevent oxidative stress. Oxidative stress has links with a wide range of health conditions, including heart disease and some cancers.

Studies have found that oxidative stress contributes to type 2 diabetes. This occurs when there is an imbalance between antioxidants and unstable molecules called free radicals in the body. Blueberries , blackberries , strawberries , and raspberries all contain antioxidants and fiber.

They also contain important other vitamins and minerals, including :. Sweet potatoes rank lower on the GI scale than white potatoes.

This makes them a great alternative for people with diabetes, as they release sugar more slowly and do not raise blood sugar as much. They are also a good source of fiber, which also helps with blood sugar regulation.

Probiotics are the helpful bacteria that live in the human gut and improve digestion and overall health. Another meta-analysis of 15 clinical trials found that probiotics may reduce insulin resistance , fasting blood sugar , and HbA1c a measure of blood sugar management over a 3—4-month period in people with diabetes.

A person should consider choosing a plain variety with no added sugar. Probiotic yogurt contains live, active cultures such as Lactobacillus and Bifidobacterium, which it may advertise on the label.

People often call chia seeds a superfood because of their high antioxidant and omega-3 content. They are also a good source of plant-based protein and fiber. In one small-scale trial from , people who had overweight and type 2 diabetes lost more weight after 6 months when they included chia seeds in their diets compared with those who ate an oat bran alternative.

The researchers support the beneficial role of chia seeds helping people with type 2 diabetes to manage their weight more effectively. Obesity is a significant risk factor for diabetes, and weight loss can help with improved blood sugar management. According to the ADA , a beneficial foods for people with diabetes includes the following:.

Although, as the ADA also reports, no single diet offers more benefits to a person with diabetes than another. However, research suggests that a low carbohydrate diet may be useful. It may help reduce cravings , lower blood sugar, and boost energy.

It may also help people with diabetes maintain a moderate weight. One way to manage diabetes with dietary changes is to balance high and low GI foods.

High GI foods increase blood sugar more than low GI foods. When choosing high GI foods, limit portions and pair them with sources of protein or healthy fats to reduce their effect on blood sugar and feel fuller for longer.

Foods high on the GI scale include :. People with diabetes may also wish to limit or balance portions of the following foods :. Carbohydrates carbs are an important part of all meals. However, people with diabetes may benefit from limiting their carb intake or pairing carbs with a healthy protein or fat source.

Certain fats, such as saturated and trans fats , may increase insulin resistance and contribute to reduced blood sugar management in people with diabetes. Many fried and processed foods , including fries, chips, and baked goods, contain these types of fats. People with diabetes should limit or avoid sources of refined sugar, such as store-bought or homemade sweets, cakes, and biscuits.

The American Heart Association recommends consuming no more than 25 g or 6 teaspoons tsp of added sugar per day for females, and 36 g or 9 tsp for males. This does not include naturally occurring sugars from foods such as fruit or plain milk.

Learn about diabetes and sugar intake. Foods that are high in salt can raise blood pressure. Drinking alcohol in moderation should not carry serious risks for people with diabetes and should not affect long-term glucose management.

However, people with diabetes should avoid mixed drinks or cocktails as these often contain added sugars that can lead to blood sugar spikes. People prescribed insulin or insulin secretagogue therapies may have a higher risk of hypoglycemia linked to alcohol consumption.

The Centers for Disease Control and Prevention CDC recommends that females who drink alcohol limit it to one drink per day and that males limit it to two drinks per day, regardless of diabetes status.

Learn about how alcohol affects diabetes. The National Institutes of Health NIH recommends that people with gestational diabetes work with their healthcare team to create a balanced meal plan that meets the needs of them and the fetus while keeping blood sugars in check.

Learn more about the best diet for gestational diabetes. However, a low-carbohydrate diet may be beneficial. It may help reduce cravings, lower blood sugar, and boost energy.

A person can also consult a dietitian about which foods they can add to their dietary plans. People with diabetes may wish to avoid or limit processed foods, fried foods, foods high in saturated or trans fat, very salty foods, and foods or drinks with added sugar.

Three areas may help someone with diabetes keep their blood glucose levels in the desired range. These areas include what, when, and how much they should eat. When a person should eat can vary from person to person. Creating a meal schedule may help some people with diabetes maintain their blood glucose levels.

Eating the right amount of food can help someone with diabetes maintain their blood glucose levels. Dietary changes that may help someone with diabetes lower their A1c levels include eating regularly, being mindful of portion sizes, eating a variety of foods, and spreading carbohydrate-rich foods throughout the day.

People with diabetes can work with a healthcare professional to develop a personalized nutrition plan. Following a nutritious, balanced diet that contains the foods listed above can help people with diabetes manage their condition and prevent complications by:.

Pregnant people with gestational diabetes can work with a healthcare professional to create a meal plan that helps them and the fetus stay safe and healthy.

People with prediabetes may find it difficult to find tasty meal ideas to help lower their blood sugar levels.

Here are some ideas. Carbohydrates can cause spikes in blood glucose, so people with diabetes must be careful not to eat too many.

They will need to closely monitor their…. Eating healthy can help people with diabetes manage their symptoms and prevent complications. Learn more about which foods to eat and which to avoid. Are beets a superfood? We explore the evidence behind many purported benefits.

Research suggests that beets may help to lower blood pressure, reduce…. Gluten is not harmful for most people with diabetes, though in some cases, a gluten free diet can be beneficial. Learn more about it here. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. When frying proteins, use healthy oils such as olive oil. Choose low-fat dairy products. Be aware that milk, yogurt, and other dairy foods have natural sugar, even when they do not contain added sugar. Take this into account when planning meals to stay in your blood sugar target range.

Some non-fat dairy products have a lot of added sugar. Be sure to read the label. Oils are not considered a food group. But they have nutrients that help your body stay healthy.

Oils are different from fats in that oils remain liquid at room temperature. Fats remain solid at room temperature. Limit your intake of fatty foods, especially those high in saturated fat, such as hamburgers, deep-fried foods, bacon, and butter.

Instead, choose foods that are high in polyunsaturated or monounsaturated fats. These include fish, nuts, and vegetable oils. Oils can raise your blood sugar, but not as fast as starch.

Oils are also high in calories. Try to use no more than the recommended daily limit of 7 teaspoons 35 milliliters. If you choose to drink alcohol, limit the amount and have it with a meal. Check with your health care provider about how alcohol will affect your blood sugar and to determine a safe amount for you.

In the beginning, meal planning may be overwhelming. But it will become easier as your knowledge grows about foods and their effects on your blood sugar. If you're having problems with meal planning, talk with your diabetes care team. They are there to help you.

American Diabetes Association Professional Practice Committee. Facilitating Behavior Change and Well-being to Improve Health Outcomes: Standards of Medical Care in Diabetes Diabetes Care.

PMID: pubmed. Prevention or Delay of Type 2 Diabetes and Associated Comorbidities: Standards of Medical Care in Diabetes Evert AB, Dennison M, Gardner CD, et al.

Nutrition therapy for adults with diabetes or prediabetes: a consensus report. Riddle MC, Ahmann AJ. Therapeutics of type 2 diabetes mellitus. In: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. Williams Textbook of Endocrinology. Philadelphia, PA: Elsevier; chap Updated by: Sandeep K.

Dhaliwal, MD, board-certified in Diabetes, Endocrinology, and Metabolism, Springfield, VA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.

Editorial team. Diabetes type 2 - meal planning. To help manage your blood sugar , follow a meal plan that has: Food from all the food groups Fewer calories About the same amount of carbohydrates at each meal and snack Healthy fats Along with healthy eating, you can help keep your blood sugar in target range by maintaining a healthy weight.

MEAL PLANNING FOR CHILDREN WITH TYPE 2 DIABETES Meal plans should consider the amount of calories children need to grow. The following tips can help your child stay on track: No food is off-limits. Knowing how different foods affect your child's blood sugar helps you and your child keep blood sugar in target range.

Help your child learn how much food is a healthy amount. This is called portion control. Have your family gradually switch from drinking soda and other sugary drinks, such as sports drinks and juices, to plain water or low-fat milk. PLANNING MEALS Everyone has individual needs.

EAT A VARIETY OF FOODS Eating a wide variety of foods helps you stay healthy. FRUITS 1½ to 2 cups or to grams a day Choose fresh, frozen, canned without added sugar or syrup , or unsweetened dried fruits. GRAINS 3 to 4 ounces or 85 to grams a day There are 2 types of grains: Whole grains are unprocessed and have the entire grain kernel.

Examples are whole-wheat flour, oatmeal, whole cornmeal, amaranth, barley, brown and wild rice, buckwheat, and quinoa. Refined grains have been processed milled to remove the bran and germ.

Examples are white flour, de-germed cornmeal, white bread, and white rice. PROTEIN FOODS 5 to 6½ ounces or to grams a day Protein foods include meat, poultry, seafood, eggs, beans and peas, nuts, seeds, and processed soy foods.

DAIRY 3 cups or grams a day Choose low-fat dairy products. WHAT ABOUT ALCOHOL AND SWEETS? Sweets are high in fat and sugar. Keep portion sizes small. Here are tips to help avoid eating too many sweets: Ask for extra spoons and forks and split your dessert with others.

Eat sweets that are sugar-free.

Reading Food Labels. Understanding Carbs. We're here to help. Get Cooking! Get delicious, healthy recipes in both English and Spanish. Read More. With diabetes, you have a lot on your mind.

Being active has many health benefits. If you are overweight, combining physical activity with a reduced-calorie eating plan can lead to even more benefits. These benefits included improved cholesterol levels, less sleep apnea , and being able to move around more easily.

Even small amounts of physical activity can help. Experts suggest that you aim for at least 30 minutes of moderate or vigorous physical activity 5 days of the week. If you want to lose weight or maintain weight loss, you may need to do 60 minutes or more of physical activity 5 days of the week.

Be sure to drink water before, during, and after exercise to stay well hydrated. The following are some other tips for safe physical activity when you have diabetes.

Talk with your health care team before you start a new physical activity routine, especially if you have other health problems. Your health care team will tell you a target range for your blood glucose level and suggest how you can be active safely.

Your health care team also can help you decide the best time of day for you to do physical activity based on your daily schedule, meal plan, and diabetes medicines.

Because physical activity lowers your blood glucose, you should protect yourself against low blood glucose levels, also called hypoglycemia. You are most likely to have hypoglycemia if you take insulin or certain other diabetes medicines, such as a sulfonylurea.

Hypoglycemia also can occur after a long intense workout or if you have skipped a meal before being active. Hypoglycemia can happen during or up to 24 hours after physical activity. Planning is key to preventing hypoglycemia. For instance, if you take insulin, your health care provider might suggest you take less insulin or eat a small snack with carbohydrates before, during, or after physical activity, especially intense activity.

You may need to check your blood glucose level before, during, and right after you are physically active. People with diabetes may have problems with their feet because of poor blood flow and nerve damage that can result from high blood glucose levels. To help prevent foot problems, you should wear comfortable, supportive shoes and take care of your feet before, during, and after physical activity.

Most kinds of physical activity can help you take care of your diabetes. Certain activities may be unsafe for some people, such as those with low vision or nerve damage to their feet.

Ask your health care team what physical activities are safe for you. Many people choose walking with friends or family members for their activity. Doing different types of physical activity each week will give you the most health benefits. Mixing it up also helps reduce boredom and lower your chance of getting hurt.

Try these options for physical activity. If you have been inactive or you are trying a new activity, start slowly, with 5 to 10 minutes a day. Then add a little more time each week. Increase daily activity by spending less time in front of a TV or other screen. Try these simple ways to add physical activities in your life each day:.

If you are sitting for a long time, such as working at a desk or watching TV, do some light activity for 3 minutes or more every half hour. Aerobic exercise is activity that makes your heart beat faster and makes you breathe harder.

You should aim for doing aerobic exercise for 30 minutes a day most days of the week. You do not have to do all the activity at one time.

You can split up these minutes into a few times throughout the day. Talk with your health care team about how to warm up and cool down before and after you exercise. Strength training is a light or moderate physical activity that builds muscle and helps keep your bones healthy.

Strength training is important for both men and women. Burning more calories can help you lose and keep off extra weight. You can do strength training with hand weights, elastic bands, or weight machines.

Try to do strength training two to three times a week. Start with a light weight. Slowly increase the size of your weights as your muscles become stronger.

Stretching exercises are light or moderate physical activity. When you stretch, you increase your flexibility, lower your stress, and help prevent sore muscles.

You can choose from many types of stretching exercises. Yoga is a type of stretching that focuses on your breathing and helps you relax. Even if you have problems moving or balancing, certain types of yoga can help. For instance, chair yoga has stretches you can do when sitting in a chair or holding onto a chair while standing.

A recent study found that people who kept a food diary lost twice as much weight as those who didn't. A written record helps you identify problem areas—such as your afternoon snack or your morning latte—where you're getting more calories than you realized. It also increases your awareness of what, why, and how much you're eating, which helps you cut back on mindless snacking.

Keep a notebook handy or use an app to track your eating. Exercise can help you manage your weight and may improve your insulin sensitivity.

An easy way to start exercising is to walk for 30 minutes a day or for three minute sessions if that's easier. You can also try swimming, biking, or any other moderate-intensity activity that has you working up a light sweat and breathing harder.

Learn how to lose weight and keep it off. If your last diet attempt wasn't a success, or life events have caused you to gain weight, don't be discouraged. The key is to find a plan that works with your body's individual needs so that you can avoid common diet pitfalls and find long-term, weight loss success.

How choosing healthier carbs can improve your health and waistline. How focusing on the experience of eating can improve your diet. Tips for building a fitness plan, and finding the best exercises for you.

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About Us Meet Our Team Our Story Jeanne Segal, Ph. Harvard Health Partnership Audio Meditations Newsletter. What's the best diet for diabetes? Weight Loss The Diabetes Diet Healthy eating can help you prevent, control, and even reverse diabetes.

Copy Link Link copied! Download PDF. By Jeanne Segal, Ph. Planning a diabetes diet Choose high-fiber, slow-release carbs Be smart about sweets Spot hidden sugar Choose fats wisely Eat regularly and keep a food diary Get more active Next step The biggest risk for diabetes: belly fat Being overweight or obese is the biggest risk factor for type 2 diabetes.

You are at an increased risk of developing diabetes if you are: A woman with a waist circumference of 35 inches or more A man with a waist circumference of 40 inches or more Calories obtained from fructose found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy and granola bars are more likely to add weight around your abdomen.

Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take Assessment HelpGuide is user supported. Learn more. Myth: You must avoid sugar at all costs. Fact: You can enjoy your favorite treats as long as you plan properly and limit hidden sugars.

Myth: You have to cut way down on carbs. Fact: The type of carbohydrates you eat as well as serving size is key. Myth: You'll need special diabetic meals. Fact: The principles of healthy eating are the same—whether or not you're diabetic. Myth: A high-protein diet is best.

Fact: Studies have shown that eating too much protein , especially animal protein, may actually cause insulin resistance, a key factor in diabetes. More Information Helpful links. Healthy Eating for Type 2 Diabetes - Harvard Medical School Special Health Report Simple Steps to Preventing Diabetes - How you can control and prevent diabetes through exercise and healthy eating.

Harvard School of Public Health Diabetes Myths - the truth about common diabetes diet myths. American Diabetes Association Diabetes nutrition: Including sweets in your meal plan - What you should know about sugar, how to include it in your diet and information on alternatives.

National Institute of Diabetes and Digestive and Kidney Diseases. Diabetes and Your Heart CDC. Retrieved March 8, , from. Fats ADA. Freemantle, N. How strong is the association between abdominal obesity and the incidence of type 2 diabetes? International Journal of Clinical Practice , 62 9 , — Hawton, K.

Slow Down: Behavioural and Physiological Effects of Reducing Eating Rate. Nutrients , 11 1 , Holt, R.