Type 2 Diabetes
The right diet is the key to managing many diseases and to improving general quality of life. For this condition, scientific research has found benefit in the following healthy eating tips.
High-Fiber Diet
Eating a high-fiber diet, especially one that includes fiber from cereal grains, nourishes the gut microbiome and supports healthier glucose metabolism in people with type 2 diabetes.High-Fiber DietStudies have consistently shown that high intake of dietary fiber improves insulin resistance and lowers the risk of type 2 diabetes by 20–30%. This effect is mainly attributable to grain and cereal fibers, and may be due in large part to their positive impact on the gut microbiome.329,330 People who already have type 2 diabetes may also benefit from increasing certain types of fiber in their diet.331 For example, a one-year controlled clinical trial that included 298 overweight people with type 2 diabetes found adding 100 grams of oats to the daily diet was more effective at lowering blood glucose and triglyceride levels and reducing HbA1c and body weight than eating a non-specific, high-fiber diet.332 In fact, balanced high-carbohydrate diets that include ample fiber can be at least as effective as low-carbohydrate diets at improving glucose regulation and insulin sensitivity in people with type 2 diabetes.333 People with diabetes should be sure to get at least 25–38 grams of dietary fiber per day as recommended in the Dietary Guide for Americans.
Low-Glycemic Index Diet
Low-glycemic-load foods such as whole grains, beans, vegetables, fruit, fish, and nuts can help people with type 2 diabetes better manage their blood glucose levels.Low-Glycemic Index DietEating more low-glycemic-load (GL) foods and fewer high-GL foods may modestly improve glycemic control and may reduce risks of cardiovascular disease and other diabetes complications.334 However, the glycemic value of a food is only one factor determining its ability to improve metabolic health. Many low-GL foods are high in vitamins, minerals, fiber, poly- and mono-unsaturated fats, antioxidants, and phytonutrients that may all contribute to a stabilizing effect on blood glucose, as well as better overall health. This makes it challenging to isolate the effects of the GL of our food choices; nevertheless, taking glycemic index and load values of foods into consideration when developing individualized therapeutic diets for people with type 2 diabetes may be useful.
Mediterranean Diet
A Mediterranean-style eating pattern can help people with type 2 diabetes control blood glucose levels, improve insulin sensitivity, and avoid cardiovascular disease and other complications.Mediterranean DietA Mediterranean-style eating pattern has been found in multiple correlational studies, interventional trials, meta-analyses, and research reviews to have beneficial effects in prevention and treatment of type 2 diabetes and reduction of cardiovascular complications.335,336,337 With its emphasis on olive oil, whole grains, fruits, vegetables, fish, legumes, nuts, and seeds, an eating pattern based on the Mediterranean diet provides an array of nutrients and phytochemicals that appear to work together to protect against many diseases of aging and extend healthy lifespan.338,335
Individualized Therapeutic Diet
The American Diabetes Association takes the position that there is not a one-size-fits-all eating pattern for individuals with type 2 diabetes. An individualized approach, based on appropriate nutritional education and ongoing support, is key to effective diabetes management.Individualized Therapeutic DietSeveral different eating patterns have been shown to have benefits for people with type 2 diabetes, including the Mediterranean diet, the Dietary Approaches to Stop Hypertension (DASH) diet, plant-based (vegan and vegetarian) diets, a diet based on low-glycemic-index/load foods, and low-fat, low-carbohydrate eating patterns.339 Appropriate nutrition education along with ongoing support has a proven track record for improving health in people with type 2 diabetes.340 Therefore, the best strategy is to consult with a healthcare provider with expertise in nutrition and diabetes to develop an individualized approach that includes proven and attainable dietary goals in conjunction with other interventions, such as group support, exercise, and stress management, that complement any anti-diabetes medications you require.
Fish
Research has found that eating fish may improve cardiovascular health in people with type 2 diabetes. This is important because heart disease is common among people with diabetes and is a leading cause of death in this group.FishOily fish consumption has been associated with lower risk of type 2 diabetes in multiple studies, and fish is considered to be a key part of a healthy diet for stabilizing blood glucose levels and preventing diabetes complications, including heart disease.341,342 Higher fish intake has been associated with lower risk of heart attack and retinopathy in people with type 2 diabetes.343,344 In women with type 2 diabetes, fish consumption was associated with lower risk of cardiovascular disease, and adding fish to the diet was found to improve vascular function (a measure of cardiovascular health).345,346
Olive Oil
Using extra-virgin olive oil in place of other fats may improve blood glucose regulation and prevent cardiovascular disease in people with type 2 diabetes.Olive OilExtra-virgin olive oil is a source of monounsaturated fats, antioxidant polyphenols, and other nutrients and phytochemicals that may all contribute to its correlations with good health.347 Not only does olive oil help to prevent type 2 diabetes and other metabolic disorders, a meta-analysis of controlled trials found olive oil can lower fasting glucose levels and HbA1c in people with type 2 diabetes.348 Furthermore, a large body of evidence shows that using olive oil in place of other dietary fat sources can help to reduce risks of cardiovascular and other chronic diseases and may extend healthy lifespan.349,350,351
Sugar
Most doctors recommend that people with diabetes eat less sugary foods like sweet snacks and processed foods and replace these foods with high fiber whole foods.SugarCurrently, the American Diabetes Association (ADA) guidelines do not set specific limits for sucrose—white table sugar—in the diet, because substituting sucrose-containing foods for an equal (caloric) amount of other carbohydrates may have similar blood glucose effects. However, consumption of sucrose, which is found mostly in less healthy, processed food items, should be minimized to avoid displacing nutrient-dense food choices, such as vegetables, legumes, fruit, and whole grains.352 All people, including those with type 2 diabetes, should follow the American Heart Association guidelines that men eat no more than 150 calories, or approximately nine teaspoons, of added sugar per day, and that women eat no more than 100 calories, or approximately 6 teaspoons, of added sugar per day.353