4 Foods You Should Be Eating for Type 2 Diabetes

Fish

An outstanding source of lean protein is fresh fish. Choose options like catfish or tilapia; both are mild-flavored, white-fleshed fish that can be healthfully prepared by baking, grilling, or roasting. Pair fish with the high-quality carbs found in vegetables, lentils, or beans for another balanced meal combination.

Nonstarchy Vegetables

Chock-full of vitamins, minerals, and fiber, nonstarchy vegetables — such as broccoli, spinach, mushrooms, and peppers — are an ideal source of high-quality carbohydrates. Because these low-calorie, nutrient-dense veggies have a low-impact on blood sugar, they're an integral component of your diabetes food plan. For most people, including those looking to lose weight, this is one food group that's okay to eat as often as you like!

Wild Salmon

Omega-3 fatty acids help reduce your risk of heart disease, which is important for those with type 2 diabetes, whose risk of cardiovascular disease is already elevated — over time, high blood glucose levels can lead to increased deposits of fatty materials in blood vessels, which contributes to clogging of arteries. Wild salmon or sardines are not only rich in omega 3s but also are high in monounsaturated fatty acids, which are associated with improved blood sugar control and reduced cardiovascular risk factors.

Avocado

Avocado is high in monounsaturated fats, which are generally considered among the healthiest of fats. Researchers have found that a diet high in monounsaturated fats and low in low-quality carbs may improve insulin sensitivity. Monounsaturated fats also improve heart health — an especially important benefit for people with diabetes, who are at an increased risk for heart disease and stroke. Add a few thin slices of avocado to your sandwiches in place of mayonnaise, or mash a ripe avocado with cilantro, lime juice, and diced tomatoes for a delicious guacamole dip.

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