Over 23 million Americans have diabetes and 90 to 95 percent of those people have type 2 diabetes, according to the American Diabetes Association. People with type 2 diabetes do not usually need insulin injections and instead control blood sugar with diet, exercise and oral medication. The diet for type 2 diabetes is not a restrictive diet, according to MayoClinic.com, but a diet that includes a variety of healthy foods from each of the food groups.
Starches
Foods containing carbohydrate cause blood sugars to rise. People with type 2 diabetes do not need to avoid starchy foods, but they must control how much they eat. The National Institute of Diabetes and Digestive and Kidney Disorders, or NIDDK, suggests six to 11 servings a day, based on your calorie needs and blood sugar goals. For even better blood sugar control, it helps if you choose high-fiber starchy foods. Fiber in food slows the rate at which food is digested, thereby slowing the rate at which sugar is released into the bloodstream. A list of safe high-fiber starchy foods for people with type 2 diabetes includes whole-wheat bread, whole-grain cereal, brown rice, oatmeal, whole-wheat pasta, popcorn, peas, corn, winter squash and potatoes with the skin.
Fruits
Fruits make a healthy addition to the diet for type 2 diabetes, but intake needs to be limited to two to four servings a day because fruits also contain carbohydrates. Eating more whole fruits will help you have better blood sugar control because of their natural fiber content. A list of safe fruits for people with type 2 diabetes includes apples, oranges, grapes, melon, berries, pears, plums, apricots, nectarines, raisins and unsweetened canned fruit.
Milk and Yogurt
Most Americans do not get enough calcium in their diet, according to the National Institutes of Health's Office of Dietary Supplements. A daily intake of milk or yogurt can help you meet some of your calcium needs. Milk and yogurt also contain carbohydrates, so intake is limited to two servings a day, according to NIDDK. To limit the calories and fats in your diet, choose low-fat and nonfat milk and yogurt products, such as skim milk, 1 percent fat milk, nonfat and low-fat plain yogurt and nonfat, sugar-free fruit yogurt.
Meat and Meat Substitutes
Meat and meat substitutes provide your body with protein, iron and zinc. Intake is usually limited to 4 to 7 oz. a day. People with type 2 diabetes have higher rates of heart disease and should choose leaner cuts of meat to limit their intake of saturated fat. A list of safe lean meats for type 2 diabetics includes skinless turkey and chicken, fish, shellfish, ham, pork loin, beef tenderloin and lean ground meat. Safe low-fat meat substitutes include egg whites, egg substitutes, nonfat or low-fat cottage cheese, low-fat cheese and tofu.
Non-Starchy Vegetables
Eat as many non-starchy vegetables as you want, says the American Diabetes Association. Non-starchy vegetables are nutrient-rich and low in calories. Safe choices for type 2 diabetics include greens, carrots, cucumbers, tomatoes, peppers, radishes, broccoli, cauliflower, spinach, asparagus, mushrooms and zucchini.
Fats
Total fat intake should be kept to no more than three to four servings a day to limit calorie intake, according to NIDDK. The safest fat choices include the heart-healthy monounsaturated and polyunsaturated fats. Examples include olive oil, canola oil, margarine, vegetable oil, peanuts, peanut butter and walnuts.
