A diet for type 2 diabetics consists of avoiding excess calories and fat that raise blood glucose levels. Diabetics usually check their levels with a glucose meter. If levels get too high, it can lead to complications such as nerve, kidney and heart damage. Dietitians and doctors can help diabetics prepare a diet plan based on lifestyle and goals. A diet plan for type 2 diabetics also works for people who do not have diabetes to maintain a healthy weight.
Carbohydrates
Complex carbohydrates work better for diabetics than starchy carbohydrates, such as potatoes and refined grains, to regulate blood glucose levels, HealthCentral notes. Choose whole grain breads breads, pasta and cereal that go through less processing than refined grains and contain more of their nutrients and fiber. Baked beans, red lentils, chickpeas, soybeans and kidney beans help maintain blood glucose levels.
Fruits and Vegetables
Fiber-rich fruits and vegetables help control blood glucose levels. They digest smoothly and provide a variety of vitamins and minerals. Enjoy greens, cabbage, tomatoes, peppers, carrots, spinach, broccoli and celery. Eat steamed or fresh vegetables. When cooking vegetables use little or no fat, sauces or dressings. Use low-fat or fat-free dressings. Eat plenty of apples, strawberries, bananas, oranges, peaches, dried fruit and canned fruit in water or natural juices, avoiding added sugar or syrup. Fruits and vegetables work for any meal or as snacks during the day.
Meat and Meat Substitutes
Choose lean beef, chicken or turkey and fish for protein, vitamins and minerals. Buy meats with little visible fat and skinless poultry. Because meat and poultry contain high amounts of saturated fats, enjoy meatless meals once in a while. Include peanut butter, tofu, cottage cheese and cheese in your meals. Fish can substitute for meat in a healthy diet for diabetics. Fish usually contains less saturated fat and cholesterol than meat and poultry. Fish rich in omega-3 fatty acids, including salmon, tuna, halibut, mackerel and herring, help lower triglycerides -- the blood fats that contribute to heart disease. Broil, grill or bake meat, poultry and fish.
Fats and Sweets
Eat healthy monounsaturated and polyunsaturated fats, which include almonds, avocados, pecans, walnuts olives and olive, canola and peanut oils. Use healthy fats in place of saturated fats whenever possible. For example, use olive or canola oils for cooking instead of butter. Choose low-fat or fat-free dairy products. Eliminate trans fats from your diet, the Mayo Clinic advises. Trans fats come from processed snacks, baked goods, shortening, stick margarines and fried foods in restaurants. Eat sweets as little as possible, based on your eating plan. Choose sugar-free popsicles, fat-free ice cream or frozen yogurt and diet sodas.
