Living Well With Type 2 Diabetes

People living with diabetes should strive to consume a nutritionally balanced diet. Diabetic diet plans for type 2 include eating 3 meals per day no more than 6 hours apart, staying hydrated, as well as the following with:3,4

• Foods to eat with type 2 diabetes: Consume whole grains such as brown rice, fruits, vegetables, legumes, nuts, seeds, lean proteins, and unsaturated fats.
• Foods you should not eat with type 2 diabetes: Avoid sugar-sweetened beverages, fast food, refined grains, and alcohol.
• Carb management: Count carbohydrates and monitor portion sizes.

Some specific diets that can serve as a particularly good diet for type 2 diabetes food list include:3

• Mediterranean Diet: Some studies have shown that a mediterranean diet consisting of higher amounts of fruits, vegetables, and whole grains and fewer dairy products helped improve blood sugar control and cardiovascular health.
• Vegetarian/Vegan Diets: These diets, especially vegan, can help improve blood sugar control and promote weight loss in people with type 2 diabetes.

If you have diabetes and are having trouble maintaining or gaining weight, focusing on nutrient-dense, high-calorie foods can help you meet your energy needs while keeping your blood sugar stable. Instead of low-fat or "light" options, opt for full-fat, protein-rich choices and calorie-boosting additions. Here are some ideas based on nutrition support guidelines:7

• Meal Pattern: Eat three small meals each day with two to three snacks or nutrient-packed drinks in between. Smaller, frequent meals can be managed when your appetite is low.7
• Protein Diet for Diabetes Type 2: Include lean meats, chicken, or fish in portions of about 3 to 4 ounces at each meal. Dairy products such as whole milk, full-fat Greek yogurt, or cheese provide protein and extra calories. Adding skim milk powder to a pint of milk can further increase its nutritional value.7
• High-Calorie Additions: Boost your calorie intake by incorporating healthy fats like butter, margarine, or oil. For instance, spread these generously on toast or crackers, mix them into mashed potatoes, or stir into pasta and rice dishes.7
• Carbohydrates and Fats: In addition to protein, include starchy foods such as bread, potatoes, pasta, and rice to add energy. Full-fat options are preferable if you're trying to gain weight, as they offer more calories.7
• Super Snacks: Quick, easy snack ideas include a bowl of cereal with whole milk, cheese on toast, or peanut butter on whole grain bread. These snacks can be a great alternative when you need a meal replacement or an extra boost between meals.7

Remember that these suggestions are general ideas to help you gain or maintain weight while managing diabetes. For personalized advice, consult your healthcare provider or a registered dietitian.

Talk to your healthcare provider before starting and check your blood sugar before, during, and after physical activity to monitor the impact. Keep fast-acting carbohydrates nearby should your blood sugar drop. Recommended exercises for type 2 diabetes include:

• Aerobic Exercise: Continuous activities like jogging, cycling, dancing, or swimming that increase your breathing and heart rate.
• Resistance Exercise: Strength-building exercises using weights, machines, resistance bands, or body weight.
• Interval Training: Short bursts of high-intensity exercise with recovery periods of low-intensity or rest.