Food beneficial to type 2 diabetic patients is called superfoods. They provide calories or fats, protein, or carbohydrates. Some of the superfoods that are to be kept in everyday meals are-

  • Chia seeds
  • White balsamic vinegar
  • Cinnamon
  • Lentils

Some of the unhealthy food people with type 2 diabetes should avoid are-

  • Sodas
  • Refined sugars 
  • Processed carbs 
  • Trans fats 
  • High-fat animal products 
  • High-fat dairy products 
  • High fructose corn syrup 
  • Artificial sweeteners 
  • Highly processed foods

Some of the worst food which people with diabetes should never have are- 

White rice, Blended coffees, Bananas and melons, Chinese food, Breakfast pastries, Fruit smoothies, Refined cereal, Fruit juice, Energy bars, Pasta, French fries, and Fatty meats. 

Maintaining a healthy diet can avoid many complications of diabetes. One plan will not suit everyone. Each person should have his meal plan after consulting a dietitian. The perfect diabetes diet plan will have three main meals a day with snacks. 

Some ideal Breakfast: 

  • 1 cup cooked oatmeal, 3/4th cup blueberries, some almonds and chia seeds. 
  • A mixture of spinach, mushrooms, bell pepper and avocado, ½ cup black beans, 3/4th cup blueberries. 
  • Two slices toasted sweet potato topped with cheese, spinach, and 1 teaspoon sprinkled flaxseed. 
  • 1/3rd cup of Grape-Nuts, ½ cup blueberries, 1 cup unsweetened almond milk. 
  • 1 cup low-fat yogurt sweetened with ½ mashed banana, 1 cup strawberries, 1 tablespoon chia seeds. 
  • Chocolate peanut oatmeal and 1 tbsp. of chia seeds. 

A few Lunch ideas:

  • Mexican bowl consisting of 2/3rd cup low-sodium canned pinto beans, 1 cup spinach, 1/4th cup tomatoes, 1/4th cup bell peppers, 1-ounce cheese, 1 tablespoon salsa as a sauce. 
  • Salad: 2 cups spinach, ½ cup chickpeas ½ small avocado, ½ cup strawberries, 1/4th  cup carrots, 2 tablespoon dressing.  

or

  • 2 cups spinach, 1/4th  cup tomatoes, 1-ounce cheddar cheese, 2 tablespoon yogurt dressing, 1/4th  cup grapes, 1 teaspoon pumpkin seeds, 2 ounces roasted chickpeas. 
  • Tacos: two corn tortillas, 1/3rd cup cooked black beans, 1-ounce low-fat cheese, 2 table-spoon avocado, 1 cup coleslaw, salsa as dressing. 
  • One small whole-wheat pita pocket, ½ cup cucumber, cup tomatoes, ½ cup lentils,1/2 cup leafy greens, 2 tablespoon salad dressing. 

Snack: 

  • One small peach diced into one-third cup 2% cottage cheese.  
  • 1 cup low-fat yogurt mixed with ½ small banana. 
  • A cup of celery with 1 tbsp. peanut butter. 
  • 1-ounce almonds, one small grapefruit. 

Dinner options are: 

  • 1 cup cooked lentil penne pasta, 1.5 cups veggie tomato sauce, 2-ounce ground lean turkey. 
  • Mediterranean couscous: 2/3rd cup whole wheat cooked couscous, ½ cup sautéed eggplant, four sundried tomatoes, five jumbo olives chopped, half a diced cucumber, 1 tbsp balsamic vinegar, fresh basil. 
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