by Caitlin H,
October 2, 2023
A healthy diet plays an important role in whether you develop type 2 diabetes, and a recently published study further confirms this.
A study conducted by researchers at Tufts University’s Friedman School of Nutrition Science and Policy shows that poor diet is directly responsible for the dramatic increase in type 2 diabetes worldwide. The study found that consumption of refined wheat and grains and overly processed meats, as well as a lack of whole grain consumption, were associated with increases between 1990 and 2018. In fact, researchers say poor quality carbohydrates are the most important factor in people’s development. The study included people with type 2 diabetes in 184 countries.
Additionally, studies have found that type 2 diabetes occurs more often in men than women, and in younger people than older people.
This study demonstrates the importance of improving food quality. If you have prediabetes or type 2 diabetes, changing your diet is crucial to improving your health. With that in mind, we’ve rounded up three categories of foods you should eat regularly and three categories of foods you should avoid if possible.
3 kinds of food that are often eaten
Dietary fiber plays a vital role in nutrition because it separates good carbs from bad carbs. Additionally, consuming fiber-rich foods—about 25-35 grams per day—slows the absorption of sugar into the blood.
Examples of fiber-rich foods include:
- dried beans
- pea
- Lentils
- whole grains
- seed
- nut
- fruit
- vegetable
People with type 2 diabetes or prediabetes are at increased risk for conditions such as heart disease, high blood pressure, and kidney disease. This means it’s important to eat foods rich in heart-healthy unsaturated fats.
Examples of heart-healthy fatty foods include:
- Fish (i.e. salmon, mackerel, herring, trout)
- avocado
- olive oil
- seed
- nut
High-quality lean protein helps your metabolism work more efficiently. In turn, this may help you achieve or maintain a healthy weight.
Examples of lean proteins include:
- Fatless white meat chicken
- low fat dairy products
- seafood
- Egg
- Tofu
- Tempeh
- chickpeas
- mold
- black beans
- Quinoa
- Cuscus
3 foods to avoid if possible
Sugar is found in many of the foods that many of us eat on a regular basis. While eating small amounts of sugar is unlikely to cause much harm, eating it regularly can be harmful to your health, especially if you have type 2 diabetes, as it increases your risk of heart disease, may lead to weight gain, and may even lead to Weight gain. Affects your skin and mental health.
Examples of foods that contain too much sugar:
- White bread
- Granola
- spaghetti sauce
- salad dressing
- baked goods
- candy
- canned and dried fruit
- condiment
- Sweeteners (i.e. honey and maple syrup)
- juice
- soda
Fat-rich dairy products are a no-no for people with prediabetes and type 2 diabetes. Many nutritionists say this extra fat can interfere with insulin, and the carbohydrate content may be higher than you expect.
Examples of full-fat dairy products include:
- whole milk
- butter
- cheese
- sour cream
Lean proteins that contain unsaturated fat are good for you, while foods that contain too much saturated fat do the opposite. That’s because they may raise cholesterol levels and contain heme iron, which scientists suspect increases the risk of type 2 diabetes.
Foods containing too much saturated fat include:
- red meat
- sausage and bacon
- Cured meat
- cheese
- cake
- cookie
- butter
Creating a meal plan that avoids the foods you shouldn’t eat and provides the foods you should eat can be challenging—but that’s okay. We’re here to assist you! Our Balanced Diabetes Diet plan includes diabetic-friendly foods designed by our chefs and nutritionists to help you balance your blood sugar naturally.
We control the calories and nutrients in our menu to ensure it’s heart-healthy, and deliver healthy, restaurant-quality meals right to your door. In fact, U.S. News & World Report recently named our diet plan the best for people with prediabetes and type 2 diabetes.
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Author: Caitlin H
Food community manager
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about connecting with others online and maintaining a healthy, active lifestyle. She believes moderation is key and that people will have the greatest weight loss success if they practice common-sense healthy eating and fitness.