Type 2 diabetes is characterized by a condition called insulin resistance, where the body can’t effectively use the hormone insulin to ferry glucose (blood sugar) to cells and muscles for energy. This causes glucose to accumulate in your blood at higher-than-normal levels, which can put your health in danger. 

Picking the right amounts of the right foods can help lower blood sugar levels and keep them steady, reducing diabetes symptoms and helping lower the risk for health complications, such as nerve damage, vision problems, heart disease, kidney damage, and stroke. 

Eating well can also help you lose and maintain a healthy weight. In fact, losing just 5 to 7 percent of your body weight may help you better control type 2 diabetes, or prevent prediabetes from progressing into the full-blown form of the disease. 

Rather than trying to overhaul your lifestyle with quick fixes, create lasting habits by focusing on small, simple, and maintainable changes, Palinski-Wade says. Otherwise, you may feel overwhelmed and revert to your old, unhealthy eating ways — and regain weight you’ve lost. “Being consistent with change, no matter how small, is key to long-term weight loss success,” she adds. Here are four to get you started:

Pack in more veggies. Add in one extra serving of non-starchy vegetables at dinner. Consider adding vegetables to a snack, too.

Fit in more fruit. Research shows that eating berries, apples, and pears is associated with weight loss. These are especially fiber-rich choices. Of course, all other fruits count, too — just be sure to factor them into your carbohydrate servings.

Stay active. You should aim to be active 150 minutes per week (that’s just 30 minutes five days per week). But initially, start out by walking 15 minutes a few times per week, and adding on time from there. 

Nibble on something in the morning. Eating breakfast is one habit of long-term weight-losers.  A plain yogurt with fruit, nuts and fruit, or scrambled eggs and whole-grain toast are all diabetes-friendly breakfasts.

The Best Foods to Eat Regularly if You Are Living with Type 2 Diabetes

Certain foods are considered staples in a type 2 diabetes diet. These are foods that are known to help control blood sugar and promote a healthy weight. They include:

• Fiber-rich fruits and non-starchy vegetables, such as apples and broccoli
• Lean sources of protein, such as boneless, skinless chicken, turkey, and fatty fish, like salmon
• Healthy fats, such as peanut butter, nuts, and avocado (in moderation)
• Whole grains, like quinoa and barley
• Nonfat or low-fat dairy, like milk and plain yogurt

The Top Foods to Limit or Avoid if You Have Type 2 Diabetes

Likewise, certain foods are known to throw blood sugar levels out of order and promote unhealthy weight gain. Foods that should be limited or avoided if you have type 2 diabetes include:

• Chips
• Cookies
• Cake
• White bread and pasta
• Canned soups, which are high in sodium
• Microwaveable meals, which are also high in sodium
• Candy
• Sources of saturated fat, like bacon or fatty cuts of meat

A Diabetes Diet Sample Menu to Follow

Day 1

Breakfast: Veggie omelet (1 whole egg plus 2 egg whites), topped with reduced-fat cheese, plus fruit

Snack: Plain, nonfat or low-fat Greek yogurt and berries

Lunch: Salad (dark lettuce or leafy greens) topped with chicken breast and chickpeas with olive oil and vinegar dressing

Snack: Celery and carrot sticks with nut butter

Dinner: Grilled salmon, steamed broccoli, and quinoa

Day 2

Breakfast: Fruit smoothie made with low-fat milk, yogurt, and chia seeds (optional)

Snack: Unsalted almonds with a piece of fruit

Lunch: Turkey chili with reduced-fat cheese

Snack: Sliced vegetables and hummus

Dinner: Tofu and veggie stir-fry over brown rice

Day 3

Breakfast: Old-fashioned or steel-cut oatmeal topped with fruit and nuts

Snack: Roasted chickpeas

Lunch: Turkey sandwich on whole wheat with sliced veggies

Snack: Fat-free or low-fat cottage cheese with a sliced peach

Dinner: Tray bake (all foods baked on the same tray) made with shrimp and roasted vegetables