Out of all the different types of diabetes, type 2 is the most common. Living with type 2 diabetes means your body has trouble using food-derived energy. This leaves you with high levels of blood sugar over time, which can severely impact the body. However, you can manage this with the right diet, with loads of delicious food options available for you to enjoy. So if you want to keep your sugar levels in check, here’s a guide on choosing the right food for type 2 diabetes.

Don't let type 2 diabetes call the shots on your health. Taking charge starts with a healthy diet that balances your blood sugar levels and fights weight gain. Nutrient-rich foods that pack protein, fiber, and vitamins should be on your plate, while restricting fatty and high glycemic index foods. Consuming foods in the right portions is often considered the key to managing type 2 diabetes, and sticking to a consistent meal schedule helps your body use insulin better.

This article provides meal plan tips that can help you create the best diet for type 2 diabetes. We will help you understand more about what you should be eating and how it affects your sugar levels. To know what the best food recommendations for type 2 diabetes are, read on!

How a Healthy Diet Can Help Manage Type 2 Diabetes

Investing in fulfilling nutrition can transform your lifestyle and have long-lasting impacts on your health. For those who have this condition, a healthy diet can benefit in the following ways:

  • Helps keep blood sugar levels in a safe range
  • Helps prevents complications of diabetes like retinopathy, neuropathy, and nephropathy
  • Helps manage obesity, hypertension, and dyslipidemia by controlling sugar levels
  • Helps prevent infections, especially urogenital infections.

Eating nutritious food for type 2 diabetes is thus vital for managing this condition. Read on to find a meal plan that's well-balanced and full of healthy food options to help keep your sugar levels in check.

Nutrients Required for a Type 2 Diabetes Diet

Now that we’ve established that incorporating specific foods into your diet can have significant benefits for managing type 2 diabetes, let’s understand what exactly these foods are. Foods that help manage blood sugar levels include low glycemic index and high fibre foods and are considered as ideal food for type 2 diabetes.

The following nutrients make up a well-rounded type 2 diabetic diet:

Nutrients Recommendations
Calories Balanced calorie intake of daily recommended grains, protein, fruits and veggies is necessary for adequate nutrition and weight control
Carbohydrates Consume low glycemic index foods (whole grains, fruits, legumes) that release glucose slowly, helping to regulate blood sugar levels
Fibre Incorporate foods loaded with soluble fibres (apples, bananas, quinoa, oats, black beans, etc.) that help control levels of blood sugar and cholesterol
Proteins 1.0–1.5 g of protein per kg of required body weight is recommended to be consumed daily
Fats Opt for omega-3 fatty acid foods, limit other fatty foods as much as possible

Type 2 Diabetes-Friendly Foods to Eat

Below are a few types of food for type 2 diabetes that you can easily incorporate into your daily eating routine. We’ve also added a few tasty dishes you can easily cook up yourself!9

  • Millets and complex carbohydrates: Millets, oats, quinoa, bajra, etc ensure adequate glycemic control and are great as food for type 2 diabetes. Try cooking a delicious millet porridge or an oats pumpkin pancake.
  • Pulses and beans: The best diet for type 2 diabetes also includes kidney beans, soy, lentils, peas, peanuts, etc. due to their low glycemic index. Cook up a nutritious rajma chawal for lunch.
  • Non-vegetarian/dairy foods : Eggs, meat and fish (salmon, rohu) are loaded with protein, good fats and vitamins, making them a good food for type two diabetes. You can opt for this tasty paneer egg curry for dinner.
  • Fruits and vegetables: Low glycemic index fruits like apples and oranges and vegetables like bitter gourd, spinach, etc. are essential for a type 2 diabetic diet. Why not turn them into a delicious drink like this banana spinach almond smoothie?

Foods to Limit with Type 2 Diabetes

The following foods should be restricted or avoided since they have a high glycemic index and can easily elevate glucose levels:

Sugary food: This includes sweets, cookies, candy, ice cream as well as sugary drinks like soda and sports drinks. You can also opt for sugar substitutes like brown sugar or molasses.

Alcohol: Alcohol, when consumed in excess, is known to drastically increase sugar levels.

Refined carbohydrates: This includes white bread, naan, pizza dough, maida and breakfast cereals made with refined carbs that can cause sugar spikes.

High fat foods: Avoid greasy foods like deep fried snacks such as french fries.

It may not be easy, but restricting yourself from such foods is a major part of a good diet plan for type 2 diabetes.

A Balanced Meal Plan Sample for People With Type 2 Diabetes

A nutritious and balanced diet is the best diet for type 2 diabetes and should include the required nutrients in the right proportions.

We’ve provided a few healthy and tasty recipes for a type 2 diabetes diet plan below that are easy to follow. However, bear in mind that these are included in a sample meal plan, and a consultation with a healthcare professional for personalised requirements is advised.

Meal Recipe Nutrients
Breakfast Vegetable cheela Energy: 60.7 kcal
Carbohydrate: 5.6g
Protein: 1.1g
Total fat: 2.8g
Total fibre: 1.3g
  Sprouts beetroot pancake Energy: 73.3 kcal
Carbohydrate: 6.3g
Protein: 1.3g
Total fat: 3.7g
Total fibre: 1.9g
Lunch Lasooni palak dal Energy: 110 kcal
Carbohydrate: 14.8g
Protein: 2.8g
Total fat: 2.5g
Total fibre: 3g
  Rajma stuffed paratha with curd recipe Energy: 306 kcal
Carbohydrate: 36g
Protein: 4.5g
Total fat: 12.9g
Total fibre: 6.8g
Snack Sprouts moong salad Energy: 77.5 kcal
Carbohydrate: 12.6g
Protein: 2.5g
Total fat:0.1g
Total fibre: 4.5g
  Nutty oats bar Energy: 181 kcal
Carbohydrate: 25g
Protein: 3g
Total fat: 6g
Total fibre: 3.5g
Dinner Multigrain khichdi Energy: 82.5 kcal
Carbohydrate: 11.7g
Protein: 0.7g
Total fat: 2.2g
Total fibre: 2.9g
  Tofu fajita Energy: 79 kcal
Carbohydrate: 3.7g
Protein: 3.3g
Total fat: 3.3g
Total fibre: 1.9g

Providing your body with the right nutrients can be a challenge, but luckily AskNestlé is here to help. We offer meal plans that are both delicious and packed with all the necessary nutrients to keep you and your family healthy.


Managing type 2 diabetes isn't easy, but with a fresh approach to meal planning, it's absolutely possible to stay healthy. We've gone through useful tips for creating a meal plan that fits your lifestyle. Adopting a nutritious diet and a healthy selection of food for type two diabetes is the ideal way to keep your sugar levels under control.

Restrict your intake of foods that have high levels of added sugar, cholesterol, trans- and saturated fats, and exercise portion control. With the right approach, you'll be able to take charge of your health, one meal at a time. For more details, speak to your healthcare provider about a type 2 diabetes diet that you can follow, considering your dietary needs.