Type 2 Diabetes Diets
What Can I Eat?

Type 2 Diabetes Diets require strict measuring when ‘counting carbs’ or counting calories.  The following however is a rough outline of the types of food you would be incorporating into a successful healthy eating plan - and remember regular physical exercise is an essential component.  


As an alternative to butter, try spreading bread with a thin layer of avocado, ricotta cheese, cottage cheese, hummus or low-fat mayonnaise.

Breakfasts

  • Fresh fruit salad with low fat yoghurt.
  • Poached eggs on wholegrain toast with grilled mushrooms & tomato
  • Creamed corn with cracked black pepper on Wholegrain toast
  • Untoasted muesli with skim milk, honey and extra sunflower seeds
  • Raw rolled oat porridge served with sultanas and honey
  • Baked beans on Multigrain toast
  • Protein pancakes (1/2 cup quick cooking rolled oats, 4 egg whites, 1/2 teaspoon vanilla extract
  • 1 tablespoon sugar substitute, 1/2 teaspoon cinnamon, ground)

Using extra herbs and spices is an excellent way to flavour food without using salt.

Lunches

  • Chicken lettuce wraps (think tacos!)
  • Quinoa and Black Bean Stuffed Peppers
  • Multigrain, 99% fat free tuna & salad sandwich
  • Smoked salmon, avocado, tomato & rocket on toasted rye
  • Wholemeal Curried egg sandwiches.
  • Roasted Pumpkin and Pistachio Salad with avocado, Spanish onion and spinach
  • Vegetable soup with extra lentils

Nuts such as walnuts, pecans, almonds and pistachios are excellent sources of healthy fats (including omega-3 fatty acids), antioxidants, vitamins and minerals. Research has also discovered that eating nuts along with foods with a high-glycemic index such as pasta could potentially slow the absorption of carbohydrates, further stabilizing blood glucose levels.

Dinners

  • Curried lentil lasagna
  • Vegetable Pad Thai
  • Gnocchi with Spinach and Walnuts
  • Stir fry lean beef, chicken or fish with vegetables (e.g. capsicum, onion, broccoli, Mushrooms, baby corn) served with basmati rice
  • Thai beef salad
  • Red lentil and tomato soup
  • Poached salmon with Steamed green beans and cauliflower in a corn flour cracked pepper and garlic cheese sauce

Lentils are quality complex carbohydrates and a great source of soluble fibre which helps to lower cholesterol levels. Lentils can be a cheap and healthy substitute or partial-substitute for meat. Try experimenting with legumes and lentils in your recipes and aim for a meat-free meal once a week.

Visit our Diabetic Diet Plans page for a wider explanation.

Snacks

  • Fresh fruit
  • Low fat yoghurt
  • Fresh nuts
  • Raw sliced vegetables
  • Spinach cheese and polenta mini muffins

Mini Muffins are a versatile snack that you can cram full of vegetables.  Experiment with various fillings & flavours - perfect for a quick snack! 

Desserts

  • Poached pears
  • Sultana & oat cookies
  • Grilled figs with ricotta cheese
  • Variations on traditional biscuit and cake recipes

Type 2 diabetes diets are easily put together with many variations on traditional recipes available. While the effort of baking such treats may not be suitable or practical every day, it is nice to know they are there!

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