Superstar greens such as spinach, kale, Swiss chard and collard greens can be the hearty side to your dinner, or even the star of your plate, as the base of a salad or protein bowl.
Everyone's favorite pink-hued fish is a superstar for people with type 2 diabetes because it's rich in omega-3 fatty acids, says Samantha Cassetty, R.D.N., nutrition and wellness expert and the author of Sugar Shock.
No need to give up dessert when you have type 2 diabetes — just be sure to satisfy your sweet tooth with foods that get their yummy flavor naturally, like bright-red strawberries. Berries have a low glycemic load while being high in fiber and antioxidants.
Quinoa is super easy to cook — keep a batch of it in your fridge and top it with veggies, beans and lean proteins for a satisfying meal.
There’s a reason parents try so hard to get gets to eat this green veggie—broccoli is really good for you! It’s high in nutrients like vitamin C and potassium as well as fiber.
Almonds, walnuts, pistachios, hazelnuts, cashews … take your pick — they're all filled with healthy fats. Nuts can be incorporated into recipes (like this quinoa risotto with arugula-mint pesto) or eaten on their own.
“Lean proteins may help reduce and delay spikes in blood sugar,” says Johnson. Skinless chicken and turkey are more obvious choices, but you can also consider lean cuts of other meat like sirloin tips or pork loin.
You may have heard that your grandmother’s favorite snack is having a big comeback. The thick, creamy dairy product is packed with protein and calcium, which research says may have a positive effect on insulin levels in people with type 2 diabetes.
Zucchini noodles (a.k.a. zoodles) are popular for a reason. Not only do they pair well with nearly any pasta sauce, they’re also rich in antioxidants and fiber which makes them a great lower-carbohydrate alternative to traditional noodles.
Eggs fall into the lean protein category mentioned above, and they are incredibly versatile (scrambled, hard-boiled, cooked into shakshuka...).