When you have type 2 diabetes, it’s important to manage your blood sugar. If it remains too high for too long, it can lead to serious health issues, including kidney disease, nerve damage, eye and vision troubles, and heart problems.
One of the best ways to help control blood sugar is eating a healthy diet that includes fruit, non-starchy vegetables, legumes, nuts, whole grains, low-fat dairy products, and lean proteins like chicken and fish. It’s also wise to limit highly processed foods, added sugars, and saturated fat.
Since they can be high in sugar and fat, some comfort foods and traditional favorites—such as pasta, peanut butter, and French fries—may seem off-limits for a person with type 2 diabetes. But with a few smart adjustments, you can enjoy them while still managing your blood sugar.
Pasta
One key to having pasta with type 2 diabetes is choosing whole-wheat varieties, since they raise your blood sugar much more slowly than pastas made with refined grains. Whole-wheat pasta is also a good source of the mineral magnesium, which may help to regulate blood sugar; people with type 2 diabetes are often magnesium deficient.
Remember to eat pasta in moderation. One serving size equals about 1/2 cup of cooked pasta. Serve it alongside veggies and a lean protein, such as broccoli and chicken, for a well-rounded meal.
Creamy peanut butter
Though nuts are relatively high in calories and fat, the fat they contain is mostly heart-healthy unsaturated fat. These help to stabilize blood sugar levels and improve insulin sensitivity. Insulin is a hormone that helps to control blood sugar. Insulin sensitivity is your body’s ability to respond to insulin.
Since peanut butter is calorie-dense, limit your intake to 1 1/2 to 2 tablespoons each day. Eat it with veggie sticks or spread it on a slice of whole-wheat toast.
French fries
Instead of eating fries made with white potatoes, try swapping in sweet potatoes. Rich in vitamin A and fiber, they help to support healthy digestion and slow absorption of sugar from food, helping to control blood sugar levels. Sweet potatoes also have a lower glycemic index than white potatoes, which means they are slower to increase blood sugar.
For an even healthier side dish, try baking sweet potato fries at home or roasting chunks with olive oil and a little salt. Or, bake a whole sweet potato and top it with black beans and salsa verde for a main course.
