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You know that maintaining a healthy diet is important for everyone, but when it comes to type 2 diabetes, it's crucial for managing symptoms and helping to prevent complications. "Proper nutrition, combined with regular physical activity and weight management, can significantly reduce the risk of developing type 2 diabetes, and can manage symptoms to the point where you don't need medication to control your blood sugar," says nutrition and wellness expert Samantha Cassetty, MS, RD, founder of Sam's Plate and co-author of Sugar Shock .
And thoughtfully creating a diabetes-friendly grocery list sets you up for success to create well-balanced meals with plenty of whole foods, like fruits, vegetables, lean proteins and whole grains that help to balance blood sugar levels.
"This is a helpful visual formula for determining the best portion sizes for people with type 2 diabetes, in order to balance servings of healthy food groups in a well-balanced meal," says Cassetty. "Half your plate should be non-starchy vegetables, a quarter should be lean protein, and the remaining quarter should be a whole food carbohydrate. For instance, try a breakfast omelet made with any non-starchy veggies like mushrooms or spinach, and served with a slice of whole grain toast topped with mashed avocado."
Preparing a well-thought-out grocery list will ensure that you have nutritious options on hand (so you don't automatically grab for a handful of chips or cookies). Stock up on nutrient-dense carbs like non-starchy veggies and fiber-rich fruits, and combine them with proteins and healthy fats to support stable blood sugar levels, advises Cassetty. Her fav ideas: Carrot sticks with hummus, apple slices with nut butter, fresh grapes and a small amount of nuts.
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