Here at Diabetes Meal Plans our diet philosophy focuses on a natural whole foods, lower carb approach. This is a scientifically proven diet and nutrition strategy that can help you gain control over blood sugar and A1c.
Gaining good blood sugar control can reduce your risk of heart disease, reduce high blood pressure, increase weight loss and prevent weight gain, reduce inflammation, decrease insulin resistance and improve insulin sensitivity, lower cholesterol levels, and just improve your health overall.
Thankfully, one of the best tools you have at your disposal to improve your blood sugar levels is your diet and nutrition. Grab a free copy of our food list for you reference.
If you can base your eating plan on our recommended diabetes food list you will be noticing some big shifts occurring with your health – like many of our subscribers and members have.
My HbA1c is 6.7, down from 8.9 and I have also lost 19.8 lbs (9 kilos). My GP is very pleased with me. I am extremely happy with these results as I’ve tried and failed so many times to achieve these types of results. The program has taught me so much and the food and your approach to it has made all the difference. This, to me is not just a diet, it’s going to be a way of life for me in the future.
~Lyn
PROTEIN
Protein is an essential nutrient that your body uses as the basic building blocks for all of your tissues – your skin, hair, bones, and internal organs. It’s also the source for enzymes, which are needed for the thousands of metabolic processes that take place in the body throughout the day.
Protein is also necessary for the formation of hormones and hormonal regulation. Additionally, antibodies are proteins – so when you develop immunity against disease, protein is the basis for fighter cells. Protein is also needed for transportation and storage of various molecules within and between cells.
Include the following protein sources on your diabetes food list:
Lean Meats
Beef, veal, flank steak, ground beef mince, sirloin steak, chuck steak, lamb, etc.
Pork
Lean cuts of pork; pork chops or loin.
Poultry
Chicken, turkey, duck, quail, goose.
Fish
Tuna, salmon, cod, trout, bass, flatfish, whitehead, mackerel, herring, eel, haddock, red snapper, trout, drum, walleye, sardines and so forth.
Seafood
Crab, lobster, prawns, shrimp, oysters, mussels, clams, scallops, abalone, crayfish.
Game Meats
Venison, wild boar, kangaroo, deer, pheasant, moose, wild turkey, alligator, emu, ostrich, elk, bison, turtle. Many people don’t eat these types of meats but you can eat them if you like them. We don’t include these in our meal plans.
Organ Meats
Beef, pork, lamb, chicken livers. Beef, pork, lamb, chicken tongues, hearts, brains. Beef, pork, lamb, chicken marrow, kidneys. Many people don’t eat these types of meats either but you can eat them if you like them, and they are very good sources of vitamins and minerals. Again, because many people don’t like these we don’t include them in our meal plans.
Eggs
Chicken, duck, goose, quail.
Dairy Products
Cottage cheese, cheddar, feta, ricotta, cream cheese, cream, a little yogurt and milk. You can choose full fat or low fat varieties.
Vegetarian Protein Sources
Eggs, cheese (cheddar, ricotta, feta, cottage etc), nuts and nut butters (peanut butter, almonds, walnuts, hazelnuts etc), seeds (pumpkin, sesame, sunflower, chia etc), whey protein, bee pollen, tempeh, tofu, natto, textured vegetable protein (TVP), edamame (young soybeans – 1/2 cup), sprouted beans and legumes.
NOTE: Beans and legumes also contain substantial amounts of carbohydrates, so should be consumed in small amounts, see below.
CARBOHYDRATES
Carbohydrates (carbs) cover a wide range of food groups and this is where many people with type 2 diabetes get into trouble.
You see, carbohydrates are the nutrient that has the greatest impact on blood sugar and A1c levels. While the type of carbs you eat is important, the amount is what you want to pay attention to the most.
While some carbs are great to eat, others are best avoided.
Vegetables
Many people don’t realize that vegetables are a carbohydrate food. And many vegetables, particularly non-starchy vegetables are ALWAYS at the top of the diabetes food list. You should be eating at least 5-10 serves a day.
One serve of veggies is equal to half a cup of something like broccoli or cauliflower, and 1 cup of leafy veggies like kale or lettuce. So 2.5 cups of veggies is your daily minimum. With diabetes, non starchy veggies need to be your predominant choice of carbohydrate.
The great thing about that is they provide great nutritional value as they contain loads of dietary fiber, vitamins, minerals, and other compounds like polyphenols, that are beneficial to improving health.
Vegetables to choose from in abundance (low in carbohydrates, high in fiber)
Alfalfa, artichoke, arugula (rocket) asparagus, avocado, bean sprouts, beet greens, bell pepper (capsicum), bok choy, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chicory, chives, choy sum, collard greens, cucumber, dandelion greens, daikon, eggplant (aubergine), endive, fennel, green beans, green onions, mushrooms, mustard greens, kale, kohlrabi, leeks, lettuce, okra, pak choi, radish, radicchio, rhubarb, scallions (spring onions), seaweeds, silverbeet, shallot, spinach, sugar snap peas (snow peas), Swiss chard, tomatoes, turnip greens, watercress, yellow summer squash, zucchini (courgette).
In terms of nutrient value, green leafy veggies get the gold star, so try to include some green leafy veggies in your daily routine, for instance, a side salad at every meal.
Vegetables to eat in moderation (moderate in carbohydrates)
Pumpkin, onions, winter squash, beets, turnip, celeriac, green peas, rutabaga/swede.
Vegetables to avoid
Potatoes, sweet potatoes, yams, plantain, corn, turnips, and kumara.
![T2 Diabetic Diet Food List [Printable]](https://diabetesmealplans.info/wp-content/uploads/2022/02/Printable-Type-2-Diabetes-Food-List.jpg)
Beans & Legumes
People who eat a vegetarian diabetes diet can get stuck at beans and legumes, thinking they are a protein food.
While they do contain protein, they contain a significant amount of carbohydrates, more than their protein content. So you can easily tip the scale on your daily carb intake.
For instance, 1/2 cup of black beans contains 58 grams of carbs and 19.5 grams of protein. Of course beans and legumes do provide a fairly high level of dietary fiber – that same 1/2 cup of black beans contains 14.5 grams. But, if you subtract the fiber from the total carbs (58 minus 14.5), you still come out with 43 grams of net carbs – that’s a lot!
If you’re going to include them, black beans, broadbeans, great northern beans, lentils, mung beans, navy beans, pinto beans etc, are best eaten in small amounts of around 1/4 cup per sitting, which is about a 30-40 g serve of beans and a 20 g serve of lentils.
Edamame (young soy beans) have the lowest amount of carbs, so can be consumed up to 1/2 cup per sitting.
However, be aware that some people can’t tolerate any beans and legumes, so are better off without them for better blood sugar control.
Beans and legumes are also great for sprouting and can be eaten in much larger portions as it reduces the carbohydrate content dramatically.
For instance:
- 1/4 cup cooked mung beans = 9.6 g total carbs, 6.1 g net carbs
- 1/4 cup sprouted mung beans = 1.5 g total carbs, 1 g net carbs
Fresh & Dried Herbs
Flavor your meals with everything nature has to offer:
Parsley, thyme, lavender, mint, basil, rosemary, chives, tarragon, oregano, sage, dill, bay leaves, coriander/cilantro, and so forth.
Spices and natural flavor enhancers
Ginger, garlic, cumin, turmeric, cinnamon, nutmeg, paprika, vanilla, cloves, chilies, stevia, garam masala, cajun, five spice, and so forth. Always check the labels when buying spice blends as some of them contain sugar and additives.
Pasta, rice, and noodles
Konjac noodles or rice, kelp noodles, or use things like sliced or shredded zucchini to make noodles.
Make cauliflower rice instead of rice. These are all low carb/no carb pasta/ noodle options. We’ve got lots of options in our weekly meal plans!
Flours
Choose low carb flours like almond flour or almond meal, coconut flour, sesame flour, ground flax or small amounts of chickpea flour.
Use gluten free flour, arrowroot or corn flour – in very small amounts (they are higher in carbs) when you need to thicken sauces, as this can be difficult to do with low carb flours.
Fruits
Berries such as fresh raspberries, strawberries, blueberries, and cranberries are your best choices, eaten 1/4 to 1/2 cup per serve. Followed by stones fruits such as peaches, apricots and plums (1 small fruit per serve), grapefruit and cherries. We mainly stick to using berries in our meal plans. Lemons and limes are fine, too.
Sugar Substitutes
Our delicious desserts use natural sweeteners such as berries, stevia, vanilla, cocoa, carob, cinnamon, and coconut to naturally sweeten things.
Sauces and condiments
The lowest in carbs are mayonnaise, aioli, soy sauce, pesto, guacamole, tomato paste, canned tomatoes, salsa, thousand island dressing, ranch dip, mustard, hollandaise sauce, bearnaise sauce, vinegars, vinaigrette, salad dressing, hot sauce.
FATS
Despite commonly held assumptions that fat is “bad,” it really isn’t!
In fact, you need fat for many important functions in the body, including supporting optimal brain function.
If you’re curious to learn more about the different types of fats (saturated fat, trans fat, poly, mono, etc), read our Ultimate Guide to Fats & Diabetes.
Monounsaturated fats and in particular extra virgin olive oil has some amazing anti-inflammatory and beneficial health properties and has been shown to help lower cholesterol and have beneficial effects on blood glucose and A1c levels.
Foods to increase monounsaturated fat intake include:
- Oils such as – virgin olive, hazelnut, avocado, sesame, macadamia, and almond oils.
- Avocado
- Green, black, or kalamata olives
- Nuts & seeds – macadamia nuts, hazelnuts, pecans, pumpkin seeds, sunflower seeds or butter, almonds or almond butter.
- Cocoa butter
- Tahini – sesame paste
- Fish – herring fish, cod liver oil, sardines, and cod fish
You also want to increase your intake of omega-3 fatty acids.
- Canned or fresh salmon
- Canned sardines or herring
- Canned or fresh tuna
- Mackerel
- Chia seeds
- Flaxseeds
Other fats to enjoy in your plan:
- Full fat or low fat dairy products
- Coconut oil
- Butter
Check out our meal plans – they take all these wonderful foods and put them into weekly meal plans you will thoroughly enjoy!
Work on getting these things OFF your diabetes food list – or at least minimize your intake
Cutting out (or cutting down) the high carb foods like potatoes, bread, rice, pasta, noodles, crackers and cereals, will help you lower blood sugar and A1c.
But let’s also cover some foods that many people “think” are “healthy” but they’re not, along with a few other foods people often ask us about.
- Sweet potato – no better than potato. It is a high carb food.
- Fruit juice – just like a sugar injection even though it is “natural” sugar.
- White bread, brown bread – it’s all the same. They have a very similar carb content.
- White rice and brown rice – both have high carb counts.
- French fries – these are a potato, so sorry, they are best left off your list.
- Artificial sweeteners – beware of “sugar free” items, in many cases, they are not what they appear to be.
- Canned fruit – choose the fruits outlined above but beware of “added sugars” to canned items, as this can quickly raise the carb content and lead to blood sugar spikes, too.
- Apples – they may keep the doctor away for the general population, but with diabetes they are a high carb fruit.
- Ice cream – you might as well eat a few tablespoons of pure white sugar, because that’s what you’re doing when you eat ice cream!
Navigating the grocery store
Without a doubt, navigating the grocery store can be tough because you’re “used to” shopping for certain items. And you’re “used to” eating a certain way.
The good news is, no matter how young or old, you can change your eating habits.
And really, navigating the grocery store is not as tough as you think.
Stick to the YES foods we outlined above. And here’s a tip: when shopping, stick to the fresh food section.
Next time you enter the store, notice all the fresh food is often set up on the outside edges of the store. And all the aisles filled with packaged food are all lined up in the middle – to catch you in the maze!
So, stick to the outer edges of the store where all the fresh food is. Then, get to know where other essential items are – like olive oil, spices etc, and ignore everything else.
Make a shopping list before you leave home. And if you don’t need it, don’t buy it. Impulse buys can be a killer. And when a food is in your pantry, you might be tempted to eat it.
Most importantly, don’t get caught in the “specials” trap. If it’s not good for you, don’t buy it, regardless of whether it’s on “special.”
Conclusion
Your food choices are very important.
And as you can see from the above diabetes food list, there are plenty of foods to choose from.
Sure, they are not packaged and processed foods. But that’s good news because eating fresh, natural whole foods – real food – is only going to improve your health, and happiness.
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I have both pre-diabetes and genetic high LDL cholesterol. It’s very challenging to find what to eat (proabably 80% of my meals are just chicken breast with mixed greens or fish with mixed greens). Do you have a food list or recepies that can work with both conditions?
Thank you!
Hi George, tackling both is certainly possible. We have some good info to help get you started here. You might also consider joining us as a member for additional support.
Interesting about bread being off limits. I’m noticing so far my levels go lower after having a couple slices of whole grain bread with walnuts and I am not burning hungry immediately after eating.
Actually I notice my levels go up the longer I go between meals, as if my body is doing this to counteract hunger. As far as cutting out all the foods in the no list, I can’t do. I’m either going to be very hungry 2 hours later eating no carbs, or just feel very deprived and meh about eating in general. Im not a big fan of vegetables unless i serve them in some kind of sauce or stir fry. I like to have at least one or 2 “no” list foods per day to savor and enjoy as an incentive. I am however increasing my exercise and that seems to be making a huge difference.
Hi Mary! If you are hungry in between meals we definitely encourage snacks as needed. Here are some ideas. You are absolutely correct that going too long between meals can cause a rise in sugar levels (it’s a protective mechanism to prevent your blood sugar from dropping too low.) As a dietitian I would encourage all people to work on incorporating more vegetables into their diets – using a sauce or mixing into stir fry, soups, or other dishes is fine. The more you expose your taste buds to vegetables the more you will take a liking to them. Vegetables have so many health benefits aside from just helping with blood sugar levels. There are exceptions to every situation, but research shows that carbs are the nutrient that most impact blood sugar levels so it makes sense to limit the amount of carbs one consumes per day if someone is looking to lower their blood sugar levels. (We recommend about 50-80g per day for optimal control!)
I take warfarin to control my blood clotting. Green vegetables contain Vitamin K which works against the blood thinning property of warfarin. How can I maintain a low carb diet and limit green vegetables?
Maintaining a low-carb diet while on warfarin can be tricky but manageable. Focus on lower vitamin K veggies like cucumbers, green beans, and avocados. Include low-carb, non-green options like cauliflower, mushrooms, and peppers. Consistency with vitamin K intake is key, so monitor your levels regularly.
Can I eat a persimmon? Can’t find it on any list.
Like most fruits, you want to consume these in moderation and for most people that means not more than once per day. The carb count of persimmons varies as there are a few different varieties, but persimmons do contain some fiber which can help mitigate blood sugar spikes as well. Monitor your levels after consuming to see how they affect your individual levels.
Your carb count on black beans is way off the mark. My label says 22 carbs per half serving, and that’s not even subtracting the fiber. ?????
I think the difference could be between canned and dried black beans. Ultimately, beans are a higher carb food, and need to be limited for best blood sugar control. We discuss beans in detail over here.
I thought apples are good for you , are you saying I cant eat apples at all or how about those fruit health drinks like C – Boost from Bolthouse Farms ?
Apples are a higher carb fruit Robert so generally we encourage people NOT to eat them, or to eat only a small portion, maximum half an apple per serve. Those fruit health drinks like C – Boost from Bolthouse Farms are a NO NO. They are extremely high in carbohydrate like 45-55 grams per serve.
My A1C has been recently 7,8 which makes me alarmed. I have pretty good counts in the afternoon, evening and by 6AM averaging in 125. My problem is morning and until noon, when it reaches many time even above 180! I also exercise in PM on the treadmill.
Question: is it because I have more meals (food) and exercise in PM and evening than in the morning? Though I have usually egg and chicken and one half of grapefruit for breakfast?
What would you recommend to get lower my morning (AM) highs?
Thank you, Ondrej
Hey Ondrej, take a look at this info here, which I’m sure you’ll find very helpful.
So I was told by my GP that most diabetics also have to take statins to lower cholesterol. I refuse to take statins because my research has shown they cause serious long-term damage and side feects. A lot of the foods I would use to lower my cholesterol such as oatmeal is not recommended by your site. What do you suggest then to keep blood sugar AND cholesterol in check? Thanks for your assistance.
Hello Helena,
Check out our article on cholesterol and diabetes to help clear up some of the confusion on what constitutes a ‘heart-healthy’ diet. In short, you really just want to focus on whole, unprocessed foods that are high in fiber naturally lower in carbs.
I fought my doctor for years as he wanted me to start on statins for cholesterol. I too have read many articles and studies showing that statins are NOT good for you. I was pre-diabetic and already eating a diabetic/paleo/mediterranean diet. Finally I caved in and agreed to try statins for 90 days. After 90 days my labs came in. Good news was my cholesterol was lower but the doctor just casually said ” I’m sorry but now you have diabetes”. Man I was so angry. He wanted start me on Metformin. I read and studied before agreeing to put more drugs in my body and finally went to the manufacturers web site for the statin and it plainly stated ” this medication can elevate blood sugar and cause diabetes in some individuals”. I told my doctor he knew that may happen so why did he start me on that poison. His reply was the old, over used, worn out ” we feel the benefits outweigh the risks”. i avoid statins like the plague.
I go to different sites and it’s confusing. Some say to avoid apples and others say it’s okay to eat an apple. Same for other foods too. It’s frustrating. I was diagnosed a month ago with type 2. I don’t know which is correct far as food intake. So many opinions from different “experts.”
We understand it can be confusing out there in the wild web west! We’ve been helping people for years Rhonda and are a trusted source of health professionals who provide the most up-to-date evidence for diet to TREAT T2diabetes. As you say, many sites are just opinion, or they are based on out-of-date evidence, and may not be written or researcher by experts. Even diabetes organizations can often be like this.
Our advice would be to pick a trusted source that provides good information you can understand and follow the advice. This food list will help you get results. Read all our testimonials here. This info here about TREATMENT vs prevention will also help.
Not sure why it says it says “plenty of foods to choose from” but knocks literally food worth eating off the list. Over half of the low-carb options are things I can’t (and in in some cases won’t) eat. I’m starting to think death is a far better option. I’m current eating less than 1200 calories a day and I’m around 130 or less for carbs though I didn’t know you are supposed to subtract the dietary fiber from that number so it could be much lower. I get plenty of excersize as well, but I’m still not losing weight. Cutting more carbs means cutting more calories and possibly just not eating at all. This stuff is super confusing.
Hi Jessica,
I’m sorry you are feeling overwhelmed and confused. Have you tried different ways to prepare some of these low carb foods? For example, roasting rather than boiling vegetables can be really delicious. Most people need more than 1200 calories per day so you may not be eating enough food to help support weight loss. (yes, that is possible!) Cutting carbohydrates can still allow you to eat more calories from protein and fat so you have more options. If you need more clarification, I would suggest checking out our low carb diet guidelines
Thanks for the advise but I’ve never met anyone that boils vegetables and I can’t eat most protein foods and fats. Cutting more carbs for me is virtually impossible since my diet is so limited (food sensitivities/allergies). I can’t eat more without adding more carbs so I guess I’m screwed either way.
I’ve had to adapt the attitude “Eat to live, not live to eat”. The menu items on Diabetes Meal Plans are not all keepers but there are many that are tasty and easy to fix.
Also I have a new doctor now and he’s kind of the old fashioned country kind of doc. One of the best pieces of advice he’s given me is “everything in moderation including moderation”.
Any meal suggestions for type 2 diabetes and high blood pressure or websites, cookbooks, etc?
Right here, Lisa!! Consider joining us as a member, where you’ll receive weekly meal plans and have access to tons of additional recipes plus several other resources for getting your blood sugar (and blood pressure) under control.
Dear Diabetes Meal Plans,
Your site has helped me so much! I would just like to mention one thing about regular cows milk. Not all people can or will choose to trade out cows milk for an alternative, but UNSWEETENED almond milk has 0 g of sugar per serving compared to 12 g.
Thank you for the great advice and help.
I am wondering why I have gained weight. I cut out all the 5 items you said we should. I lost at least 20 pounds but have gained 10 back. Do not know what I am doing wrong.
Melita, it could be several things – calories for one. While cutting carbs helps blood sugar and fat-based foods are a good choice, they can also be higher in calories, so sometimes need to be monitored. Of course, exercise influences weight. And also, could be stress, sleep or even meds, if that’s something that affects you.
Hi,
I have half cup of rolled oats with half a banana and half a kiwi fruit followed by one slice of wholemeal toast for breakfast and other meals I’ve been cutting down on potatoes and having pumpkin instead along with green vegetables and after dinner at night I have a smoothy made with spinach, small apple , half a kiwi fruit and water but I think I might have to make some changes . I’am type 2 and on metformin and my doctor says I’am nearly down to a normal persons three monthly blood test .
I agree that your diet may benefit from a few small tweaks, take another look at the list from this article and try to use that to guide your food choices.
Try some of these breakfast ideas instead; you are currently eating a very high carb breakfast. Elimiate the oatmeal and toast, and when you do pick fruit try to pick fruit from this list only.
Continue with the green veggies, and work on further eliminating the potatoes. Pumpkin is still a high carb food so I think you are better off substituting another vegetable. Protein and health fats are also vital for a balanced diabetic diet!
Hi! Emily, I was diagnosed pre diabetic 4 months back my A1C starting was 6.9. My Doctor told me that she was going to put me on medication but I told her to give me 3 months to work on lowering my A1C which I did. I brought it down to 6.4 which she said is controlled pre diabetes. Throughout the day my levels are great, mind you I am 58 yrs old and I’m not producing that much estrogen so my issues are before breakfast my readings are between 101-122 what can I do to stay between 70-100 ?
Good for you Myra – great results there! You might find this info on morning levels helpful.
Hi, I am 57 years old and just found out my blood sugar A1C is at 253. I was given Metformin 2,000 mg a day. Is there a list of food that I should start eating?
I think you may have your A1c and blood sugar a bit confused. A1c is measured as a %, and ideally you’re goal is to maintain A1c under 6%– so more likely your 253 mg/dL number refers to blood sugar. Blood sugar is a quick finger prick test, ideally you want your morning sugar level to be under 100 mg/dL and after meals under 140 mg/dL. All the foods in this article are acceptable to eat and will help improve your control.
Take a look at this sample meal plan to get started; you may find it helpful to look into our meal plan subscriptions if you’re looking for more help getting started!
What is the chosen cheese to go with ACV?
Cheddar cheese Lydia.
Hi,
I am pre diabetic, on januvia for the past 10 years, my AIC has continued to climb – 6.3 last test. I eat healthily, eggs, fish, salads, I cook with either coconut oil or olive oil, if I eat a slice of bread it is sourdough bread occasionally! No rice or pasta (occasionally I will take one bite of my husbands pasta) no sweets or desserts unless sugar free, IE, zero carb chocolate or ChocoRite. Sugar free popscicles. For snacking I will eat almonds, sometimes popcorn! I don’t even taste the cookies and the cakes my friends are always having when we are together!! I’m getting very frustrated. I am not over weight and in fact very fit! I am going to be 70 years old next month but my energy level isn’t much different then it was in my 30’s,40’s 50’ 60’s! – I take care of and am constantly running after my 6 grandkids ages 5 and under! My doctors answer is always cut out the bread and pasta at which I say “I hardly eat them”!! I do eat a snake very late at night either if I haven’t fallen asleep or if I wake up but it’s always almonds or my special diabetic chocolate bar! My blood glucose has been 160 in the morning but after I eat, I take it about an hour later, it is 130! I am so frustrated and don’t know what to do as I don’t want to go on more medication!
It sounds like you’re doing a lot of the right things, June. Diabetes is a puzzle, it’s about tweaking small things to figure out what helps you the most. For starters, here are a few ideas to help with the morning sugar. A lot of our members have success with the apple cider vinegar and cheese before bed.
Being that your struggling to maintain consistent control I would recommend stopping all those “here and there bites” you mention. Although a bite or a small piece of toast may seem harmless, often times we don’t realize how quickly the carbs can add up. Make sure you’re eating plenty of non-starchy vegetables with each meal/snack which will help to keep you full and lower your urge to take a bite of pasta or bread.
Finally, while popcorn isn’t the worst snack you could pick, it probably isn’t helping your already elevated blood sugar. You may also be better off ditching some of those sugar free snacks (which are probably sweetened with artificial sweetener) as well and trying some of these ideas instead.
Everyone always mention cheese. But no one ever mentions what kind.
Most types of cheese are fine Lydia. We have some more info on dairy here and will have some more specifically about cheese coming soon.
Your problem sounds like it is the Somogie (sp) effect. That is where those who take some medication for their diabetes wake up with a highter reading than and hour or so after. There is another one called the Dawn Phenomenon, that affects those who take no medication for the diabetes. Ask your Doc.
You can read more about the Dawn Phenomenon and Somogyi Effect here.
Is whole grain Basmati rice and/or wild rice ok with T2 diabetes? They appear to have a low glycemic index.
In general rice is not something we encourage on a low carbohydrate diet. While some varieties may have a low glycemic value, rice in general is a very high carb food. SOME people may be able to consume VERY SMALL amounts of brown rice, but you’ll need to diligent with your portions and check your blood sugar 2 hours after a rice-containing meal to know how your individual levels are effected.
Cauliflower rice, or any of these alternatives, would make much better choices.