Diet for type 2 diabetes
Updated: January 2026
Nutrition is an important part of the daily lifestyle of people with type 2 diabetes. The main rule: exclude "fast" carbohydrates and monitor the glycemic index (GI).
You can use:
- • Green vegetables and herbs
- • Cereals (buckwheat, oatmeal)
- • Lean meat and fish
- • Legumes (lentils, chickpeas)
You should limit:
- • Sugar and sweets
- • White bread and pastries
- • Sweet fruits (grapes)
- • Sweet carbonated drinks
Glycemic Index of Foods
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| Product | GI | Recommendation |
|---|---|---|
| Cabbage, broccoli | 15 | Ideal |
| Unsweetened apples | 35 | Allowed |
| Potatoes boiled | 70 | With caution |
🔬 Little-known fact: "Second Meal Effect"
Studies by the American Diabetes Association and Harvard show: a breakfast with a low glycemic index not only stabilizes blood sugar immediately, but also improves glucose control during the next meal — even if lunch contains more carbohydrates!
This is called Second Meal Effect. Mechanism: low GI at breakfast slows gastric emptying and increases insulin sensitivity for several hours ahead. Result — the blood sugar spike after lunch can decrease by 20–30%.
Practical life hack: Start the day with oatmeal/buckwheat + protein and fiber (berries, eggs, avocado). This provides stable blood sugar throughout the day without extra effort.
Source: meta-analyses 2023–2025, Harvard T.H. Chan School of Public Health, American Diabetes Association.
Examples of breakfasts that trigger the "Second Meal Effect"
Such breakfasts not only stabilize blood sugar in the morning, but also help control it throughout the entire day.
Choose your meal plan
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