Living with diabetes isn’t pleasant, and it can change your life. The type you have determines your social life and your diet. So, here are some foods to help you lower type-2 diabetes risks.

Quality Dairy Products

You would be forgiven for thinking that cheese and dairy are bad for you. The truth is that some are better than others. In fact, studies show that certain ones can help reduce the risks associated with type-2 diabetes. Unsweetened yogurt and grass-fed cheeses, for example, can help as part of a healthy diet. You can even include these in recipes such as curries and try vegetarian options such‘s eggplant parmesan for a delicious choice.

Protein-Rich Unprocessed Meats

Processed meats, especially those with chemicals and preservatives are not going to be very supportive of your health. They have been linked to illnesses, including cancer. While animal proteins can have the biggest impact on a grocery budget, opt for the best quality you can afford, opt for organic, grass-fed, or wild, and choose protein sources that are not processed. Some of the best high-protein options to support blood sugar control and satiety include chicken and turkey, beef, venison, pork and seafood. 

Lower Type-2 Diabetes with Healthy Snacks

Snacks are designed to be delicious but also addictive. From a consumer point of view, you can find it hard to switch to healthier snacks because you will miss the sugar-salt crunch combo. But the cravings dissipate with time and when having healthier whole food options. Some of the best snacks include Greek yogurt, nuts, and seeds, and of course, tasty seasonal fruits and vegetables.

Vegetables with High Fiber and Low Carbs

While a dietitian would never advocate filtering your vegetable choices, there are some choices better than others, especially when it comes to blood sugar control. Some of the best vegetables you can eat should be high in fiber, and low in carbs, such as leafy greens, cruciferous vegetables, and non-starchy vegetables. Popular salad leaves such as arugula, spinach, and watercress are also great.

Fruits with High Fiber and Low Carbs

Like vegetables, choosing fruits that are high in fiber and low in carbs can have better blood sugar outcomes. These include apples (esp green apples!), peaches, and antioxidant berries like blueberries. Fruits can be enjoyed alone if they are super high in fiber (think berries) or pair well in a trail mix, chia pudding, or smoothie. 


Modern living doesn’t always fuel optimal health and being mindful of what foods can work better for your blood sugar control is important in the present moment and long term. Choosing foods that are wholesome, nutrient-rich, protein-packed, and high in fiber can go a long way for your energy levels, type 2 diabetes risk, and overall health.