The Best Diets for Controlling Blood Sugar in Type 2 Diabetes

Managing Type 2 diabetes effectively requires a diet that supports stable blood sugar levels, improves insulin sensitivity, and promotes overall metabolic health. With so many popular diets available, choosing the best one can be overwhelming. In this guide, we’ll examine seven popular diets and rank their effectiveness for blood sugar control in people with Type 2 diabetes.

1. Mediterranean Diet - ⭐⭐⭐⭐⭐ (Excellent for Blood Sugar Control)

The Mediterranean diet is rich in healthy fats, lean proteins, whole grains, and fiber-rich fruits and vegetables. It focuses on minimally processed foods and includes healthy fats from olive oil, nuts, and fish.

✅ Pros:

• High in fiber, which slows glucose absorption and prevents blood sugar spikes.

• Includes healthy fats that improve insulin sensitivity.

• Reduces inflammation, a key factor in insulin resistance.

• Easy to maintain and supported by extensive research.

❌ Cons:

• Allows moderate carbs, which may need to be adjusted for individuals with severe insulin resistance.

👉 Verdict: The Mediterranean diet is one of the best choices for long-term blood sugar control, heart health, and overall wellness.

Read Full Review

2. Ketogenic (Keto) Diet - ⭐⭐⭐⭐☆ (Very Effective but Not for Everyone)

The ketogenic diet is a very low-carb, high-fat diet that forces the body to burn fat for fuel instead of glucose. By eliminating most carbs, blood sugar levels become more stable.

✅ Pros:

• Reduces carbohydrate intake, leading to lower blood sugar levels.

• Encourages ketosis, which improves insulin sensitivity.

• Leads to rapid weight loss, which can help reverse Type 2 diabetes.

❌ Cons:

• Can cause “keto flu” as the body adapts.

• Difficult to sustain long-term for some people.

• May increase cholesterol levels in some individuals.

👉 Verdict: Keto is very effective for blood sugar control but requires careful monitoring and may not be sustainable for everyone.

Read Full Review

3. Carnivore Diet - ⭐⭐☆☆☆ (Limited Benefits for Blood Sugar)

The carnivore diet consists entirely of animal products, eliminating all plant-based foods, including fruits, vegetables, and grains.

✅ Pros:

• Eliminates carbohydrates, preventing blood sugar spikes.

• Can lead to weight loss and improved insulin sensitivity.

❌ Cons:

• Lacks fiber, which is important for gut health and metabolic function.

• May lead to nutrient deficiencies (e.g., vitamins C and E, potassium, magnesium).

• Not well-studied for long-term effects on diabetes.

👉 Verdict: While the carnivore diet reduces blood sugar fluctuations, it lacks fiber and essential nutrients, making it a less optimal choice for Type 2 diabetics.

Read Full Review

4. Atkins Diet - ⭐⭐⭐☆☆ (Moderately Effective)

The Atkins diet is a low-carb diet similar to keto but allows for a gradual reintroduction of some carbohydrates over time.

✅ Pros:

• Reduces carb intake, leading to better blood sugar control.

• Promotes weight loss, improving insulin sensitivity.

❌ Cons:

• Some versions of Atkins allow processed foods, which may negatively impact blood sugar.

• The gradual reintroduction of carbs can lead to blood sugar spikes if not managed properly.

👉 Verdict: A well-monitored Atkins diet can help with Type 2 diabetes, but it requires careful tracking of carbohydrate intake.

Read Full Review

5. Plant-Based Diet (Vegan/Vegetarian) - ⭐⭐⭐⭐☆ (Great for Insulin Sensitivity, But Watch Carbs)

A plant-based diet consists of whole plant foods, eliminating (vegan) or reducing (vegetarian) animal products.

✅ Pros:

• High in fiber, which slows glucose absorption and improves insulin function.

• Encourages a high intake of antioxidants and phytonutrients, reducing inflammation.

• Associated with weight loss, which improves blood sugar control.

❌ Cons:

• Some plant-based diets can be high in carbs, which may require adjustments.

• May need careful protein planning to avoid deficiencies.

👉 Verdict: A well-planned plant-based diet can significantly improve insulin sensitivity, but carb intake should be carefully managed.

Read Full Review

6. Paleo Diet - ⭐⭐⭐⭐☆ (Good for Blood Sugar, But May Be Restrictive)

The Paleo diet emphasizes whole, unprocessed foods, including lean meats, fish, vegetables, fruits, nuts, and seeds, while eliminating grains, dairy, and processed sugars.

✅ Pros:

• Eliminates refined sugars and processed foods, which helps stabilize blood sugar.

• Encourages high protein and fiber intake, improving insulin sensitivity.

• Supports weight loss and metabolic health.

❌ Cons:

• Eliminates legumes and whole grains, which may be beneficial for some diabetics.

• Can be restrictive and difficult to maintain long-term.

👉 Verdict: The Paleo diet is a solid choice for blood sugar control, but some restrictions (e.g., grains, legumes) may not be necessary for all diabetics.

Read Full Review

7. Intermittent Fasting (IF) - ⭐⭐⭐⭐⭐ (Highly Effective for Blood Sugar Control)

Intermittent fasting is an eating pattern that cycles between periods of eating and fasting (e.g., 16/8 method, 5:2 diet).

✅ Pros:

• Lowers insulin resistance and promotes better blood sugar control.

• Encourages fat burning and weight loss.

• Can be combined with other diets (e.g., Mediterranean, Keto) for additional benefits.

❌ Cons:

• May cause hunger and fatigue in the beginning.

• Not recommended for people taking insulin or blood sugar-lowering medications without medical supervision.

👉 Verdict: Intermittent fasting is one of the best approaches for blood sugar regulation, especially when combined with a balanced diet.

Read Full Review

Final Verdict: Which Diet Is Best for Type 2 Diabetes?

📌 Best Overall Choice: Mediterranean Diet + Intermittent Fasting
📌 Best for Rapid Blood Sugar Control: Ketogenic Diet
📌 Best for Long-Term Health: Mediterranean or Plant-Based Diet

Food of the Week-Olive Oil

Olive oil, particularly extra virgin olive oil (EVOO), is one of the healthiest fats available and a key component of the Mediterranean diet. For individuals with Type 2 diabetes, incorporating olive oil into their diet can help improve blood sugar control, reduce inflammation, and support heart health.

Why Olive Oil is Beneficial for Type 2 Diabetes

1. Supports Blood Sugar Control

Olive oil is rich in monounsaturated fats (MUFAs), which help slow the absorption of glucose into the bloodstream, preventing blood sugar spikes. Studies show that consuming olive oil with a meal can improve insulin sensitivity, allowing the body to use insulin more effectively.

2. Reduces Inflammation

Chronic inflammation is a major factor in insulin resistance and Type 2 diabetes. Olive oil contains oleocanthal, a natural anti-inflammatory compound that works similarly to ibuprofen in reducing inflammation and supporting overall health.

3. Protects Heart Health

People with diabetes are at a higher risk of heart disease. Olive oil helps lower LDL (bad) cholesterol, increase HDL (good) cholesterol, and reduce blood pressure, all of which contribute to better cardiovascular health.

4. Promotes Weight Management

Healthy fats like those found in olive oil keep you fuller for longer, reducing cravings for processed, high-carb foods that can spike blood sugar. A diet rich in olive oil can support healthy weight loss, which is crucial for diabetes management.

5. Rich in Antioxidants

Olive oil contains polyphenols, which help fight oxidative stress—a major contributor to diabetes complications. These antioxidants protect cells from damage, reducing the risk of nerve damage, kidney disease, and other diabetes-related conditions.

How to Use Olive Oil in Your Diet

• Drizzle over salads for a nutrient-rich dressing.

• Cook with it instead of butter or processed vegetable oils.

• Use as a dip for whole-grain or low-carb breads.

• Add to roasted vegetables for extra flavor and health benefits.

Choosing the Right Olive Oil

For maximum health benefits, always choose extra virgin olive oil (EVOO), as it is the least processed and retains the most nutrients. Avoid refined olive oils that may be mixed with lower-quality oils.

Final Thoughts

Olive oil is a simple yet powerful addition to a diabetes-friendly diet. Its ability to support blood sugar control, reduce inflammation, protect the heart, and promote healthy weight management makes it an ideal choice for those with Type 2 diabetes. Incorporating high-quality olive oil into daily meals can contribute to better long-term health and overall well-being.

Healthy Dining Out for Type 2 Diabetes

Outback Steakhouse-Grilled Shrimp on the Barbie + Plain Sweet Potato

• Calories: 722 (610 + 112)

• Fat: 41.1g (41 + 0.1)

• Saturated Fat: 7g (7 + 0)

• Trans Fat: 0g

• Cholesterol: 465mg

• Sodium: 1362mg (1290 + 72)

• Carbohydrates: 29g (3 + 26)

• Fiber: 5g (1 + 4)

• Sugar: 6g (1 + 5)

• Protein: 60g (58 + 2)

This meal is high in protein and low in carbohydrates (even with the sweet potato), making it a good option for balanced blood sugar management.

If you eat out a lot like we do, you will need to make better choices when ordering from a restaurant menu. It is easy to get caught up in all the delicious thing on the menu but you need to be careful. If you can’t make healthy choices where you are eating, then moderation is your friend.

1. Choose grilled over fried.

2. Order “plain” and have the seasonings on the side.

3. Choose a light dressing for salads like a balsamic vinaigrette or just have your dressings on the side so you control how much you use.