Managing Type 2 diabetes starts with your diet. Learn how to lower A1C, stabilize blood sugar, and reverse diabetes with Heald’s personalized approach.
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Living with Type 2 diabetes doesn’t mean giving up the foods you love. It’s about making smarter choices that help you manage your blood sugar and regain control over your health. Whether you’ve just been diagnosed or have been managing diabetes for years, knowing what to eat can lower your A1C, improve your energy, and reduce complications.
At Heald, we’ve seen the incredible transformations that can happen when people like Asha Rani and Kuldeep Singh take control of their health through personalized, sustainable meal plans. Our approach is built on real science, practical solutions, and your unique needs.
Why a Good Nutrition Matters
A well-planned meal is crucial for managing Type 2 diabetes. According to a study in The New England Journal of Medicine, people following a low-carb diet saw their A1C levels drop by up to 1.5% in just six months. That’s the kind of impact food choices can have on your health.
But at Heald, we believe there's more to managing diabetes than just following a meal-plan. Our members have thrived by adopting plans that fit into their lifestyle. Instead of restricting or eliminating foods you love, we help you find balance. Here's what a solid diabetes meal plan looks like:
Balanced Carbs: Focus on whole grains like oats and quinoa.
Healthy Fats: Include avocados, nuts, and olive oil.
Lean Proteins: Add chicken, fish, or plant-based options like lentils.
Kuldeep Singh, for instance, didn’t have to give up his favorite foods. He simply learned how to balance them, reducing his insulin dependency while still enjoying chapatis with his family. This personalized approach is a core part of our philosophy at Heald.
Type 2 Diabetes Food List
To manage diabetes effectively, it’s important to include foods that keep blood sugar levels stable and provide essential nutrients. Some top picks include:
Leafy Greens (e.g., spinach, kale): Low in carbs and packed with vitamins.
Whole Grains (e.g., oats, quinoa): High in fiber, which helps keep your blood sugar stable.
Healthy Fats (e.g., nuts, olive oil): These can reduce inflammation and help stabilize glucose levels.
Heald’s app helps track your meals and monitor your blood sugar responses in real time, making it easier to see what works best for you. This way, your meal plan becomes more refined and personalized over time.
How to Lower A1C with Diet
Lowering your A1C is one of the biggest goals when managing Type 2 diabetes. Research shows that diets high in fiber and low in refined carbs can reduce A1C levels by 1-2%. For example, a study published in Diabetes Care demonstrated that increasing fiber intake and including healthy fats can significantly improve insulin sensitivity.
Credits: Frontiers
Gurjeet Kaur, one of our members, followed a personalized meal plan and saw her HbA1c drop from 6.9% to 5.8%. She’s now full of energy and even training for a marathon—something she never thought possible before starting her journey with Heald!
Foods to Include
When planning your meals, focus on foods that help maintain steady blood sugar levels and are packed with essential nutrients.
Best Foods for Diabetics
Berries (e.g., blueberries, raspberries): High in antioxidants and low on the glycemic index (GI).
Fatty Fish (e.g., salmon, mackerel): Loaded with omega-3s, which help reduce inflammation and improve insulin sensitivity.
Beans (e.g., lentils, chickpeas): Packed with fiber and protein to keep blood sugar levels stable after meals.
Using Continuous Glucose Monitors (CGMs), Heald’s app tracks how different foods affect your blood sugar in real time. This data helps you make better decisions and fine-tune your diet for optimal results.
The Heald WA channel is a goldmine of support and information for those on their diabetes reversal journey. Sharing experiences, tips, and triumphs with fellow community members can provide invaluable motivation and practical advice. From meal plans and exercise routines to emotional support and accountability, the collective wisdom within the group can accelerate progress and make the path to diabetes reversal feel less daunting.
Blood Sugar-Lowering Foods
Certain foods, like chia seeds, apple cider vinegar, and cinnamon, have been proven to improve insulin sensitivity and stabilize blood sugar levels. Studies published in Diabetes Research and Clinical Practice show that regularly including these foods in your diet can help improve blood sugar control.
At Heald, we integrate these science-backed foods into your personalized meal plan, ensuring that every bite you take contributes to better health.
Foods to Avoid
Credits: Everyday Health
Just as there are foods that help, there are others that can spike blood sugar levels and should be limited.
Foods Diabetics Should Avoid
Sugary Beverages (e.g., soda, sweetened tea): These drinks cause rapid blood sugar spikes.
Processed Foods (e.g., chips, candy): These are often loaded with hidden sugars and unhealthy fats.
Refined Carbs (e.g., white bread, pasta): These carbs break down quickly into glucose, causing blood sugar spikes.
Vegetables to Avoid
While most vegetables are healthy, starchy ones like potatoes and corn can elevate blood sugar more than others. Heald’s app helps you monitor and adjust your portion sizes to keep blood sugar levels in check.
Download Our Diabetes-Friendly Meal Plans
Managing Type 2 diabetes is all about finding the right balance, and to help you get started, we’re offering three free meal plans tailored to your needs. These plans are designed to stabilize your blood sugar, lower A1C, and support your overall health.
Atkins Meal Plan: A low-carb, high-protein plan that focuses on balancing blood sugar and enhancing insulin sensitivity.
Vegan Meal Plan: A plant-based plan rich in fiber and essential nutrients to support blood sugar control.
Mediterranean Meal Plan: A heart-healthy plan filled with whole grains, lean proteins, and healthy fats to promote overall health and blood sugar stability.
Conclusion
Managing Type 2 diabetes is all about making small, sustainable changes that fit your lifestyle. By focusing on nutrient-dense, low-glycemic foods, you can lower your A1C, stabilize your blood sugar, and reduce your reliance on medication.
At Heald, we understand that every person’s journey is unique. That’s why our 5-point healing plan covers every aspect of diabetes management: diet, exercise, sleep, stress, and emotional support. Using CGMs, AI-driven insights, and a dedicated care team, we’re with you every step of the way.
Ready to take control of your health and reverse your diabetes? Book an appointment with one of our expert doctors today, and start your personalized healing journey with Heald!
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