What Is a Type 2 Diabetes Friendly Diet? A Complete Guide

healthy foods good fats vegetables
An excellent diabetes diet consists of all the key food groups, including fruits, veggies, healthy fat, and protein.Adobe Stock; Everyday Health

If you were recently diagnosed with type 2 diabetes or were diagnosed a while ago but are now ready to make diet changes, the prospect of giving up the foods you love may seem daunting. But you may be relieved to discover that a good diet for type 2 diabetes isn’t as tricky as you fear — and that you can still find joy in food while managing this disease. A healthy diet is a pillar of a successful diabetes management plan. Other pillars include taming stress, exercising regularly, and taking any medications as prescribed.

How a Healthy Diet Can Help You Manage Type 2 Diabetes

Type 2 diabetes is characterized by a condition called insulin resistance, in which the body can’t effectively use the hormone insulin to ferry blood sugar, or glucose, to cells and muscles for energy. This causes glucose to accumulate in your blood at higher than normal levels, which can put your health in danger.

Eating a healthy diet is important for everyone, regardless of diabetes status. But for people with this disease, nourishing foods eaten in the right portions provide two key benefits:

  • Reduced Blood Sugar Lowering blood sugar that is high can help reduce diabetes symptoms and lower the risk for health complications.
  • A Healthier Weight Weight loss is associated with a better A1C result, which reflects a two- to three-month average of blood sugar levels.

What Is a Good Diet for Type 2 Diabetes?

A smart diabetes diet looks a lot like the healthy eating plan doctors recommend for everyone: It includes whole, minimally processed foods, with fiber-rich fruits and vegetables, complex carbohydrates in moderation, lean protein, and healthy fats. It also limits added sugars and refined grains.

“There is no ‘diabetic diet,’” says Erin Palinski-Wade, RD, CDCES, the New Jersey-based author of 2 Day Diabetes Diet and Belly Fat Diet for Dummies. “The guidelines are basically the same for healthy eating for everyone, with or without diabetes,” she says.

According to guidance from the American Diabetes Association (ADA), based on a consensus report from a panel of experts, there are several healthful eating patterns you can follow to manage diabetes, including Mediterranean, low-carb, DASH, paleo, and vegetarian.

Work with your healthcare team to determine the right ratio of macronutrients and the best eating plan to accommodate your health risks and goals.

Is There an Ideal Type 2 Diabetes Diet?

Is There an Ideal Type 2 Diabetes Diet?

Top Diabetes-Friendly Foods to Eat

While no two diabetes diets will look the same, certain foods are considered staples for people with this disease because they support a healthy weight and blood sugar level. They include:

  • Nonstarchy vegetables, such as broccoli and high-fiber fruit like apples
  • Lean sources of protein, such as boneless, skinless chicken; turkey; and fatty fish like salmon
  • Healthy fats, such as nuts, nut butter, and avocado (in moderation)
  • Whole grains, such as quinoa and barley
  • Nonfat or lowfat dairy, such as milk and plain yogurt

Foods to Limit or Avoid With Type 2 Diabetes

Likewise, certain foods are known to throw blood sugar levels out of whack and promote unhealthy weight gain. Foods that should be limited or avoided if you have type 2 diabetes include:

  • Chips
  • Cookies
  • Cake
  • White bread and pasta
  • Canned soups, which are high in sodium
  • Microwaveable meals, which are usually high in sodium
  • Candy
  • Sources of saturated fat, like bacon or fatty cuts of meat

A Diabetes Diet Sample Menu

When you’re getting started, it’s helpful to envision exactly what your plate should look like. The ADA has a Create Your Plate tool you can use. With enough practice, the best choices will become second nature. The ADA recommends filling half your plate with nonstarchy vegetables (broccoli, spinach, tomatoes), one-quarter with grains (preferably whole) or starchy foods (sweet potato, plantain), and another quarter with lean protein (beans, seafood, skinless chicken).

 

Here are three days’ worth of diabetes-friendly meal ideas to get you started.

Day 1

Breakfast Veggie omelet (1 whole egg plus 2 egg whites with nonstarchy vegetables like spinach, onions, peppers, or mushrooms), topped with reduced-fat cheese, plus fruit

Snack Plain nonfat or lowfat Greek yogurt and berries

Lunch Salad (dark lettuce or leafy greens) topped with chicken breast and chickpeas with olive oil and vinegar dressing

Snack Celery and carrot sticks with nut butter

Dinner Grilled salmon, steamed broccoli, and quinoa

Day 2

Breakfast Fruit and vegetable smoothie made with low-fat milk, low-fat plain Greek yogurt, and chia seeds (optional)

Snack Unsalted almonds with a piece of fruit

Lunch Turkey chili with reduced-fat cheese

Snack Sliced vegetables and hummus

Dinner Tofu and veggie stir-fry over brown rice

Day 3

Breakfast Savory veggie oatmeal or oatmeal made with low-fat milk and topped with fruit and nuts

Snack Roasted chickpeas

Lunch Turkey sandwich on whole wheat with sliced veggies

Snack Fat-free or low-fat cottage cheese with a sliced peach

Dinner Tray bake (all foods baked on the same tray) made with shrimp and roasted vegetables

As you’ll see, a type 2 diabetes diagnosis is not a sentence to eat boring, bland foods. You can eat the same food as your family and even add special foods here and there, according to the ADA.

What to Drink When You Have Diabetes

Your choice of drinks can make a difference in your blood sugar levels. Palinski-Wade recommends focusing on unsweetened beverages, such as water and seltzer. (To jazz it up, add a splash of 100 percent fruit juice, she says.)

If you like coffee or tea, you may notice that caffeine increases your blood sugar levels, so Palinski-Wade advises monitoring your glucose response after consuming these drinks to see where you stand.

Artificially sweetened beverages, such as diet colas or lemonade, should go on the “proceed with caution” list. “Although these beverages are free of added sugars, consume these in moderation, since some research indicates some artificial sweeteners may impact gut health,” she says.

When it comes to alcohol, if you are someone who drinks, you may be able to do so moderately even with diabetes, according to the ADA, but know that alcohol can lead to hypoglycemia, especially if you are on certain medications. Mixing metformin (Metformin Eqv-Fortamet) with alcohol may contribute to a rare but serious condition called lactic acidosis.

 If you’re a man, stick to two drinks maximum per day; if you’re a woman, drink no more than one per day. One drink equals a 5-ounce (oz) glass of wine, a 12 oz beer, or 1½ oz of 80-proof liquor.

 Be sure to avoid alcoholic beverages high in sugar, such as many cocktails and hard lemonade.

Macronutrient Ratios for Type 2 Diabetes

You don’t need to worry about counting macros if you’re following a balanced diet rich in whole foods. But here are some basic guidelines to keep in mind.

Carbohydrate Moderation

You can find carbohydrates in whole grains, fruits, vegetables, legumes and beans, and dairy. These foods supply necessary vitamins, minerals, and fiber that everyone needs to be healthy.

That said, for people with type 2 diabetes, limiting carbs will help regulate blood sugar. “Although individual carbohydrate goals will vary based on age, activity level, medication, and individual insulin resistance levels,” says Palinski-Wade, “it’s imperative to avoid having too many carbohydrates in one sitting.”

You can use a diabetes exchange list, which tells you how foods compare in terms of their carbohydrate content. For instance, 1 apple and ½ cup applesauce both contain about 15 g of carbs.

Good sources of carbs include:

  • Whole grains, like whole-wheat pasta and bread, brown rice, oatmeal, and quinoa
  • Nonstarchy veggies, like peppers, eggplant, onion, and asparagus
  • Starchy veggies, such as sweet potatoes and corn, are okay to eat in moderation, just mind the carbohydrate content.
  • Fresh, fiber-rich, whole fruit like raspberries, apricots, and pears
  • Nonfat or low-fat dairy, like unsweetened yogurt and cottage cheese
  • Beans and legumes, like black beans, chickpeas, and lentils

Limit unhealthy carb sources, which include sugar and refined grains like white bread and pasta.

Proteins

One-quarter of your plate should contain a source of lean protein, which includes meat, skinless poultry, fish, reduced-fat cheese, eggs, and vegetarian sources like beans and tofu.

 Enjoy these diabetes-friendly options:

  • Beans, including black or kidney beans
  • Hummus
  • Lentils
  • Edamame
  • Whole nuts and nut butter
  • Tofu
  • Fish, such as tuna, sardines, or salmon
  • Skinless poultry
  • Eggs
  • Low-fat or fat-free cottage cheese
  • Reduced-fat cheese or regular cheese in small amounts
  • Lean beef, like sirloin or tenderloin

Fats

Fat is not the enemy, even if you have diabetes! Learn to tell unhealthy fats from healthy fats and enjoy them in moderation, as all fats are high in calories.

Type matters more than amount: Aim to limit saturated fat to no more than 10 percent of total calories, Palinski-Wade advises.

Consider opting for these sources of healthy fat, per the ADA:

  • Avocado
  • Oils, including canola and safflower
  • Nuts, such as almonds, peanuts, and walnuts
  • Olive oil
  • Seeds, including sesame, pumpkin, and sunflower

Do I Need to Count Calories When Managing Type 2 Diabetes?

While it can be helpful, it’s not absolutely necessary to track how many calories you’re taking in daily. “Although tracking calories can be beneficial when it comes to weight reduction, you can lose weight and still have a poor nutritional quality to your diet,” Palinski-Wade points out.

Therefore, if you do count calories, make sure you’re also focused on healthy food choices. You can track your food intake, she says, which will let you “monitor portions, as well as how certain foods and mealtimes impact blood glucose levels,” she says.

Can I Eat Sugar if I Have Type 2 Diabetes?

Yes, but eat no more than 10 percent of your total calories from added sugars, Palinski-Wade recommends. This is no different from the guidelines for everyone,

meaning you can still enjoy a few bites of dessert if you’d like.
If you’re consuming 2,000 calories per day, 10 percent equates to 200 calories from added sugar or 50 grams (g) per day. For reference, one serving (6 oz) of flavored yogurt contains 18 g of added sugar (72 calories), one can of regular soda (12 fluid oz) contains 31.5 g of added sugar (126 calories), and one piece of chocolate cake can contain 49 g of added sugar (196 calories).

Tips for Getting Started With a Diabetes Diet

Rather than trying a complete overhaul all at once, create lasting good habits by focusing on small, simple, and maintainable changes, Palinski-Wade says. Otherwise, you may feel overwhelmed and revert to any previous unhealthy eating habits. “Being consistent with change, no matter how small, is the key to long-term weight loss success,” she adds.

Here are some of the basic rules for building — and then sticking with — a diabetes meal plan.

Consult the experts. Connect with your primary doctor and a registered dietitian nutritionist (RDN) who is also a certified diabetes care and education specialist (CDCES) — search for one near you at EatRight.org — to figure out how many carbohydrates you should eat per meal based on your individual needs, as well as the optimal eating approach for your preferences and health goals.

Veg out. Add one extra serving of nonstarchy vegetables at dinner. Consider adding vegetables to snacktime, too.

Sweeten things up with fruit. To satisfy your sweet tooth, opt for fruit in moderation. Previous research shows that eating berries, apples, and pears is associated with weight loss.

 Diabetes-friendly fruits tend to be especially fiber-rich choices. All other fruits count, too — just be sure to factor them into your carbohydrate servings.

Beware of sauces and dressings. Sugar hides in many condiments, like ketchup, barbecue sauce, and marinades. Always read the label, and choose the lower-sugar option that best fits your diet and goals.

Don’t skip breakfast. Breakfast is one habit of long-term weight-losers.

 Plain yogurt with fruit, nuts and fruit, or scrambled eggs and whole-grain toast are all diabetes-friendly breakfasts that will set up your daily blood sugar management for success.

Simplify beverages. Instead of reaching for sweetened drinks, opt for water (sparkling without added sugar also counts!), unsweetened tea, and coffee.

Cut back on salt. Aim for fewer than 2,300 milligrams (mg) of sodium per day (and fewer than 1,500 mg daily if you have heart disease) as a way to help manage blood pressure and heart disease risk — a common diabetes complication.

 Try seasoning foods with dried herbs and spices instead. They’re sodium- and calorie-free!

Don’t fear grains. They’re a great source of heart-healthy fiber. Aim to make at least half of your grain intake whole grains when you’re managing type 2 diabetes.

 Diabetes-friendly options include brown rice, quinoa, 100 percent whole-wheat bread, whole-grain pasta, barley, and whole farro.
Add fiber to your diet. Fiber isn’t digested by the human body, so fiber-rich foods with carbohydrates do not raise blood sugar levels as quickly because they are processed more slowly. Fiber-rich foods can also help you feel fuller for longer, possibly aiding weight loss.

Unfortunately, most adults don’t eat enough fiber.

Regardless of diabetes status, women should get at least 25 g of fiber per day, while men need at least 38 g per day, Palinski-Wade says.

Choose dairy mindfully. Opt for nonfat or low-fat (1 percent) with milk, cottage cheese, and plain yogurt. Also, remember that while these sources offer protein, they are also another source of carbs, so you need to factor them into your carb allotment. Unsweetened nondairy milk, such as soy and almond milk, are also diabetes-friendly.

Dining Out When Managing Type 2 Diabetes

It can seem tough to navigate a menu when you’re eating out, but it’s not impossible. Enjoy your time with friends and eat delicious food with these guidelines from Palinski-Wade.

Have an appetizer before you leave. It’s tempting to “save up” calories throughout the day to help plan for a night out, but that approach can backfire. You’ll be famished by the time you get there and less likely to make a healthy choice when you order. Eat a small, healthy snack before you go, like some nuts or a low-fat plain yogurt. “This can help decrease hunger and prevent overeating,” she says.

Visualize your plate. Ideally, your plate should look very similar to the way it does at home — with a couple of small tweaks: ½ nonstarchy vegetables (steamed if possible), ¼ lean protein, and ¼ whole grains. “You want to be careful not to eat too many carbs at one sitting, and avoid meals packed with saturated fat,” says Palinski-Wade.

Sip smart. Alcohol stokes your appetite, so if you do have alcohol (make sure to talk to your doctor first if you’re on medication), do so near the end of the meal. Limit it to one glass.

Low-Carb Dieting for Type 2 Diabetes

If you are interested in going low-carb to better manage type 2 diabetes, there is some evidence that this type of diet plan is effective. The ADA identified many potential benefits to low-carb diets, including weight loss, lower blood pressure, increased HDL (“good”) cholesterol, and lowered triglycerides. This report also indicated that of all eating patterns considered, carbohydrate reduction “demonstrated the most evidence for improving glycemia.”

Low-carb diets may also have mind-body benefits, with some study participants reporting that they felt happier and less stressed between meals.


Another review concluded that low-carb diets drop blood glucose levels and allow people to use less medication or eliminate it completely. The authors recommend it as a first-line treatment for diabetes.

While the benefits are exciting, if you do go low-carb, be aware of the risks, which include nutrient deficiencies. You may also not get enough fiber if you’re not eating enough nonstarchy vegetables. The ADA recommends against very low-carbohydrate eating patterns (reducing carbohydrate to less than 26 percent of total calories) for people with chronic kidney disease, disordered eating, or women who are pregnant.

Check with your physician or RDN for guidance on the optimal amount of carbs and protein for your diet.

Best and Worst Diet Plans for Diabetes

Adherence to a popular diet plan is not required to manage diabetes, but you may like the direction it offers. A professional who is an RDN and CDCES can help you follow one of these approaches safely.

The Defining Features of a Diabetes Diet

There isn’t necessarily a single diet that is best for diabetes. The ADA declined to recommend any one particular eating pattern over others in a consensus report from a panel of experts, noting that “all eating patterns include a range of more-healthy versus less-healthy options.”

 Rather than naming a single, one-size-fits-all diet, the organization identifies three key factors shared by the most healthful approaches:
  • Eat plenty of nonstarchy vegetables.
  • Minimize your consumption of added sugars and refined grains.
  • Choose whole foods and ingredients over highly processed foods.

These recommendations can be applied to a wide variety of diets, including vegan, paleo, low-carb, and Mediterranean eating patterns.

Diabetes Eating Patterns

Mediterranean Diet Palinski-Wade favors the Mediterranean diet: “It’s been researched for decades and has been shown to be beneficial at reducing the risk of heart disease,” she says. That’s important because people with diabetes are up to 4 times more likely to die from heart disease compared with adults without diabetes.

On the Mediterranean diet, you’ll focus on whole foods in the form of fruits and vegetables, whole grains, olive oil, legumes, nuts, and poultry and fish, while limiting red meat.


DASH Diet “The DASH diet has been found to be beneficial at reducing blood pressure levels, a key risk factor for heart disease and kidney disease. Because both of these disease risks are elevated with diabetes, this style of eating may promote a reduction in the risk of comorbid conditions associated with diabetes,” Palinski-Wade explains.

Similar to the Mediterranean diet, the DASH diet promotes fruits and vegetables, whole grains, fish and poultry, beans, nuts, and fat-free or low-fat dairy. You’ll also cap sodium to 2,300 mg per day (1,500 mg if advised by a doctor).

Vegetarian or Vegan These two plant-based eating patterns are associated with many positive health outcomes in people both with and without diabetes. One meta-analysis found that people with diabetes on a vegetarian diet enjoyed both weight loss and improved glycemic control, in addition to improved cardiovascular risks.

Low-Carb As noted in greater detail above, low-carb diets have great potential for people with type 2 diabetes; carbohydrate restriction may be the best eating pattern for lowering blood glucose levels.

Low-Fat There’s not much hype for low-fat diets these days, but fat restriction remains synonymous with dieting for many. The ADA has concluded that lowering fat intake does not in and of itself consistently improve blood sugar levels, except to the extent that it also results in weight loss.

 Structured very-low-fat diets, such as the Ornish diet, may be more beneficial.

Diet Plans to Discuss With Your Healthcare Team

While it’s best to talk to your doctor before you start any diet plan, it’s especially important to talk to them if you’re interested in the following:

Ketogenic Diet You’ll eat very few carbs on this very-low-carbohydrate plan (20 to 50 g a day) to achieve a state of ketosis, where your body burns fat for fuel instead of carbs. “There is some research that suggests ketogenic diets may help to reduce insulin resistance and improve blood glucose levels,” says Palinski-Wade.

A keto diet may have benefits above and beyond more moderate forms of carbohydrate restriction. The evidence suggests that “the greater the carbohydrate restriction, the greater glucose lowering.”

 But there are potential downsides. A 2022 study found that keto dieters with diabetes or prediabetes lost weight and improved their blood sugar levels, but that the diet “had potential untoward risks” in comparison to a Mediterranean diet, particularly an increase in LDL (“bad”) cholesterol.

 Study participants also found the ketogenic diet more difficult to stick to. It’s a controversial diet, so make sure to weigh the pros and cons with your physician.

Intermittent Fasting (IF) IF requires you to limit the time period in which you eat to a certain number of hours per day or to eat a very low number of calories on certain days. Some research (small studies and animal trials) has shown benefits from IF to fasting glucose and weight. That said, skipping meals may hinder blood sugar control or cause low blood sugar (hypoglycemia), especially if you’re on insulin or a sulfonylurea, so talk to your doctor about the risks and benefits before you attempt it.

Paleo Diet The premise of the paleo diet is to eat like our hunter-gatherer ancestors, focusing on fruits, vegetables, nuts, lean meat, and certain fats. (It eliminates grains, legumes, and most dairy.) A 2020 review found that the paleo diet led to many improvements in glucose metabolism, including lower A1C and less insulin resistance, but it did not outperform other diabetes diets.

Diet Plans to Avoid

Any diet that is gimmicky, not backed by research, is too restrictive, or makes too-good-to-be-true promises (like losing x amount of weight in a certain amount of time) is one to skip.

Results of Following a Diabetes-Friendly Diet

Your specific results depend on where you started before embarking on your diabetes-friendly diet journey. But Palinski-Wade notes that there are short- and long-term results you can expect.

Pretty quickly, you should see benefits to your blood sugar at the outset. “You will start to see your daily blood glucose readings improve within a few days,” she says. Then, you’ll notice your A1C start to get better in three to six months. “These are a measurement of your blood sugar levels on average of the past three months, so consistent improvement for at least three months needs to happen to see this number decrease,” Palinski-Wade adds.

If your doctor advises you to lose weight, making these diet changes along with increasing your activity level can help you lose weight and shed body fat. Be careful about monitoring the scale too closely in the early days. “It’s important to note that if your blood sugar levels were uncontrolled and weight loss resulted from this, you may notice an initial weight gain as blood sugar comes back to a normal level. Do not be discouraged. Generally, this weight gain is minimal, and once blood sugar stabilizes, weight stabilizes as well,” she says.

Featured Recipe

1
oatmeal
Adobe Stock

Diabetes-Friendly Oatmeal

Noshing on oatmeal is a smart way to start your day. For one, it’s rich in fiber, according to the USDA. Though some people with diabetes shy away from this nutritious food due to its carbs, that isn’t necessary with this portion-controlled and higher-protein version, which stars eggs.

contains  Dairy, Eggs, Tree Nuts
4.4 out of 23 reviews

SERVES

4

CALORIES PER SERVING

393

PREP TIME

5 min

COOK TIME

7 min

TOTAL TIME

12 min

Ingredients

3 cups low-fat (1 percent) milk or nondairy alternative, divided
1½ cups dry old-fashioned oats
3 large eggs, lightly beaten
1 tsp ground cinnamon
¼ cup hazelnuts or nuts of your choice
½ cup fresh blueberries

Directions

1

Place 2½ cups of milk over medium-high heat. Bring just to a simmer then stir in the oats. Cook until most of the liquid is absorbed and the oats are tender, about 5 to 8 minutes.

2

Stir in the remaining milk, eggs, and cinnamon, and stir to combine. Cook until the liquid is absorbed, about 2 minutes more.

3

Evenly divide the oatmeal between 4 serving bowls. Top with hazelnuts and blueberries and serve.

Nutrition Facts

Amount per serving

Serving size¾ cup

calories

393

total fat

14g

saturated fat

2.8g

protein

19g

carbohydrates

48g

fiber

7.3g

sugar

11.8g

added sugar

0g

sodium

127mg

TAGS:

Dairy, Eggs, Tree Nuts, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Low-Sodium, High-Fiber, Anti-Inflammatory, Cholesterol-Conscious, Family-Friendly, Quick & Easy, Breakfast

Summary

Your diet is one of the main tenets of good diabetes management. “What you eat can help or hinder insulin resistance,” says Palinski-Wade.

While it seems like there is a lot to remember, the basic tenets boil down to simple, nutritious eating.

In the end, you can cut through the noise by considering a few things when you sit down to eat: Aim for “a well-balanced diet limited in simple sugars and rich in whole plant-based foods, such as vegetables and fruit, along with lean proteins, whole grains, and healthy, plant-based fats,” she says.

Remember that, and you don’t need to follow a ton of rules — even when you have type 2 diabetes.

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Sources

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  5. Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report. Diabetes Care.
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  16. Changes in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis From Three Prospective Cohort Studies. PLoS Medicine.
  17. Interested in Losing Weight? Nutrition.gov.
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  19. Spices and Herbs Intervention Helped Adults Reduce Salt Intake. American Heart Association.
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  21. Dietary Guidelines for Americans, 2020–2025. U.S. Department of Agriculture.
  22. Should a Low Carbohydrate Diet Be Recommended for Diabetes Management? Proceedings of the Nutrition Society.
  23. Dietary Carbohydrate Restriction as the First Approach in Diabetes Management: Critical Review and Evidence Base. Nutrition.
  24. Diabetes and Heart Disease. Johns Hopkins Medicine.
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  27. Effect of Vegetarian Dietary Patterns on Cardiometabolic Risk Factors in Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Clinical Nutrition.
  28. Systematic Review and Meta-Analysis of Dietary Carbohydrate Restriction in Patients With Type 2 Diabetes. BMJ Open Diabetes Research & Care.
  29. Effect of a Ketogenic Diet Versus Mediterranean Diet on Glycated Hemoglobin in Individuals With Prediabetes and Type 2 Diabetes Mellitus: The Interventional Keto-Med Randomized Crossover Trial. The American Journal of Clinical Nutrition.
  30. The Effect of the Paleolithic Diet vs. Healthy Diets on Glucose and Insulin Homeostasis. Journal of Clinical Medicine.

Resources

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