Foods To Eat to Reverse Type 2 Diabetes

When I developed my plan to reverse Type 2 Diabetes, the first thing I did was research which foods I am allowed to eat. Not the foods I can’t eat; the foods I CAN eat.

If you focus on what you can’t have, you will find yourself wanting it. When you focus on the foods you can eat, you will discover new ways to prepare them. At least, that’s what I did.

So, let’s start at the beginning and look at all the different foods you can eat.


  • Lean chicken (skinless breasts and tenderloins)
  • Lean pork (tenderloins or skinless chops)
  • Turkey (roasted, baked or ground, in a chili or on its own; it’s so versatile)
  • Tuna (in tuna salad, limit the mayo or, better yet, replace it with plain Greek yogurt)
  • Tilapia (I’m not a huge fish fan and I love this one – it’s light and not at all “fishy”)
  • Cod (baked or grilled, slap on some hot sauce and it’s delicious)
  • Salmon (my husband will show you how he makes this one, delicious!)
  • Chickpeas/Edamame (watch the sodium on these)
  • Tofu and Soy “meats” (check the nutrition info, because they often have added sugar)

VEGETABLES (Remember: Green = Good. Color = Sugar.)

  • Broccoli (the fiber is extremely valuable for diabetics)
  • Celery (again, good fiber here)
  • Cauliflower (incredibly versatile – wait until you see what you can make with it!)
  • Green Beans/String beans
  • Bell Peppers
  • Onions
  • Summer Squash
  • Spaghetti Squash
  • Butternut Squash
  • Zucchini
  • Spinach
  • Asparagus
  • Kale
  • Romaine Lettuce
  • Arugula
  • Radish
  • Brussel Sprouts
  • Artichoke
  • Collard Greens
  • Mustard Greens
  • Cabbage
  • Cucumbers
  • Tomatoes
  • Okra
  • Jalapeños
  • Habanero peppers
  • Carrots (in moderation, they have sugar)

FRUITS (in moderation, they all have natural sugars)

  • Apples
  • Avocado
  • Pears
  • Blueberries
  • Cherries
  • Strawberries

STARCHES/CARBS (in moderation, they all have natural sugars)

  • Sweet Potatoes (with the skins – that’s the fiber)
  • Quinoa
  • Lentils
  • Black Beans
  • Oatmeal (real oatmeal, not a sugary mix)
  • Whole Grain Bread (in moderation)
  • Whole Grain Brown Rice (in moderation)


  • Eggs (hard-boiled, scrambled, over-easy, poached, any which way you like)
  • Egg Whites
  • Plain Greek Yogurt
  • Oikos Triple Zero Yogurt
  • Goat Cheese (in moderation)
  • Feta Cheese (in moderation)
  • Mozzarella Cheese (in moderation)
  • Cottage Cheese (in moderation)
  • Gouda Cheese (in moderation)


  • Almonds are best
  • Pistachios (in moderation, the fat adds up)
  • Macadamia nuts (in moderation, the fat adds up)
  • Pine nuts (very important as it controls high glucose levels and reduces bad cholesterol.)
  • Cashew nuts (in moderation, the fat adds up)

Seriously, look at how long this list is! Look at all the foods you can eat!

I promise – you won’t feel hungry. Your MIND may miss snacking. But, your body will be full and nourished and you will be shocked by the renewed energy and health that comes from this diet. I used to have arthritis from a nearly thirty-year career typing on computers and smartphones all day. And, months into this diet, the pain in my hands knees went away. No joke. I went from being unable to hold a heavy plate or climb stairs without using the rails to running, jumping, even doing yoga – things I simply could not do when my body was inflamed by meals of sugary, non-foods.

On this blog (and in the videos and podcasts to come), am sharing recipes that will help you use just these ingredients to create delicious, clean, healthy meals that don’t take a long time to prepare and will help you reverse your Type 2 Diabetes. You can do this. Believe me – if I can do it – you can too!

PRO TIP: In my first three months, I only ate “leans and greens” meaning no yogurt, or whole grains, fruits, sweet potatoes, carrots, cheese or nuts – only leafy green vegetables and lean meats, plus egg whites. This was a shock to my system and gave my pancreas the rest, time and nutrients it needed after a previous diet of fatty foods, stress and booze.

Drop me a note in the comments or DM me on social media if you need support. And, you’ll need it. Check out my blog post on how I relied on encouragement from my family, friends and physician to get me through this change. Good health to ya!

Published by Jennifer Jones-Mitchell

A global leader in social media marketing and public relations, Jennifer Jones-Mitchell has been at the center of digital communications since the early 1990s. Learn more about her professional background at She also writes and speaks about health and wellness and how she reversed Type 2 Diabetes through diet and exercise. Learn more at

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