90 30 50 diet plan for type 2 diabetes
For managing type 2 diabetes, the 90 30 50 diet plan can be particularly beneficial. It focuses on stable, slow-releasing sources of energy that can help maintain blood sugar levels. The high fiber content is great for digestion and blood sugar control, while adequate protein and fats help keep you satisfied and your metabolism steady.
Diet plan grocery list
Chicken breast
Salmon
Turkey
Eggs
Greek yogurt
Cottage cheese
Tofu
Quinoa
Lentils
Black beans
Spinach
Broccoli
Kale
Avocado
Olive oil
Almonds
Walnuts
Flaxseeds
Chia seeds
Blueberries
Apples
Oranges
Strawberries
Bell peppers
Cauliflower
Brussels sprouts
Tomatoes
Carrots
Sweet potatoes
Brown rice
Whole wheat bread
Oats
Low-fat cheese
Diet plan overview
The 90 30 50 diet plan for type 2 diabetes is specifically tailored to help manage blood sugar levels through a nutritious balance of macronutrients. It focuses on integrating at least 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats into your daily diet, which can aid in stabilizing glucose levels. This plan encourages the consumption of low glycemic index foods to prevent blood sugar spikes.
Managing type 2 diabetes requires careful food choices, and this diet supports that by prioritizing fiber-rich foods and lean protein sources. These elements are essential in controlling appetite and managing weight, which are crucial for diabetes care.
Foods to eat
- Non-Starchy Vegetables: Spinach, broccoli, and cauliflower are low in carbs and high in fiber.
- Lean Proteins: Skinless chicken, turkey, and fish help stabilize blood sugar levels.
- Healthy Fats: Avocados, nuts, and seeds provide steady energy.
- Whole Grains: Brown rice, quinoa, and oats offer complex carbs and fiber.
- Berries: Low in sugar, high in antioxidants, and great for snacking.
✅ Tip
Pair lean proteins like chicken or fish with high-fiber veggies such as broccoli, and sprinkle on some avocado slices for a heart-healthy fat boost to help manage type 2 diabetes.
Foods not to eat
- Sugary Drinks: Soda and fruit juices spike blood sugar levels.
- Refined Grains: White bread, pasta, and pastries lack fiber and cause blood sugar spikes.
- Fried Foods: Fried chicken and French fries are high in unhealthy fats and carbs.
- Processed Meats: Bacon, sausages, and deli meats can contain added sugars and sodium.
- Full-Fat Dairy: Skip full-fat milk, cream, and cheese.
Main benefits
The 90 30 50 diet plan for type 2 diabetes stabilizes blood sugar levels by balancing proteins, fiber, and fats in every meal. High-fiber foods like legumes and whole grains prevent sugar spikes, while lean proteins like chicken and eggs provide essential nutrients without excess carbohydrates. Healthy fats like flaxseed oil support heart health and improve insulin sensitivity.
📊 Nutrient breakdown of the 90 30 50 diet (Source)
How to budget on this diet plan
To manage Type 2 Diabetes on the 90 30 50 diet plan, stick to lean proteins like turkey, eggs, and legumes. High-fiber whole grains like barley and quinoa can be bought in bulk. Use unsweetened Greek yogurt as a budget-friendly source of both protein and healthy fats. Skip pre-packaged snacks and make your own veggie sticks and hummus instead. Incorporate more leafy greens and cruciferous veggies to maximize fiber without overspending.
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Meal plan suggestion
7-Day Meal Plan for 90 30 50 Diet Plan for Type 2 Diabetes
Day 1
- Breakfast: Greek yogurt with chia seeds, blueberries, and strawberries
- Lunch: Grilled chicken breast with quinoa, kale, and avocado
- Dinner: Baked salmon with sweet potatoes, broccoli, and spinach
- Snack: Cottage cheese with walnuts and flaxseeds
Day 2
- Breakfast: Oatmeal with almonds, apples, and flaxseeds
- Lunch: Turkey and spinach salad with olive oil dressing and whole wheat bread
- Dinner: Tofu stir-fry with bell peppers, carrots, and brown rice
- Snack: Low-fat cheese with walnuts and blueberries
Day 3
- Breakfast: Scrambled eggs with kale and whole wheat toast
- Lunch: Lentil and tomato soup with cauliflower and spinach
- Dinner: Grilled chicken breast with Brussels sprouts, sweet potatoes, and avocado
- Snack: Greek yogurt with strawberries and chia seeds
Day 4
- Breakfast: Cottage cheese with blueberries, almonds, and chia seeds
- Lunch: Salmon salad with kale, quinoa, and olive oil dressing
- Dinner: Turkey and black bean chili with tomatoes, bell peppers, and brown rice
- Snack: Greek yogurt with walnuts and flaxseeds
Day 5
- Breakfast: Greek yogurt with chia seeds, apples, and strawberries
- Lunch: Tofu and Brussels sprouts salad with spinach, avocado, and olive oil dressing
- Dinner: Grilled chicken breast with cauliflower, sweet potatoes, and kale
- Snack: Cottage cheese with almonds and blueberries
Day 6
- Breakfast: Oatmeal with flaxseeds, walnuts, and oranges
- Lunch: Turkey and quinoa salad with bell peppers, tomatoes, and olive oil dressing
- Dinner: Baked salmon with broccoli, brown rice, and avocado
- Snack: Greek yogurt with strawberries and chia seeds
Day 7
- Breakfast: Scrambled eggs with spinach and whole wheat toast
- Lunch: Black bean and lentil stew with carrots, tomatoes, and kale
- Dinner: Grilled chicken breast with Brussels sprouts, quinoa, and avocado
- Snack: Cottage cheese with flaxseeds and blueberries
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
Article reviewed
- Written by our editorial team.
- Published on May 13, 2024
- Updated on Nov 1, 2024