Dietitians and Nutritionists: Expert Insights for Managing Type 2 Diabetes

Why Dietitians and Nutritionists Can Be a Diabetic’s Best Friend

Living with type 2 diabetes means making daily decisions that impact long-term health. From meal choices and portion sizes to medications and lifestyle habits, managing it alone can feel overwhelming. That’s where dietitians and nutritionists become invaluable partners. These trained professionals provide guidance to help people with diabetes make informed, practical, and science-backed decisions.

To dive deeper, we spoke with registered dietitian Analeise Kett, MS, RD, CCT, who shared insights on managing type 2 diabetes, balanced diets, A1C targets, and creating habits that support long-term health.

What Is a Balanced Diet for Type 2 Diabetes?

A balanced diet can vary per individual, but several key components support healthy blood sugar management. Analeise explains:

• Limit Added Sugars: Reduce cane sugar, honey, maple syrup, and foods where sugar is often hidden, such as certain yogurts, cereals, sauces, and beverages.

• Healthy Carbohydrates Spread Throughout the Day: Complex carbs like whole-grain bread, quinoa, brown rice, old-fashioned oats, black beans, peas, and fresh or frozen fruit digest more slowly, leading to steadier blood sugar levels.

• Non-Starchy Vegetables: Vegetables add fiber, vitamins, minerals, and help reduce inflammation. Filling half your plate with cooked or raw vegetables can slow carbohydrate absorption and improve satiety.

• Healthy Proteins: Lean proteins help stabilize blood sugar and promote fullness. Heart-healthy options include chicken, turkey, salmon, halibut, tuna, eggs, tofu, tempeh, Greek yogurt, low-fat dairy, low-sodium cheese, nuts, and seeds. Vegetarian or vegan diets can rely on beans, lentils, tofu, tempeh, and nuts for protein.

• More Fiber: Many people need to increase fiber intake. Tips include adding extra vegetables, sprinkling chia or flaxseeds on oatmeal or yogurt, or incorporating legumes into meals.

• Limited Sodium: Aim for about 2,300 mg of sodium per day. Enhance flavor with healthy fats, herbs, spices, vinegar, citrus, and aromatics instead of salt.

(Source: Analeise Kett, MS, RD, CCT; American Diabetes Association, “Eating Well & Managing Diabetes”)

Approaching Food Differently Based on A1C

Should someone with a high A1C eat differently than someone maintaining a lower A1C?

Analeise explains: “Yes and no,” she says. “If your blood sugar is high, we may be more conservative about carbohydrate portions and monitor how your body responds. But the core principles remain: balance carbohydrates throughout the day, pair them with protein, fiber, or healthy fats, and increase plants. The difference is usually in the intensity, not the direction.”

Understanding Medical Parameters for Diabetes

According to the American Diabetes Association:

• Prediabetes: A1C of 5.7% to 6.4%

• Diabetes: A1C of 6.5% or higher

There is no universal cutoff for “high” or “uncontrolled” diabetes; targets are individualized. For example, someone prone to hypoglycemia may have a slightly higher A1C goal to prevent low blood sugar episodes.

(Sources: American Diabetes Association, “Diagnosis and Classification of Diabetes: Standards of Care in Diabetes—2025”; “Understanding A1C Test”)

What Does a “Balanced” Meal Look Like?

Analeise refers us to the Healthy Plate Method is an easy visual guide:

• ½ plate non-starchy vegetables

• ¼ plate lean protein

• ¼ plate healthy carbohydrate

Not every meal must perfectly match this model, but consistency matters more than perfection. Flexibility is key—balance is about habit, not rigidity.

Moderation and Portion Sizes

Moderation is personal. It can mean enjoying favorite treats occasionally rather than daily, or adjusting portions based on activity level. For example:

• 1 cup of rice ≈ 45g carbohydrates

• A smaller, less active person may need this amount for one meal

• A taller, more active individual may require more

Understanding your body, lifestyle, and relationship with food helps you practice moderation with compassion.

Navigating “Natural” Sugar Substitutes

Not all “natural” sweeteners are blood-sugar-friendly. Honey and maple syrup still raise blood sugar, while zero-carb options like stevia or monk fruit provide sweetness without spikes. Remember: if everything tastes overly sweet, cravings may persist; gradually adjusting your palate is important.

Medications Like Metformin

Medication decisions are best made with your healthcare provider. Analeise recommends asking key questions including:

• What are the risks of this medication for me?

• What are the risks of not taking it?

• What are alternatives?

Medications work best when combined with healthy eating, exercise, and professional guidance.

Final Thoughts

Don’t Go It Alone. Managing type 2 diabetes is not just about numbers—it’s about feeling energized, building sustainable habits, and staying informed. A registered dietitian or nutritionist can help you navigate this journey with personalized advice grounded in science.

Whether you’re starting your diabetes journey or maintaining progress, professional guidance helps you stay focused, confident, and empowered.

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