What are some of the best foods to eat before you work out if you’ve been diagnosed with Type 2 Diabetes?

– Dionne D.


Those with Type 2 Diabetes usually have normal digestion and absorption, whereas their cellular uptake of sugars from the blood is hindered. Your body’s individual response to carbohydrates may be different than others’. That said, it’s safe to say that large volumes of carbs, especially simple sugars are a bad idea. You’ll want to stick to smaller portions of easily-digested carbohydrates or have complex carbohydrates earlier in the day to allow for their metabolism and to provide needed fuel to working muscles.

Consider some of the following suggested pre-workout snacks (assuming full meal was 3+ hours ago):

An hour before

  • Rye crisps thinly spread with nut butter and topped with apple slices
  • Half a turkey sandwich
  • Cup of Greek yogurt with berries and sliced almonds
  • Hummus with raw veggies and whole wheat crackers


30 min before

  • Mix protein powder in milk for instant shake
  • Handful of gold-fish crackers
  • Frozen sugar-free pudding pop
  • Half toasted English muffin with margarine

If you take insulin, be sure to check your blood sugar level and adjust your intake accordingly to anticipate the effect from your workout. Pack a juice box in your gym bag or locker to have on hand in case your blood sugar level drops.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

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