Eating Well with Type 2 Diabetes and MASH (Formerly Called NASH)
Nutrition Tips to Support Healthy Blood Sugar and Liver Health
If you have both type 2 diabetes and metabolic dysfunction-associated steatohepatitis (MASH) (formerly called nonalcoholic steatohepatitis or NASH), healthy eating is one of the most important steps you can take to support your overall health.
A balanced eating pattern may help:
- Improve blood sugar control
- Support liver health
- Reduce liver fat
- Improve cholesterol and triglyceride levels
- Help maintain a healthy weight
- Lower the risk of heart disease
Small, consistent changes often have the greatest long-term benefits.
Build a Balanced Plate
A simple plate method can help you create balanced meals.
Fill Your Plate With:
🥦 ½ Plate: Non-Starchy Vegetables
Choose a variety of colorful vegetables such as:
- Broccoli
- Green beans
- Spinach
- Cauliflower
- Bell peppers
- Cucumbers
- Tomatoes
- Asparagus
- Zucchini
These foods are naturally high in fiber and nutrients while being lower in calories and carbohydrates.
🍗 ¼ Plate: Lean Protein
Protein helps support muscle health and can help you feel full.
Good choices include:
- Chicken or turkey (skin removed)
- Fish and seafood
- Eggs
- Beans and lentils
- Tofu
- Plain Greek yogurt
- Lean cuts of beef or pork
Aim to include a source of protein at each meal.
🌾 ¼ Plate: High-Fiber Carbohydrates
Choose carbohydrates that provide fiber and digest more slowly.
Examples include:
- Brown rice
- Quinoa
- Oatmeal
- Sweet potatoes
- Whole wheat pasta
- Whole grain bread
- Beans and lentils
These foods may help support steadier blood sugar levels compared with refined carbohydrates.
Choose Healthy Fats
Healthy fats support heart health and may also benefit liver health.
Good options include:
- Olive oil
- Avocados
- Unsalted nuts
- Seeds
- Natural nut butters
Limit foods high in saturated fat such as:
- Fatty cuts of meat
- Butter
- Cream
- Fried foods
- Processed meats
Limit Added Sugars
Too much added sugar can make it harder to manage blood sugar and may contribute to excess fat in the liver.
Try to limit:
- Regular soda
- Sweet tea
- Candy
- Cakes and cookies
- Sweetened cereals
- Sugary coffee drinks
Choose:
- Water
- Sparkling water
- Unsweetened tea
- Coffee without added sugar (if appropriate)
Eat More Fiber
Fiber helps support both blood sugar and digestive health.
High-fiber foods include:
- Vegetables
- Fruits
- Beans
- Lentils
- Oatmeal
- Whole grains
- Chia seeds
- Ground flaxseed
Increase fiber gradually and drink plenty of water unless your healthcare provider has instructed you to limit fluids.
Choose Heart-Healthy Proteins
Fish rich in omega-3 fatty acids may support heart health.
Examples include:
- Salmon
- Trout
- Sardines
- Herring
- Tuna (lower-mercury varieties)
If you do not eat fish, discuss other options with your healthcare provider.
Watch Sodium Intake
Many people with diabetes also have high blood pressure.
Reduce sodium by:
- Choosing fresh foods more often
- Limiting processed foods
- Rinsing canned vegetables and beans
- Using herbs and spices instead of salt
Be Mindful of Portions
Large portions can affect both blood sugar and weight.
Helpful strategies include:
- Eating slowly
- Using a smaller plate
- Measuring portions when needed
- Avoiding eating directly from large packages
Healthy Lifestyle Habits
Nutrition works best when combined with other healthy habits.
Aim to:
- Stay physically active if your healthcare provider approves
- Get enough sleep
- Take medications as prescribed
- Keep regular follow-up appointments
- Monitor your blood sugar as directed
Small Changes That Can Make a Big Difference
✔ Fill half your plate with vegetables.
✔ Choose whole grains more often.
✔ Drink water instead of sugary beverages.
✔ Include lean protein with meals.
✔ Choose healthy fats in moderation.
✔ Limit highly processed foods.
Remember—healthy eating doesn't have to be perfect. Small improvements over time can support better health.
When to Call Your Healthcare Provider
Contact your healthcare provider if you:
- Have blood sugar readings that are consistently above or below your target range
- Experience frequent episodes of low blood sugar
- Notice yellowing of your skin or eyes (jaundice)
- Develop swelling in your abdomen, legs, or ankles
- Have increasing fatigue or weakness
- Experience persistent nausea, vomiting, or poor appetite
- Have unexplained weight loss
- Notice dark-colored urine or pale-colored stools
- Have persistent pain or discomfort in the upper right side of your abdomen
- Have questions about your medications, diet, or weight management plan
Seek emergency medical care immediately if you experience severe abdominal pain, confusion, difficulty staying awake, vomiting blood, black or tarry stools, or any other severe or rapidly worsening symptoms.
Medical Disclaimer
This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.
Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.
Call 911 if you are experiencing a medical emergency.