"The yellow light category contains foods that you can include in small quantities, because they are either slightly processed or have a higher fat content. They shouldn't be daily staples, but they are still considered "healthy" choices."

"The foods listed in the yellow light category are plant-based foods that can certainly be part of your diet in small amounts. Avocados, nuts, seeds, olives, coconut meat, and soy products are all whole foods high in fat, and even though they contain predominantly unsaturated fat, when eaten in large quantities they, too, can cause insulin resistance and high blood glucose. Substituting foods containing unsaturated fat for foods high in saturated fat and trans fat dramatically improves your insulin sensitivity within weeks. That said, it's still very important to be mindful of your total fat intake, even if the majority of your fat comes from unsaturated sources. This will ensure that your liver and muscles have the greatest chance of maximizing their sensitivity to insulin."

What Are Good Carbs for Type 2 Diabetics to Eat?

✓ All fruits (exceptions: dates, avocados, and durian)

✓ All non-starchy vegetables

✓ All starchy vegetables (potatoes, sweet potatoes, squash, and root vegetables)

✓ All legumes, including beans, peas, and lentils (exception: soybeans)

✓ Intact whole grains (minimally processed, like brown rice and quinoa)