1) Type 2 diabetes foods
There are many different ways of eating that are more apt to meet your nutritional needs.
For a type 2 diabetic, choosing a healthy diet with a high intake of nutrient-dense foods, like fruits and vegetables, can go a long way.
It’s important to also get heart-healthy fats in your diet, such as monounsaturated and polyunsaturated fatty acids. These help lower cholesterol to maintain heart health.
More importantly, eat foods high in fiber and they will do much to keep blood sugar management on track and give you a better chance to manage your eating.
So when you’re planning a diet, look for plans that are sustainable and easy to follow. Limiting, regimented diets is not worth it in the long run. Below are some foods you should try to include in your diet that is both nutritious and delicious
- vegetables (like broccoli, cauliflower, spinach, and cucumber)
- fruits (apples, oranges, berries, melons, pears, peaches)
- nuts (almonds, walnuts, pistachios, macadamia nuts, cashews)
- seeds (chia seeds, pumpkin seeds, flax seeds, hemp seeds)
- heart-healthy fats (olive oil, avocados, canola oil, sesame oil)
- whole grains (quinoa, oats, brown rice)
- beverages (water, black coffee, vegetable juice)
- protein-rich foods (skinless poultry, seafood, lean cuts of red meat, tofu, tempeh)
2) Foods you should not eat with type 2 diabetes
In other words, some foods are better for you and contain more vitamins and minerals than others. That is to say, they contain less fat, sugar, and cholesterol. Eating foods low in fat and sugar, as well as carbohydrates and preservatives, can lead to healthier, controlled blood sugar levels.
Here are some of the foods you should avoid when you have type 2 diabetes:
- sweets (candy, cookies, baked goods, ice cream, desserts)
- sugar-sweetened beverages (juice, soda, sweet tea, sports drinks)
- sweeteners (table sugar, brown sugar, honey, maple syrup, molasses)
- trans fats (vegetable shortening, fried foods, dairy-free coffee creamers, partially hydrogenated oil)
- high-fat meat (fatty cuts of pork, beef, and lamb, poultry skin, dark meat chicken)
- processed foods (chips, microwave popcorn, processed meat, convenience meals)
3) Choose a diet based on quality, not quantity
Whether you’re watching your weight or just looking to improve your health, it makes sense to focus on eating more nutritious foods, but it can be tricky to know where to start. Instead of focusing on calories and serving sizes, choose a diet based on nutrient quality, that is, eat more of what’s good for you and less of what isn’t. Aiming to meet or exceed recommended daily intakes (RDIs) of nutrients like vitamins A and C, iron, and calcium will not only help you maintain good health but also healthily lose weight. Meet RDIs by choosing whole foods such as fruits and vegetables; other quality choices include beans, whole grains, and low-fat dairy products.
4) How carbohydrates affect type 2 diabetes
One method you can take to manage your blood sugar levels is to count carbohydrates. You calculate the number of carbohydrates in your meals by counting the grams of carbs they contain.
- Many foods contain carbohydrates, including:
- fruit and fruit juice
- wheat, rice, and other grains and grain-based foods
- dried beans, lentils, and other legumes
- milk and yogurt
- potatoes and other starchy vegetables
- processed snack foods, desserts, and sweetened beverages
A person looking to learn how many grams of carbohydrates are found in popular foods can research books and online resources. They can also search for this information on packaged or processed foods’ nutritional labels.
5) Is the keto diet a good diet for someone with type 2 diabetes?
A keto diet is a diet that focuses on food groups that are high in fat and protein, such as meat, poultry, seafood, eggs, cheese, nuts, and seeds. Non-starchy vegetables, such as broccoli, cauliflower, cabbage, kale, and other leafy greens, are also considered keto-friendly. The low-carb diet is restricted from any foods high in carbohydrates, including grains, dried legumes, root vegetables, fruits, and sweets. This could potentially help people with type 2 diabetes control their blood sugar and manage their triglycerides and HDL (good) cholesterol.
However, certain protein-rich foods will depend on your body’s ketosis. You can avoid consuming a high-saturated fat diet by restricting your consumption of red meat, fatty cuts of pork, and high-fat cheese. You may need to work a little harder at following the keto diet if you want to meet your fiber intake. Nuts, seeds, and leafy greens are all foods rich in fiber. All things considered, more research is needed to explore the long-term benefits and dangers of the keto diet and other low-carb dietary options.
6) Is there a positive association between type 2 diabetes and the Mediterranean diet?
The Mediterranean diet focuses on plant-based foods like fruits, vegetables, beans, whole grains, nuts, seeds, and olive oil. It also restricts red meat and has small portions of fish, poultry, eggs, and dairy.
Mediterranean cuisine, according to experts, should consist of healthy foods such as a wide range of fresh fruits and vegetables, lots of beans, healthy fats, grains, and moderate alcohol consumption.
Studies have shown that following the Mediterranean diet can result in healthier blood sugar levels for people with type 2 diabetes. The Mediterranean diet is also associated with reduced weight and cholesterol and blood pressure levels.
7) What is the DASH diet?
DASH stands for the Dietary Approach to Stop Hypertension and was designed to help lower blood pressure, the DASH diet relies on whole plant-based foods like fruits, vegetables, beans, whole grains, nuts, and seeds. It also includes low-fat dairy products, fish, and poultry. It limits red meat, sweets, and foods high in saturated fat, sodium, or added sugar. DASH (Dietary Approaches to Stop Hypertension) is a healthy diet and lifestyle change that can aid people with type 2 diabetes. It also has been proven to
- blood pressure
- blood cholesterol
- insulin resistance
- body weight
Either eating pattern or diet that you select, it’s crucial to consume lots of nutritious foods and exercise portion control. Strive to limit your consumption of high cholesterol foods, fats, sugars, and others with too much-saturated fat. You might also consider getting a doctor or dietitian to help you find a healthy meal plan that fits your personal health needs and lifestyle.