Diabetes Type 2 is a disorder in the body’s ability to control and utilize sugar (glucose) as fuel. Too much sugar flows in the circulation as a result of this chronic, long-lasting illness. Over time, cardiovascular, neurological, and immune system issues might result from excessive blood sugar levels. During Type 2 diabetes, the hormone that controls the flow of sugar into your cells, insulin, is not produced by your pancreas in sufficient amounts.
Type 2 diabetes has no known cure, but you may control it by following the diabetes type 2 diet, eating healthy, and doing regular workout exercises. In case diet and exercise are insufficient, you can use diabetic drugs or insulin treatment to control your blood sugar. Here is the Diabetes Type 2 diet plan including the food items that you can eat and the foods that you must avoid. Scroll down to read more.
Diabetes Type 2 Diet
Diabetes Type 2 Diet – Foods To Eat
1. Fish
Fish is a healthy meal choice for diabetics. It provides protein, and omega-3 fatty acids in fish may be good for heart health. Diabetes patients sometimes have low Vitamin D levels, therefore including fish in your diet is a smart way to increase your daily intake of this vitamin. Fish lowers the risks of cardiovascular disease and inflammation, which are widespread in diabetics.
2. Shellfish
Shellfish is beneficial for diabetics. Shellfish lowers cholesterol levels and lowers the risk of diabetes, obesity, and heart disease. The high taste and low-fat content of lobster, clams, crabs, mussels, oysters, and shrimp make them excellent diabetes-management foods. Use these items to prepare a dish with a shellfish theme. Chromium, which aids insulin in the metabolism of glucose, is abundant in crabs. Additionally, it decreases your body’s elevated blood glucose levels.
3. Turkey
Low glycemic index foods include turkey. If you have diabetes, eating turkey as part of your diet can help you maintain healthy blood sugar levels. Turkey breast has no saturated fat and hardly any other fat at all. It is a protein choice with a very low caloric intake that is rich in selenium and niacin.
4. Chicken
People with diabetes can benefit greatly from chicken as an alternative. There are no carbs in chicken, thus it doesn’t significantly affect blood sugar levels. Chicken is low in fat and high in protein. A healthy diabetic diet can include chicken as long as it is cooked healthily.
5. Beans And Legumes
The amount of carbs in beans is modest, thus they do not result in major blood sugar rises. Beans are complex carbohydrates which is digested by the body more gradually than other types. This helps to prolong the stability of blood sugar levels. For diabetics, chickpeas, kidney beans, and black beans are especially beneficial because they all have a GI of around 40 and so don’t drastically alter blood sugar levels. Particularly rich in dietary fiber and beneficial to diabetics are chickpeas.
6. Cottage Cheese
People with diabetes can snack well on cottage cheese. Small-curd cottage cheese contains various vitamins and minerals, as well as over 13 grams of protein and only 4 grams of carbohydrates in a half-cup or 112-gram portion. Low-fat cheeses that are high in protein and low in fat, such as mozzarella, cottage cheese, or ricotta cheese, can help control your blood sugar levels.
7. Eggs
Eggs can be very helpful for diabetics in controlling their blood sugar levels. Additionally, eggs only have 80 calories per one and are a great source of several vitamins and minerals. It may be preferable to consume no more than one egg per day or four to five eggs per week if you have high levels of LDL cholesterol, are overweight, or have a family history of heart disease.
8. Tofu
Proteins and other nutrients found in tofu are abundant and help people with type 2 diabetes manage their blood sugar levels. It is crucial for diabetics to follow a low-fat, low-calorie diet and tofu is perfect for that. However, compared to other non-meat protein sources, soy products like tofu and tempeh have substantially lower carb counts.
Diabetes Type 2 Diet – Foods To Avoid
1. Processed Baked Pastries & Packaged Snacks
Processed sugar, refined wheat flour, and harmful fats are used to make the majority of packaged pastries, cookies, and cakes. Additionally, they contain a variety of chemical components, such as preservatives, coloring, and flavoring compounds. All of these induce substantial increases in insulin and blood sugar. Hummus and veggies, a handful of nuts, or apple slices with nut butter on top can take the place of boxed snacks and processed baked products.
2. French Fries & Deep Fried Junkies
French fries are highly rich in fat and calories since they are deep-fried in oil which includes undesirable saturated fats. If you consume french fries frequently, this can provide a variety of major health problems (such as heart disease and obesity). Additionally, there may be a lot of salt in french fries, which can raise blood pressure. Replace french fries with baked sweet potato wedges or veggie sticks.
3. Beef Slices With Higher Fat Content
Beef or pork ribs, prime rib, rib-eye steak, and beef brisket are examples of meats that are higher in fat. Numerous studies have demonstrated that eating high-fat meats, particularly red meat increases your chance of developing cancer and heart disease. Leaner meats like chicken or turkey breast, sirloin, or eye of round steak should be substituted for higher-fat meat cuts.
4. Sweetened Cereals & Sugary Snacks
Diets heavy in added sugar might cause your blood sugar levels to jump fast and then plummet suddenly. When consumed often, sugary meals are also linked to greater weight gain. Your blood sugar and insulin levels will increase if you eat a high-sugar breakfast cereal first thing in the morning. Additional sugar consumption may raise your chances of obesity, heart disease, and cancer.
5. White Carbohydrates
White bread, rice, and pasta all include “white” carbs that are essentially nutritionally worthless. In addition to elevated levels of low-density lipoprotein cholesterol, they can also result in blood sugar swings, weight gain, and weight loss. White bread should be substituted with whole grain or 100% whole wheat bread. Sugar is added to the highly processed white flour used to make white bread.
Also Read: What Foods To Avoid With Diabetes? 13 Foods Bad For Diabetes
Disclaimer: This article is for informational or educational purposes only, and does not substitute professional advice or consultations with healthcare professionals.