How to be sure you are eating the right foods in your Type 2 Diabetes Diet? With so much conflicting information out there, it can be hard to know where to start.
Should you cut down on carbohydrates? Increase your fat intake?
Here’s what you need to know about the Type 2 Diabetes Diet so that you can make an informed decision about what foods to eat and which ones to avoid.
Foods to Eat-1) fruits (apples, oranges, berries, melons, pears, peaches)
Type 2 diabetics should eat at least two servings of fruits a day. Low-sugar fruits like apples, oranges, berries, melons, pears, and peaches are better than high-sugar fruits like mangoes or pineapple.
While eating fruit is recommended as part of any healthy diet plan, type 2 diabetics need to be aware that some fruit juices may contain excessive amounts of sugar.
That’s why they need to read labels carefully. Choose 100% fruit juice over juice drinks made from concentrate—these may have added sugar.
2) vegetables (like broccoli, cauliflower, spinach, cucumbers, and zucchini)
If you’re overweight, eat more vegetables. Vegetables are a low-calorie food that fills you up quickly—an important consideration if you’re trying to lose weight.
They also provide vitamins, minerals, and fiber that help promote health. Do try one new vegetable every week—you might discover a new favorite!
Most Americans don’t eat enough vegetables, so it’s an excellent way to get in more essential nutrients while lowering your caloric intake (if calories are a concern).
A bonus is that most types of vegetables have zero carbs, which makes them ideal for any type of low-carb diet plan.
3) whole grains (quinoa, oats, brown rice, farro)
Eating complex carbs is one of the best Type 2 diabetes diet tips because they will help you feel full longer, boost your energy levels, and keep your blood sugar more stable.
When choosing grains for your Type 2 diabetes diet plan, be sure to select whole grains over processed ones, which have been stripped of their fiber.
Whole-grain cereal is a good source of fiber that’s also low in calories. Add some berries or chopped walnuts for a satisfying crunch (another whole food).
Remember that fat slows down digestion; so, if you’re following a Type 2 diabetes diet plan make sure most of your healthy carb intake comes from whole grain sources such as brown rice, quinoa, or oats. Other healthy complex carbohydrates include sweet potatoes, beans, and peas.
4) legumes (beans, lentils, chickpeas)
Legumes like kidney beans, black beans, pinto beans, lentils, and chickpeas are all great options for weight loss.
They’re packed with protein so they keep you feeling full longer—which helps keep your portions in check.
Research shows that a higher protein diet can help boost metabolism by up to 25 percent without increasing calorie intake.
Plus, they’re rich in fiber which helps you feel fuller longer. Just one cup of cooked kidney beans contains roughly 16 grams of protein and 15 grams of fiber!
Maintain a healthy diet plan to have one serving of legumes per day or every other day. If you don’t love them on their own yet, try adding them into homemade veggie burgers or tasty dips like hummus.
5) Nuts (almonds, walnuts, pistachios, macadamia nuts, cashews)
Nuts are high in fat, but it’s good for your monounsaturated kind. Besides being packed with protein, nuts also contain omega-3 fatty acids (found in fish), vitamin E, magnesium, and iron.
Walnuts have even been linked to lowering the risk of Alzheimer’s disease; simply mix them into your salad or cereal for added crunch.
But watch out! If you suffer from diabetes — or any other condition that requires limiting your sugar intake — eating too many nuts can get dangerous because they’re so easy to overeat.
Plus, they’re very calorie-dense! One small handful of nuts can pack 150-200 calories which is more than a chocolate bar!
6)seeds (chia seeds, pumpkin seeds, flax seeds, hemp seeds)
Seeds are rich in magnesium, which helps blood vessels relax, making it easier for blood glucose to pass through.
They’re also a good source of potassium, an important mineral for controlling blood pressure levels. Magnesium deficiencies are fairly common in Type 2 diabetes because insulin resistance prevents your body from properly absorbing it from food.
Seeds and nuts that contain healthy fats can improve blood vessel health, which in turn will help lower your risk of developing diabetes-related complications.
Flax seeds and chia seeds are especially helpful for improving cholesterol levels because they lower triglycerides—fats that you want to keep low if you’re trying to reduce your risk of cardiovascular disease or Type 2 diabetes.
Foods to Avoid -1) high-fat meat (fatty cuts of pork, beef, and lamb, poultry skin, dark meat chicken)
Limit your portions of meat. While high-fat meats can be part of a healthy diet, try not to eat too much.
These foods are high in saturated fat, which is linked with heart disease. Reducing calories from saturated fat may help lower cholesterol levels and lower your risk for heart disease and stroke.
2) full-fat dairy (whole milk, butter, cheese, sour cream)
High-fat dairy products are full of saturated fat, which increases bad (LDL) cholesterol levels in your body.
This reduces blood flow through arteries in your heart, which is a serious risk factor for heart disease.
Some of these foods also contain a type of sugar called lactose that might increase insulin resistance and inflammation, both of which contribute to Type 2 diabetes.
Eating less high-fat dairy will help you control your weight and reduce the risks of heart disease at the same time.
The American Heart Association recommends eating or drinking no more than six servings per week—and consuming low-fat or nonfat versions of milk instead of whole milk whenever possible.
3) sweets (candy, cookies, baked goods, ice cream, desserts)
Don’t let your diabetes diagnosis stop you from eating all of your favorite treats. It’s easy to create sugar-free desserts, cookies, and candies that will keep you happy without pushing up your blood glucose levels.
When it comes to sweets, choose those that have a low glycemic index (GI), meaning they cause a gradual rise in blood glucose levels rather than a sudden spike.
Foods with a low GI include whole grains like barley, oats, quinoa, brown rice, and buckwheat groats; some fruits like raspberries; and most vegetables like cauliflower.
4) sugar-sweetened beverages (juice, soda, sweet tea, sports drinks)
These beverages are loaded with sugar—often more than you might think. Just one soda a day can increase your risk of type 2 diabetes by 25%.
Choose unsweetened versions, such as sparkling water with fresh lime or lemon juice. Check nutrition labels to determine how much sugar is in a beverage.
Limit yourself to one 12-ounce can (or regular size glass) per day, especially if you’re overweight or have prediabetes.
If you want something sweet, drink a small glass of 100% fruit juice; choose it over sugary drinks whenever possible.
Remember that 100% fruit juice contains calories from natural sugars, just like other carbohydrates! Aim for no more than 4 ounces for women and 8 ounces daily for men.
5) processed foods (chips, microwave popcorn, processed meat, convenience meals)
You may have noticed that many of these items contain sugar, salt, or fat. Your body needs sugar from natural sources (such as fruits) to balance blood sugar levels.
Salt is an essential nutrient your body uses to maintain good health, but processed food often contains added sodium.
Processed meats contain artificial preservatives and additives that you don’t need in your diet (especially if you’re looking to lose weight).
And fat is known as a ‘macronutrient’ because it’s needed in large amounts by your body. But saturated fats are particularly harmful — they can lead to clogged arteries that could trigger heart attacks or strokes.