The Best Diet For Type 2 Diabetes: 7 Things To Consider

Those with type 2 diabetes need extra effort when it comes to eating healthily. During the ongoing COVID-19 pandemic, panic grocery buying, work-from-home (WFH) orders, and social distancing can have a direct impact on the food that is available to you as well as the amount and type of exercise that your body gets. These myriad factors can ultimately affect your diabetic condition, which primarily occurs when your body fails to use insulin in an effective manner, causing blood sugar (glucose) levels to spiral out of control. Individuals with type 2 diabetes need to consume a balanced diet and closely monitor their intake of carbohydrates. With a tad bit of ingenuity and flexibility and a broad understanding of the basics of food consumption, you can still savour healthy meals.

Mentioned below are 7 things to consider when it comes to a diabetes diet plan.

Understand Your Carbohydrate Requirements And The Right Portion Sizes

According to the Centre for Disease Control and Prevention (CDC), diabetics should obtain 45% of their calorific intake from carbohydrates, with the rest coming from sources of lean protein and healthy fats that support the heart. Good sources of lean protein include chicken, fatty fish such as salmon, and plant-based protein such as tofu. Healthy fats can be obtained from nuts, fish, and vegetables. Servings are generally measured in portions of 15 grams, with most women requiring 3-4 servings of carbohydrates and most men requiring 4-5 servings.

Stay Informed About Which Foods Are Staples In Your Diabetes Diet

When it comes to diabetes diet food list, you must stock up your pantry with the below-mentioned foods:

• Fruits (in moderation)
• Vegetables without starch such as spinach, broccoli, carrots, and green beans
• Whole-grain foods such as brown rice, whole-wheat pasta and whole-wheat bread
• Legumes such as lentils and kidney beans
• Fish (consume 2-3 times a week)
• When it comes to meat, choose lean beef or pork, or chicken and turkey without the skin.
• Non-fat versions of dairy products, including milk, yogurt and cheese

Limit Or Completely Eliminate Specific Foods From Your Diet

When it comes to type 2 diabetes diet, certain foods need to be limited while some others need to be eliminated altogether. These are typically foods that lead to weight gain or have a high glycaemic index, which means that they can lead to quick spikes in blood glucose levels. Some of these foods include:

• Junk food such as fries
• Sodas, fruit punches, and sugar-sweetened drinks
• Sugary snacks as well as ice cream, cakes and cookies

Make Use of Diabetes-Friendly Methods Of Cooking During Food Preparation

While trying to follow a diabetes diet, cooking methods have a huge impact. Keep in mind the following tips:

• Substitute frying with broiling or baking (to eliminate fat)
• Substitute vegetable oil with extra-virgin olive oil (because it supports a healthy heart)
• Completely eliminate trans fats and limit the intake of saturated fats
• Limit the intake of sodium
• Opt for fresh foods and consume frozen or canned foods sparingly

Avoid Takeout Orders

You must opt for home-cooked meals instead of takeout orders because when it comes to the former, you have complete control over portion size and ingredients. Prepare a diabetes diet chart to ensure that you are not missing out on the most important foods and nutrients. Such a chart can tremendously help in planning the menu, purchasing the needed items, and finally preparing them to perfection.

Fresh Food Is Great, And Packaged Options Are Not That Bad Either

The simple pleasure of opting for fresh fare from a grocery store, farmer’s market, or your very own garden has no parallel. However, if you cannot avail these options, you may opt for nutritious frozen, canned, or dried foods.

Go for canned beans, frozen fruit, dried spices.

Beans are a rich source of protein and provide a good amount of fibre. They can help in keeping you fuller for a longer duration. Make sure you choose the version that has no added salt.

Frozen fruit is extremely handy when it comes to oatmeal toppings or preparing a healthy smoothie.

Follow Up Your Healthy Diabetes Meal With Exercise

While you enjoy healthy diabetes meals, you need to allocate some time for physical activities and exercise, which help in ensuring that your body is more sensitive to insulin, thereby helping in better management of diabetes.

The Last Word:

Eating tasty and nutritious food is one of the many pleasures of life. If you have been diagnosed with type 2 diabetes, you do not have to forego the gratification obtained from consuming tasty food. All you need to do is adapt and alter your eating habits as well as the type of foods you consume.

Reference Link:

1. https://www.everydayhealth.com/type-2-diabetes/diet/healthy-meals-for-type-2-diabetes/