Choosing the best foods to eat in a type 2 diabetes diet…
…can help lower or stabilize your blood sugar levels.
Learn what kinds of foods should be on the menu when planning your diabetes diet.
Type 2 diabetes diet doesn’t mean you have…
…to give up all the foods you enjoy…
…you can still eat a wide range of foods while managing this condition.
Diets for type 2 diabetes must be balanced:
…They should include a range of healthy carbohydrates…
…fats, and proteins, according to the National Institute…
…of Diabetes and Digestive and Kidney Diseases (NIDDK).
According to the American Diabetes Association (ADA)…
…a key point is to eat foods that are naturally high in nutrients…
…to help keep your blood sugar level in your target range…
…and avoid sudden swings that can trigger symptoms of type 2 diabetes…
…including frequent urination and thirst.
Dianna has a few words to say…
Because I have been diagnosed with type 2 diabetes…
…I’m very confused about what foods I can eat.
My friend, who is a doctor, told me that I don’t need to worry…
…I still have plenty of healthy, tasty foods to choose from.
Since then, I have loved eating healthy foods that she recommended…
…and I have also loved exercising regularly to maintain a healthy lifestyle.
Now let’s get started…
A Type 2 Diabetes Diet: What Should You Eat?
It is important to understand how different foods…
…affect your blood sugar before you can follow a healthy diet for diabetes.
According to the Mayo Clinic, carbohydrates…
…which are commonly found in grains, bread…
…pasta, milk, sweets, fruit, and starchy vegetables…
…are broken down into glucose in the blood…
…which raises blood sugar and can lead to hyperglycemia.
A previous review found that proteins and fats have little…
…or no impact on blood sugar levels.
Both should be consumed in moderation…
…along with carbohydrates – to keep calories down and weight in check.
To hit your blood sugar level target, eat a variety…
…of foods but monitor portions for foods with a high carbohydrate content,
“[Foods high in carbohydrates] have the most impact on blood sugar level. This is why some people with diabetes count their carbohydrates at meals and snacks,”
says Alison Massey, RD, a certified diabetes educator in Frederick, Maryland.
How Many Carbs Can You Eat if You Have Diabetes?
For people with diabetes, there is no “one-size-fits-all” carb target…
…according to the Centers for Disease Control and Prevention (CDC).
In the end, the amount depends on factors…
…such as your age, weight, and activity level.
As a general rule, however, people with diabetes should get…
…about half of their daily calories from carbohydrates.
Multiply 50 percent by your daily calorie target…
…to determine your daily carb need.
If you consume 2,000 calories a day…
…aim to eat and drink about 1,000 calories of carbohydrates.
According to the CDC, 1 gram of carbs provides 4 calories…
…so you can divide the number of calories from carbs…
…by 4 to determine your daily target for grams of carbs…
…which comes out to 250 grams in this case.
In order to determine the best daily carb goal for you…
…you should work with a certified diabetes care…
…and education specialist or a registered dietitian.
Heres the main part…
The Best Foods to Eat in a Type 2 Diabetes Diet
Here’s a helpful guide from the NIDDK…
…for picking the best foods for type 2 diabetes:
…Fill one-half your plate (use a 9-inch dish as a reference)…
…with nonstarchy vegetables.
One-fourth of your plate should be protein…
…(such as meat or a plant-based option)…
…and the remaining fourth should be starch…
…such as starchy vegetables, fruit, or a small glass of milk.
In your diabetes diet, limit processed and sugary foods…
…because they are unhealthy carbs.
Soda, candy, and other packaged or processed snacks…
…such as corn chips, potato chips, and the like, fall into this category.
Although artificial sweeteners like those…
…in diet sodas won’t necessarily spike your blood sugar…
…the same way white sugar does…
…they could still have an effect on your blood sugar levels…
…and alter your body’s insulin response.
When 17 obese, non-insulin-resistant people consumed…
…a beverage containing sucralose (sold as Splenda)…
…before taking a standardized dose of glucose…
…their blood sugar and insulin levels rose more…
…than when they drank plain water.
In contrast, a meta-analysis published in May 2018…
…in the European Journal of Clinical Nutrition found…
…that artificial sweeteners did not increase blood sugar levels.
Researchers need to conduct more research…
…to determine how artificial sweeteners affect diabetics.
Here are a few tips to help you choose…
…the most diabetes-friendly foods from each food group.
What Foods High in Protein Are Good for Type 2 Diabetes?
People with diabetes should eat lean proteins low in saturated fat…
…according to the American Diabetes Association (ADA).
A vegan or vegetarian diet makes getting enough…
…and the right balance of protein more difficult…
…but you can find your protein fix in foods like beans…
…(dry or canned beans, and bean products like hummus and falafel)…
…nuts and nut spreads, tempeh, and tofu.
According to Harvard Health, nuts are also high in fat and calories…
…so keep portion sizes in mind when snacking on nuts.
The American Heart Association (AHA)…
…defines a serving of nuts as a small handful (about 1.5 ounces).
According to USDA estimates, 1.5 ounces of unsalted almonds…
…provide 258 calories and nearly 23 grams of fat.
In the meantime, processed or packaged foods…
…should be avoided or limited in your diabetes diet…
…because, in addition to added sugars and processed carbohydrates…
…these foods are often high in sodium.
If you consume too much sodium in your diet…
…it can raise your blood pressure and, in turn…
…increase your risk of heart disease or stroke.
According to the Mayo Clinic, heart disease…
…and stroke are two of the complications of diabetes.
It is important to manage your blood pressure when you have diabetes.
Including protein-rich foods in your diet…
…can help keep you satiated and promote weight loss…
…according to a previous study.
Just 5 percent of body weight loss improves blood sugar control…
…in overweight and obese individuals with type 2 diabetes…
…according to a review published in the International Journal…
…of Clinical Practice in June 2014.
Best options, according to the ADA:
- Fish high in omega-3 fatty acids, such as salmon, sardines, Albacore tuna, mackerel, and rainbow trout
- Shellfish, including clams, crab, imitation shellfish, lobster, scallops, shrimps, and oysters
- Skinless turkey
- Skinless chicken
- Beans and legumes
- Cottage cheese
- Nuts and nut spreads, like almond butter (in moderation)
- Whole eggs
- Tofu
It’s not true that all carbs are off-limits if you’re managing diabetes.
The American Diabetes Association recommends a diet rich…
…in vitamin-rich whole grains for people with diabetes.
Whole grains contain fiber, which is beneficial for the digestive system.
According to the Mayo Clinic, fiber can also promote feelings of fullness…
…preventing you from reaching for unhealthy snacks…
…and can help slow blood sugar levels.
Whole grains also contain healthy vitamins, minerals, and antioxidants…
…which are beneficial for everyone, regardless of diabetes status.
However, grains in the form of popular foods such as white bread…
…as well as sugary, processed, or packaged grains…
…should be avoided or limited to prevent blood sugar spikes.
In addition, while some refined white flour is enriched…
…meaning iron and B vitamins that were removed…
…during milling are added back in – it lacks the fiber that whole grains do…
…according to the USDA. The Harvard TH Chan School of Public Health…
…explains that fiber slows the breakdown of starch…
…(a type of carb) into glucose (sugar), keeping blood sugar levels steady.
According to the NIDDK, while Harvard lists whole grains…
…as a healthy carb source, it’s still important to keep tabs…
…on your overall carb intake and practice portion control…
…to maintain a steady blood sugar level.
Best options (in moderation), per the ADA and the NIDDK:
- Wild or brown rice
- Quinoa
- Barley
- Whole-grain breads, such as 100 percent whole-wheat bread (check that each slice offers at least 3 g of fiber)
- Whole-grain cereal, such as steel-cut oats
- Whole-wheat pasta
Keep reading…
Which Types of Dairy Can People With Diabetes Eat?
People with diabetes can benefit greatly from dairy…
…if they choose it well and consume it in moderation.
As a matter of fact, a review published in Nutrients in September 2017…
…found that dairy products such as milk…
…and yogurt offer protective effects against type 2 diabetes.
Choose low-fat and fat-free dairy options whenever possible…
…to keep calories down and saturated fats at bay.
In addition, avoid flavored dairy products…
…such as milks and yogurts, without added sugar.
Best options, per the ADA and the Mayo Clinic:
- Unsweetened almond milk
- Unsweetened soy milk
- Nonfat plain Greek yogurt
- Nonfat, low-sodium cottage cheese
- Reduced-fat cheese (in moderation)
- Nonfat, unsweetened kefir
- Skim milk
What Vegetables Are Good for People With Diabetes?
Vegetables are an essential part of any healthy diet…
…and diabetes diets are no exception.
Veggies are full of fiber and nutrients…
…and nonstarchy varieties are low in carbohydrates…
…which is great for people with diabetes who strive…
…to control their blood sugar levels.
For packaging, frozen vegetables…
…without sauce are just as nutritious as fresh…
…and low-sodium canned veggies can be a good choice if you’re in a hurry.
Be sure to watch your sodium intake to prevent high blood pressure…
…and consider draining…
…and rinsing salted canned veggies before eating…
…as recommended by the ADA.
Consider low-sodium or sodium-free canned veggies…
…if you decide to go that route.
Follow this general rule: Fill half of your plate…
…with nonstarchy vegetables, as recommended by the NIDDK.
You can also try mashed cauliflower…
…if you’re craving white potatoes.
Best veggie options, according to the ADA:
- Greens, like spinach, kale, and Swiss chard
- Cruciferous veggies, like broccoli and cauliflower
- Cucumbers
- Asparagus
- Jicama
- Brussels sprouts
- Onions
- Artichoke hearts
- Peppers
- Beets
Go on…
What Fruits Are Good for Diabetes?
When chosen wisely and eaten in moderation…
…fruit can actually be beneficial in a diabetes diet.
Fruit, in particular, can be an excellent substitute…
…for unhealthy processed sweets…
…such as pastries, cakes, and cookies…
…while providing disease-fighting antioxidants…
…vitamins, minerals, and satiating fiber too.
However, just as with grains, it’s important…
…to count your carbs when eating nature’s candy.
An average piece of whole fruit or 12 cup of canned…
…or frozen fruit typically contains 15 grams of carbs…
…while fruit juice – a less desirable source of fruit for diabetics…
…can have that much in 1/3 to 1/2 cup.
In addition, dried fruit may not be the best way to get your fix.
As so much water has been removed…
…this variety is usually less filling than whole fruit…
…2 tablespoons of raisins contain the same 15 grams as a small piece of whole fruit!
The same goes for canned fruit: It often contains…
…a high concentration of sugary syrup, which should be avoided at all costs.
Instead, look for terms like “packaged in its own juice,” “unsweetened,”…
….or “no added sugar,” says the ADA.
The trendy juices are also less than ideal…
…as they lack the fiber that you’d find in whole fruit that has been skinned.
The good news is, when consumed in moderation…
…and made with whole ingredients and no added sugar…
…fruit smoothies can be a good food for diabetics.
Consider stocking your fridge with unsweetened frozen fruit…
…so you can whip one up quickly for breakfast.
Each smoothie should contain no more…
…than 1 cup of fruit to keep carbs under control.
It will also help your body break down the carbohydrates more slowly…
…resulting in a reduced spike in blood sugar.
To choose a fruit that is diabetic-friendly, use the glycemic index…
…(a scale you can use to determine how much a particular food…
…will spike your blood sugar). Additionally, you can consult…
…with your healthcare provider about how to safely eat fruit when you have diabetes.
There are several fruit choices available to you, according to the ADA.
Some of the best options are:
- Berries, like blueberries,strawberries , and raspberries
- Apples with the skin on
- Peaches with the skin on
- Tart cherries
- Apricots with the skin on
- Pears with the skin on
- Oranges
- Kiwi
- Bananas
- Grapes
- Melon
Best Supplement for Diabetics
Deep Sleep Diabetes Remedy
Type 2 diabetes is on the rise, and millions…
…of Americans are already suffering from it.
People can reduce the effects of diabetes…
…with the Deep Sleep Diabetes Remedy and lead a healthier lifestyle.
This is a 3-minute program that may help reverse type 2 diabetes…
…while removing its symptoms.
It is based on herbal tea used by Thai people for generations.
The tea contains some spices and herbs that are beneficial…
…to the body without causing any side effects.
You will learn how to prepare the tea and use it to deal…
…with the effects of type 2 diabetes through the program.
The program is called Deep Sleep Diabetes Remedy…
…because you need to drink the team before you go to bed.
Additionally, tea promotes good sleep, which is essential for diabetics.
The program also claims to reduce inflammation.
Inflammation is common among people with diabetes.
You may be able to reduce this inflammation through this program.
Moreover, it will help you control your blood sugar levels…
…since the spices and herbs present in the tea suppress…
…the appetite and untimely cravings in your body.
The comprehensive program is ideal for fighting type-2 diabetes naturally…
…and thousands of Deep Sleep Diabetes Remedy users agree.
Pros and Cons of Using Deep Sleep Diabetes Remedy
There are pros and cons to every program…
…that claims to help you control diabetes…
…and Deep Sleep Diabetes Remedy is no different.
For a better understanding of the program…
…it would be great to know its pros and cons.
Listed below are the pros and cons of this program…
…so you can get a better idea of what to expect.
Pros
Controls Blood Glucose Levels
Controlling blood glucose levels or blood sugar levels…
…is one of the goals of the program.
In addition to consuming the herbal tea prepared…
…using the program’s instructions…
…you are also adding something to your body…
…that helps you consume sugar without having to take insulin shots.
As a result, the herbal tea helps control blood sugar levels…
…by combating insulin resistance in the body.
Makes You Feel Energetic
Diabetes patients often experience a lack of energy.
Sugar is a good source of energy…
…but people with diabetes can’t consume sugar…
…so they get less energy from other foods.
However, you will feel more energetic…
…after using the Deep Sleep Diabetes Remedy program.
By using the program, your body will consume the sugar in your blood…
…making you feel more energetic.
Promotes Sound Sleep
Your body functions better when you sleep well.
Using this program, you can get the quality sleep you need…
…for losing weight, controlling diabetes, and other reasons.
Also, the herbal tea helps with insomnia…
…so you’ll get a good night’s sleep after trying the program.
Comes with a Money-back Guarantee
You can get your money back if you don’t like…
…the Deep Sleep Diabetes Remedy program within 60 days.
If you feel that the program isn’t working…
…and you aren’t seeing the results you want…
…despite trying the exercise, herbal tea…
…and other such things prescribed in the program, you can claim a refund.
You must, however, file the claim within 60 days of the original date of purchase.
Easy to Use
The program is easy to use, and there is no need…
…to take any oral medications or pills with it.
There is also no need to make drastic lifestyle changes.
Therefore, it is easy to adapt to Deep Sleep Diabetes Remedy.
Cons
Only Available on the Official Website
The program is only available through the Official Website.
There is no hard copy shipped to your address…
…and all the content is available digitally…
…so access requires a smartphone, PC, and an active internet connection.
Results are Gradual
Results won’t happen overnight…
…with the Deep Sleep Diabetes Remedy program.
It is a process that takes time.
Moreover, the results depend on the chronicity of diabetes.
As well as other factors, such as age, gender, and much more.
Sum Up!
Diet is one of the most important components…
…of good diabetes management.
Diet affects insulin resistance in one way or another.
There appears to be a lot to remember…
…but it boils down to simple, nutritious eating.
Ultimately, you can cut through the noise…
…by choosing a diet rich in whole plant-based foods…
…such as vegetables and fruit, and lean proteins…
…whole grains, and healthy, plant-based fats.
Don’t forget that, and you don’t need to follow a lot of rules…
…even when you have type 2 diabetes.
Conclusion
When you are diagnosed with type 2 diabetes – or even prediabetes…
…your doctor will likely suggest you alter your diet…
…or the diet of someone you care for.
Take this opportunity to become more aware…
…of what you are eating on a regular basis.
If you follow a diabetes diet, you don’t have to give up…
…your favorite foods or family meals.
You can still celebrate “pizza night,” celebrate birthdays and anniversaries…
…and have holiday meals and vacation meals.
Meal planning and eating habits are more about what you do on a regular basis.
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Hi there! I’m a food enthusiast and journalist, and I have a real passion for food that goes beyond the kitchen. I love my dream job and I’m lucky enough to be able to share my knowledge with readers of several large media outlets. My specialty is writing engaging food-related content, and I take pride in being able to connect with my audience. I’m known for my creativity in the kitchen, and I’m confident that I can be the perfect guide for anyone looking to take their culinary journey to the next level.
