7 Things to Consider When Choosing the Best Type 2 Diabetes Diet for You

7 Things to Consider When Choosing the Best Type 2 Diabetes Diet for You

Consuming a balanced diet might benefit you in managing your blood sugar levels and weight if you have type 2 diabetes.

7 Things to Consider When Choosing the Best Type 2 Diabetes Diet for You

Consuming a balanced diet might benefit you in managing your blood sugar levels and weight if you have type 2 diabetes.

 If your meal plan helps you maintain healthy body weight and blood sugar levels within your goal range, it may help lower your chance of developing problems such as nerve damage, heart disease, or stroke, according to a 2017 scientific review.

Keep reading to understand how various diets and eating habits might affect your health and type 2 diabetes treatment.

Source - ADA Health

Foods To Consume If You Have Type 2 Diabetes

To satisfy your health goals, you might have to adopt a range of different eating patterns and diets.

With type 2 diabetes, it’s critical to choose nutrient-dense meals that supply your body with the fibre, vitamins, and minerals it requires.

Additionally, you should include a range of heart-healthy fats into your diet, including monounsaturated and polyunsaturated fatty acids. According to a 2017 scientific review, these may help lower your cholesterol levels and promote heart health.

Similarly, eating a selection of high-fibre meals may help control blood sugar levels and keep you feeling fuller for longer, which can help you avoid eating when you’re not hungry.

Also, your diet should be sustainable and simple to follow. Diet programmes that are very restricted or do not match your lifestyle might be considerably more difficult to maintain over time.

Here are some examples of nutritious foods to include in your diet:

  • fruits (apples, oranges, berries, melons, pears, peaches)
  • vegetables (like broccoli, cauliflower, spinach, cucumbers, zucchini)
  • whole grains (quinoa, couscous, oats, brown rice, farro)
  • legumes (beans, lentils, chickpeas)
  • nuts (almonds, walnuts, pistachios, macadamia nuts, cashews)
  • seeds (chia seeds, pumpkin seeds, flax seeds, hemp seeds)
  • protein-rich foods (skinless poultry, seafood, lean cuts of red meat, tofu, tempeh)
  • heart-healthy fats (olive oil, avocados, canola oil, sesame oil)
  • beverages (water, black coffee, unsweetened tea, vegetable juice)

Foods To Avoid If You Have Type 2 Diabetes

There are a few foods that you must completely avoid if you have type 2 diabetes.

Certain foods, on the other hand, are more nutrient-dense than others. This indicates they have a higher concentration of vitamins and minerals. Plus, they are lower in fat, sugar, and cholesterol.

Consuming fewer meals high in saturated fat, trans fat, and added sugar may aid in blood sugar control and help reduce diabetes-related health issues, according to a 2019 study.

The following foods should be avoided if you have type 2 diabetes:

  • high-fat meat (fatty cuts of pork, beef, and lamb, poultry skin, dark meat chicken)
  • full-fat dairy (whole milk, butter, cheese, sour cream)
  • 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)
  • processed foods (chips, microwave popcorn, processed meat, convenience meals)
  • trans fats (vegetable shortening, fried foods, dairy-free coffee creamers, partially hydrogenated oil)

Counting Carbs For Type 2 Diabetes

Carbohydrate counting is one strategy for managing your blood sugar levels. Carbohydrate counting involves adding up the grams of carbs consumed throughout each meal.

With diligent monitoring, you may determine the number of carbs you need to consume to maintain a healthy blood sugar level while receiving insulin injections. A doctor, nurse, or dietician can help you with getting started.

Numerous foods include carbs, including the following:

  • wheat, rice, and other grains and grain-based foods
  • dried beans, lentils, and other legumes
  • potatoes and other starchy vegetables
  • fruit and fruit juice
  • milk and yoghurt
  • processed snack foods, desserts, and sweetened beverages

There are many books and online resources that you can use to learn how many grams of carbohydrates are found in portions of common foods. You can also check the nutritional labels of packaged and processed foods.

The Pluses And Minuses Of A Ketogenic Diet For Type 2 Diabetes

The keto diet is a low-carbohydrate diet that emphasises protein and fat-rich foods including meat, poultry, fish, eggs, cheese, nuts, and seeds. Nonstarchy vegetables such as broccoli, cauliflower, cabbage, kale, and other leafy greens are also included.

It restricts carbohydrates-dense foods such as grains, dry legumes, root vegetables, fruits, and sweets. Ketogenic diets typically consist of between 20 and 50 grams of carbs per day.

According to a 2017 evaluation of nine research, reduced carbohydrate diets may improve blood sugar control in individuals with type 2 diabetes by increasing triglyceride and HDL (good) cholesterol levels.

Another 2018 research found similar results, indicating that the ketogenic diet could help stabilise blood sugar levels and insulin resistance.

However, depending on the protein-rich meals you consume, the keto diet and many other low carbohydrate diets may be high in saturated fat. Reduce your saturated fat intake by consuming less red meat, fatty cuts of pork, and high-fat cheese.

Also, it might be difficult to get enough fibre on a ketogenic diet. As a result, it’s important to consume a range of low carbohydrate meals that are high in fibre, such as nuts, seeds, and leafy greens.

However, further study is required to determine the long-term advantages and hazards of the keto diet and other low-carbohydrate eating patterns.

The Meditteranean Diet Benefits To The Treatment Of Type 2 Diabetes

The Mediterranean diet is a dietary pattern that focuses on plant-based foods such as fruits, vegetables, dry legumes, whole grains, nuts, seeds, and olive oil. Also, it restricts red meat and allows for modest amounts of fish, poultry, eggs, and dairy products.

The Mediterranean diet aims to be vitamin and mineral-dense, high in fibre, and low in saturated fat. It is cholesterol-free, saturated fat-free, trans-fat-free, and sugar-free.

According to a 2014 review of research, those who follow a Mediterranean diet had lower blood sugar levels than those who follow a standard American diet. Moreover, the Mediterranean diet has been related to weight loss, as well as lowered cholesterol and blood pressure levels.

Furthermore, one 2017 analysis indicated that long-term adherence to the Mediterranean diet may be associated with a 20–23% reduced risk of acquiring type 2 diabetes and a 28–30% lower risk of cardiovascular problems.

Type 2 Diabetes And The Dash Diet

The DASH diet, which stands for Dietary Approach to Stop Hypertension, was intended to help people with hypertension manage their blood pressure.

The DASH diet, like the Mediterranean diet, places a high value on plant-based foods such as fruits, vegetables, dry legumes, whole grains, nuts, and seeds.

Similarly, fish, chicken, and low-fat dairy products are included. It restricts the consumption of red meat, sweets, and meals heavy in saturated fat, salt, or added sugar.

The DASH diet, according to a 2017 evaluation, could be a nutrient-dense and sustainable eating plan for patients with type 2 diabetes. Additionally, it can help to lessen:

  • blood pressure
  • blood cholesterol
  • insulin resistance
  • body weight

A 2019 research indicated that following the DASH diet for 12 weeks resulted in substantial decreases in cholesterol and triglyceride levels, which might also help protect against diabetes-related problems in the long run.

Adopting Vegan And Vegetarian Diet With Type 2 Diabetes

Vegetarian diets exclude red meat and poultry and often exclude seafood. 

Vegan diets exclude all animal products, such as meat, poultry, fish, eggs, and dairy. 

These diets focus heavily on plant-based protein sources, such as:

  • tofu
  • tempeh
  • beans
  • lentils
  • split peas
  • nuts
  • seeds
  • grains

They also consume a diverse range of fruits and vegetables. Vegetarians often consume eggs and dairy products, but vegans do not.

According to a 2014 analysis of six studies, vegetarian diets were related to a lower level of fasting blood sugar and improved long-term blood sugar control.

Consuming more plant-based meals and fewer animal products may help decrease the risk of insulin resistance, prediabetes, and diabetes, according to a 2018 study.

While it is practical to adopt a vegetarian or vegan diet and still satisfy nutritional requirements if you have type 2 diabetes, not all vegetarian or vegan diets are made equal. Moreover, just because a meal is vegetarian or vegan does not guarantee it is nutritional.

When individuals attempt to pursue a vegetarian or vegan diet, they often do not get enough protein or sources of vitamins and minerals.

Consume a diverse range of meals to maintain optimal health and to ensure that you are obtaining the essential nutrients. If in doubt, see a nutritionist for guidance on which foods to include in your meal plan to fulfil your nutritional requirements.

The Bottom Line

Whichever diet or eating pattern you chose, it is advisable to consume a huge variety of nutrient-dense foods and exercise portion control.

Make a conscious effort to reduce your intake of saturated fats, trans fats, cholesterol-containing foods, and added sugars.

Your doctor or dietitian may help you in developing a sustainable meal planning strategy that is tailored to your health standards and lifestyle.




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