What are the best foods to eat for type 2 diabetes? Discover the “Diabetes Superstar Foods” that can help manage this condition and improve overall health.

Diabetes Superstar Foods: Nourishing Options for Optimal Health

When it comes to managing type 2 diabetes, the right foods can make a significant difference. Recognized as “Diabetes Superstar Foods” by the American Diabetes Association (ADA), these nutrient-dense options are packed with essential vitamins, minerals, antioxidants, and fiber that can benefit overall health and potentially help prevent disease.

Beans: A Fiber-Packed Powerhouse

Kidney, pinto, navy, or black beans are a fantastic choice for individuals with type 2 diabetes. These legumes are rich in vitamins, minerals like magnesium and potassium, and are particularly high in fiber. Beans provide a substantial amount of protein, similar to an ounce of meat, but without the added saturated fat. For convenience, canned beans can be used, just be sure to drain and rinse them to reduce the sodium content.

Dark Green Leafy Vegetables: Nutrient-Dense Superstars

Spinach, collards, and kale are shining examples of dark green leafy vegetables that are packed with essential vitamins and minerals, such as vitamins A, C, E, and K, as well as iron, calcium, and potassium. These low-calorie, low-carbohydrate powerhouses can be easily incorporated into salads, soups, and stews to boost the nutrient profile of your meals.

Citrus Fruits: Vitamin C and Fiber-Rich Delights

Grapefruit, oranges, lemons, and limes are all citrus fruits that provide a valuable source of fiber, vitamin C, folate, and potassium. Whether enjoyed on their own or incorporated into recipes, these fruits can be a delightful and healthy addition to your diet.

Berries: Sweet Antioxidant Superstars

Blueberries, strawberries, and other berry varieties are packed with antioxidants, vitamins, and fiber. These sweet treats can be a great way to satisfy your cravings while also providing beneficial nutrients like vitamin C, vitamin K, manganese, and potassium.

Tomatoes: Versatile Nutrient-Dense Gems

Tomatoes, whether pureed, raw, or in a sauce, offer a wealth of vital nutrients like vitamin C, vitamin E, and potassium. Incorporating tomatoes into your diet can be a simple and delicious way to add these essential vitamins and minerals to your meals.

Omega-3-Rich Fish: Heart-Healthy Choices

Fish high in omega-3 fatty acids, such as salmon, herring, sardines, mackerel, trout, and albacore tuna, may help reduce the risk of heart disease and inflammation. The American Diabetes Association recommends eating these “fatty fish” twice a week as part of a healthy diet for individuals with diabetes.

Nuts and Seeds: Nutrient-Dense Snack Options

An ounce of nuts can provide a satisfying source of healthy fats, along with key nutrients like magnesium and fiber. Nuts and seeds, including walnuts and flax seeds, can also be a good source of omega-3 fatty acids.

Whole Grains: Fiber-Rich Nutritional Powerhouses

Whole grains like whole oats, quinoa, whole grain barley, and farro are rich in essential vitamins, minerals, and fiber. These nutrient-dense options are superior to their refined counterparts, providing a more complete nutritional profile to support overall health.

Milk and Yogurt: Calcium and Vitamin D-Rich Choices

Dairy products like milk and yogurt can contribute to strong bones and teeth, thanks to their calcium and vitamin D content. When selecting dairy, opt for lower-fat and lower-sugar options to better manage carbohydrate intake and support your diabetes management goals.

Budgeting for Diabetes-Friendly Foods

While some of the “Diabetes Superstar Foods” can be more expensive, there are ways to find more budget-friendly options. Look for fruits and vegetables in season, or consider frozen or canned varieties of fish. Staples like beans and whole grains that you can prepare from scratch can also be cost-effective additions to your diet.

Remember, a well-balanced, nutrient-rich diet can have a significant impact on managing type 2 diabetes or preventing prediabetes from progressing. By incorporating these “Diabetes Superstar Foods” into your meals and snacks, you can nourish your body, potentially reduce health risks, and take an active role in your diabetes management journey.

Diabetes Superstar Foods | ADA

“Superfood” is a term used by many food and beverage companies as a way to promote a food thought to have health benefits; however, there is no official definition of the word by the Food and Drug Administration (FDA). The FDA regulates the health claims allowed on food labels to ensure there is scientific research to support the claims. The list of foods below are rich in vitamins, minerals, antioxidants and fiber that are good for overall health and may also help prevent disease. 

Beans

Kidney, pinto, navy or black beans are packed with vitamins and minerals such as magnesium and potassium. They are very high in fiber too.

Beans do contain carbohydrates, but ½ cup also provides as much protein as an ounce of meat without the saturated fat. To save time you can use canned beans, but be sure to drain and rinse them to get rid of as much added salt as possible.

Dark green leafy vegetables

Spinach, collards and kale are dark green leafy vegetables packed with vitamins and minerals such as vitamins A, C, E and K, iron, calcium and potassium.  These powerhouse foods are low in calories and carbohydrates too. Try adding dark leafy vegetables to salads, soups and stews. 

Citrus fruit

Grapefruits, oranges, lemons and limes or pick your favorites to get part of your daily dose of fiber, vitamin C, folate and potassium.

Berries

Which are your favorites: blueberries, strawberries or another variety? Regardless, they are all packed with antioxidants, vitamins and fiber. Berries can be a great option to satisfy your sweet tooth and they provide an added benefit of vitamin C, vitamin K, manganese, potassium and fiber. 

Tomatoes

The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, vitamin E and potassium.

Fish high in omega-3 fatty acids

Omega-3 fats may help to reduce the risk of heart disease and inflammation. Fish high in these healthy fats are sometimes referred to as “fatty fish.” Salmon is well known in this group. Other fish high in omega-3 are herring, sardines, mackerel, trout and albacore tuna. Choose fish that is broiled, baked or grilled to avoid the carbohydrate and extra calories that would be in fish that is breaded and fried. The American Diabetes Association Standards of Medical Care in Diabetes recommends eating fish (mainly fatty fish) twice per week for people with diabetes. 

Nuts

An ounce of nuts can go a long way in getting key healthy fats along with helping to manage hunger. In addition, they offer magnesium and fiber. Some nuts and seeds, such as walnuts and flax seeds, are a good source of omega-3 fatty acids.

Whole grains

It’s the whole grain you’re after. The first ingredient on the label should have the word “whole” in it. Whole grains are rich in vitamins and minerals like magnesium, B vitamins, chromium, iron and folate. They are a great source of fiber too. Some examples of whole grains are whole oats, quinoa, whole grain barley and farro.   

Milk and yogurt

You may have heard that milk and yogurt can help build strong bones and teeth. In addition to calcium, many milk and yogurt products are fortified to make them a good source of vitamin D. More research is emerging on the connection between vitamin D and good health. Milk and yogurt do contain carbohydrate that will be a factor in meal planning when you have diabetes. Look for yogurt products that are lower in fat and added sugar.

Tips for eating on a budget

Some of the items above can be tough on the budget depending on the season and where you live. Look for lower cost options such as fruit and vegetables in season or frozen or canned fish. Foods that are easier on the budget year ‘round are beans and whole grains that you cook from scratch.

If you found this article helpful in your diabetes journey, please consider supporting the American Diabetes Association (ADA). The ADA is the leading voluntary health organization fighting to bend the curve on the diabetes epidemic and help people living with diabetes thrive. With your financial support, we can advance our mission to prevent and cure diabetes and to improve the lives of all people affected by diabetes. Learn more about how you can support the ADA.

What to eat and avoid

A nutritious, balanced diet is helpful for managing prediabetes or type 2 diabetes. Meals and snacks should draw on a range of foods from all groups, including fruits, vegetables, whole grains, pulses, and dairy.

Eating a balanced diet can have a considerable impact on managing type 2 diabetes or preventing prediabetes from becoming type 2 diabetes.

Being mindful of carbohydrate intake, eating smaller meals regularly, and choosing healthier, nutrient-dense options can help a person reduce the risks health experts associate with diabetes.

Making a grocery list of healthier foods is one strategy that can help people with diabetes stay on track.

This article will provide a list of healthier foods for individuals with diabetes or prediabetes. It will also discuss which foods a person should limit or avoid.

Choosing satisfying, nutrient-dense foods that meet individual nutrition requirements can help people living with type 2 diabetes manage their condition.

The American Diabetes Association advises people to always read the nutrition facts label of a product. This is the best way to know how many grams of carbohydrates and how many calories are in the food.

Vegetables

Vegetables form the basis of a nutritious diet. They are excellent sources of vitamins, minerals, and fiber.

Fiber and complex carbohydrates, present in many vegetables, can help a person feel full. This, in turn, can deter overeating, which may lead to undesirable weight gain and problems with blood sugar.

Some vegetables to add to the shopping list include:

• broccoli
• carrots
• greens
• peppers
• tomatoes
• potatoes
• corn
• green peas

Learn about the best vegetables for type 2 diabetes here.

Beans and legumes

Beans, lentils, and other pulses are great sources of dietary fiber and protein.

The high fiber content of foods in the pulse family means that the digestive tract absorbs fewer carbohydrates than it does from low fiber, high carbohydrate foods.

This means that these foods are excellent carbohydrate choices for individuals with diabetes. People can also use them in place of meat or cheese.

Below are some examples of legumes to pick up in canned, frozen, or dried form:

• black beans
• lentils
• white beans
• garbanzo beans
• kidney beans
• pinto beans

Also, pressure- or slow-cooking beans may help improve their digestibility.

Learn more about the health benefits of beans here.

Fruit

Fruit can have a high sugar content, but the sugar in whole fruit does not count toward free sugars. Therefore, people with diabetes should not avoid fruit.

The following fruits make solid additions to the diet of anyone who has type 2 diabetes, thanks to their low glycemic load:

• apples
• avocado
• blackberries
• cherries
• grapefruit
• peaches
• pears
• plums
• strawberries

Learn more about fruit and diabetes here.

Whole grains

Whole grains can be an effective way for people with diabetes to manage their blood glucose levels, since they often have a lower glycemic index.

People should avoid bleached and refined carbohydrates, such as white bread and white pasta, and instead choose some of the following when consuming grains:

• 100% whole wheat or legume-based pasta
• whole grain bread with at least 3 grams of fiber per slice
• quinoa
• wild rice
• 100% whole grain or whole wheat flour
• cornmeal
• oatmeal
• millet
• amaranth
• barley

Whole grains will also leave a person feeling full longer and can have more flavor than highly processed carbohydrates.

Dairy

Dairy products contain essential nutrients, including calcium and protein. Some research suggests that dairy has a positive effect on insulin secretion in some individuals with type 2 diabetes.

Some of the best options to add to one’s diet are:

• Parmesan, ricotta, or cottage cheese
• low fat or skim milk
• low fat Greek or plain yogurt

Learn about the best type of milk for diabetes here.

Meat

Proteins are important for people with diabetes.

Like high fiber and high fat foods, proteins are slow to digest and cause only mild increases in blood sugar.

The following are some good sources of protein to choose from:

• skinless, boneless chicken breast or strips
• salmon, sardines, tuna, and other oily fish
• white fish fillets
• skinless turkey breast
• eggs

Plant-based proteins include beans and bean products, such as:

• black beans
• kidney beans
• pinto beans
• refried beans
• hummus
• falafel
• lentils
• peas
• edamame
• tempeh
• tofu

Learn more about plant-based proteins here.

Dressings, dips, spices, and condiments

Plenty of flavorings and dressings can be great for those trying to manage their blood sugar.

The following are some tasty options that people with diabetes can choose from:

• vinegar
• olive oil
• mustard
• any spice or herb
• any variety of extract
• hot sauce
• salsa

To make a vinaigrette, whisk together equal amounts of olive oil and balsamic or another vinegar and add salt, pepper, mustard, and herbs to taste.

Remember to account for the carbohydrates a dressing provides.

Barbecue sauces, ketchup, and certain salad dressings may also be high in fat, sugar, or both, so it is necessary to check the nutrition facts label before buying any of these products.

Dessert foods

People with type 2 diabetes can have desserts, but they should be mindful of portion sizes and of how often they consume these foods.

The following are some low calorie or low carbohydrate dessert options that have less of an impact on blood sugar levels than regular desserts:

• popsicles with no added sugar
• 100% fruit popsicles
• sugar-free gelatin
• pudding or ice cream sweetened with zero-calorie or low calorie sweeteners such as stevia and erythritol

Fruit-based desserts — such as homemade fruit salad without added sugar, or mixed summer fruits — can be a tasty and healthy way to finish a meal.

However, it is advisable to account for the sugar in fruit when counting carbohydrates.

Learn about sweets and desserts for people with diabetes here.

Sugar-free options for diabetes

A person with diabetes will need to manage their sugar intake. However, sugar-free foods may still affect a person’s blood glucose.

“Sugar-free” means that a food item does not contain added sugar, but the product itself can contain carbohydrates, which affect blood glucose levels.

Sugar alcohols are one example of this. Manufacturers often use these low calorie sweeteners in sugar-free chewing gum, candy, ice cream, and fruit spreads. Common sugar alcohols include:

• xylitol
• erythritol
• sorbitol
• maltitol

These are types of carbohydrates and can raise blood glucose levels.

A person may wish to opt for sugar substitutes. In most cases, a serving of a sugar substitute will have little impact on blood glucose levels.

Common sugar substitutes include:

• saccharin
• neotame
• aspartame
• sucralose
• stevia
• advantame

Learn more about the best sweeteners for people with diabetes here.

Snacks

For cravings between meals, a person can try:

• homemade popcorn, but not ready-made or sweetened varieties
• nuts, but not sweetened ones
• carrot or celery sticks with hummus
• small amounts of fresh fruit paired with a protein or fat, such as an apple with almond butter

Learn more snack ideas for people with diabetes here.

Drinks

Water is healthy for everyone, including individuals with diabetes.

There are other options, but beverages such as milk and juice can contain high levels of carbohydrates and will affect a person’s blood sugar. Therefore, it is important to account for these as one would for food.

Here are a few options a person with diabetes may wish to consider:

• unsweetened ice or hot tea
• unsweetened coffee
• low fat or skim milk
• unsweetened plant-based milks
• sparkling water

Learn why doctors may not recommend diet soda for people with diabetes here.

People with type 2 diabetes should limit or avoid the same foods that are less healthy for individuals without the condition. They should also avoid foods that cause considerable blood sugar fluctuations.

A person following a low or very low carbohydrate meal plan should avoid consuming large amounts of:

• simple carbohydrates
• saturated and trans fats
• sugar in the form of candy, ice cream, and cakes

More specifically, people should limit their intake of:

• packaged and fast foods, such as baked goods, sweets, chips, and desserts
• white bread
• white pasta
• white rice
• fried foods such as french fries
• sugary cereals
• sugary drinks
• processed meats
• red meat

It is also advisable to avoid low fat products that have replaced fat with sugar. Fat-free yogurt is a good example.

People living with prediabetes or type 2 diabetes can try swapping some foods for healthier versions. This may include choosing whole grain rice, pasta, or bread or replacing fried potatoes with baked potatoes.

Cooking food at home is usually the best option, as it allows people to avoid the added sugars that are present in many ready-made food items.

Learn more about foods to avoid with diabetes here.

Food packaging can be confusing. Most food items need a nutrition facts label, but many people have difficulty reading it or knowing what to look for.

Here are some helpful tips for a better understanding of packaging labels and messages:

• Read the nutrition facts label: Even if a food claims to be lower in fat or sugar, that does not mean it actually is. It is important to look for and read through the nutrition facts label on the packaging to understand what the food contains.
• Look for specific nutrition facts: The information can be confusing for many people. The most important information for individuals with diabetes to look for is the total grams of carbohydrates per serving and how big a serving is.
• Count carbohydrates: Dietary fiber is a form of carbohydrate, and it may appear under the listing for total carbohydrates. The body does not digest dietary fiber, so a person can subtract it from the total carbohydrates in the food. This is a more accurate way of counting the carbohydrates.
• Read the ingredients list: The list of ingredients runs from the highest total content to the lowest. If sugar is at the top, it is the main ingredient.
• Look for hidden sources of sugar: Sugar can have many different names on ingredient lists, including corn syrup, fructose, and dextrose. Being aware of sugar’s multiple identities can help a shopper avoid all types of added sugars.
• Limit or avoid artificial sweeteners: Older research suggests that artificial sweeteners may have a negative effect on health and can encourage sweet cravings. However, not all scientists agree. Popular artificial sweeteners include aspartame, sucralose, neotame, saccharin, and acesulfame potassium.

A grocery list will usually vary from week to week, based on a person’s needs and wants. However, individuals may consider using the following sample list as a starting point:

• apples
• tomatoes
• whole strawberries
• fresh or frozen vegetables or both
• corn
• cucumber
• fresh basil
• a bagged salad
• onion
• red bell pepper
• romaine lettuce
• yellow or green squash or zucchini
• boneless, skinless chicken breasts
• wild-caught salmon fillet
• unsweetened almond or flax milk
• 1–2% milk
• fresh mozzarella cheese
• Parmesan cheese
• sweet potatoes
• wild rice mix
• honey
• unsweetened, olive oil-based dressing
• low sugar, low sodium barbecue sauce
• olive oil
• olive oil spray
• black pepper
• reduced sodium soy sauce
• salt
• coffee
• walnuts, almonds, or other raw nuts

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Several factors can affect diabetes management. An individual can manage many of these, including:

• what they eat, how much of it, and how often
• their carbohydrate intake
• how frequently they monitor their blood sugar
• the amount of physical activity they engage in
• the accuracy and consistency of any medication dosing they use
• sleep duration and quality

Even small changes in one of these areas can affect blood sugar regulation.

If a person eats mindfully, measures food portions every day, incorporates daily physical activity, gets restful sleep, and takes medication as directed, their blood sugar levels can improve significantly.

With proper blood sugar management comes a lower risk of complications such as heart disease, coronary artery disease, kidney disease, and nerve damage.

It is also important for people to manage what they eat and increase physical activity where appropriate. This can help a person reach or maintain a moderate body weight.

Diabetes can occur with other conditions, such as kidney and cardiovascular disease.

In some cases, the dietary needs for these different conditions change very little. In other cases, a person may need to follow an eating plan much more carefully. Doing this may help address some of their symptoms.

An individual can contact a doctor or dietitian for food guidance.

Below, we list examples of foods to eat or avoid with some coexisting conditions:

Diabetes and hypertension

People with high blood pressure, or hypertension, and diabetes may follow a similar dietary plan to those with only diabetes.

However, individuals with hypertension should also reduce sodium and caffeine intake.

A person with both diabetes and hypertension should:

• choose foods with low sodium content
• avoid or limit coffee and other caffeinated beverages
• avoid or limit foods that are high in saturated and trans fats

Diabetes and celiac disease

People with celiac disease need to avoid products containing wheat, barley, and rye, as their bodies cannot process the gluten that is present in these products.

A person with both celiac disease and type 2 diabetes should check food labels to ensure that the food they buy is free from gluten.

Learn about alternatives to gluten here.

Diabetes and obesity

People with obesity and diabetes should follow the same food rules as people with only diabetes.

For example, it is advisable to:

• avoid or limit foods high in carbohydrates and saturated and trans fats
• monitor portion sizes, especially in the case of foods that contain carbohydrates, fat, or both
• limit salt intake to help avoid complications from high blood pressure

The best option is to follow a nutritious diet consisting primarily of fruit, vegetables, lean proteins, and high fiber carbohydrates.

A dietitian or doctor can help create a food plan that is suited to each individual’s needs and lifestyle.

There is no special diet for individuals living with prediabetes or type 2 diabetes. The key is to follow a nutritious, balanced diet. People can try increasing the amounts of vegetables, beans, legumes, fruit, and whole grains they eat. Lean protein is also very important.

Experts advise people who are following a low or very low carbohydrate eating plan to avoid packaged and fast foods, sugary snacks, and white bread, pasta, and rice. Whole grain bread, pasta, and rice are often good alternatives to more processed grain foods.

Some people find it useful to make a shopping list before going to the grocery store. This can help them avoid buying products that are not the best options for their health needs.

Read this article in Spanish.

Diabetes Diet | Sanatorium Gorny

Diabetes mellitus is a disease associated with a lack of insulin production by the pancreas or a violation of its recognition by receptors. Depending on the cause of the disease, diabetes mellitus (DM) is divided into type 1 diabetes and type 2 diabetes.

In addition to drug therapy for diabetes of any type, it is necessary to follow a diet.

General rules. duration of the diet.

Nutrition for diabetes is an essential component of treatment. In mild forms of diabetes, sometimes one diet is enough to reach the target blood glucose level. In more severe cases, drug therapy (oral hypoglycemic agents, insulin) comes to the rescue.

General rules of the diet for diabetes:

• Meals should be frequent and fractional (5-6 times a day), in small portions. This will help avoid large jumps in glycemic levels.

• Meals should be taken at the same hours. The same applies to taking hypoglycemic agents and insulin injections.

• Strict diets and hunger strikes are prohibited

• Cooking methods such as stewing, boiling, steaming and baking are preferred.

• Easily digestible carbohydrates should be excluded from food (sugar, honey, confectionery, jam, bakery products, from white flour).

• The food should contain a large amount of fiber, since such carbohydrates are absorbed more slowly and do not raise blood sugar as sharply.

• Limit the consumption of animal fats (butter, lard, fatty meats).

• It is desirable that the calorie content of food and the amount of carbohydrates be approximately the same on different days, this is especially important when choosing the dose of insulin.

Nutrition for type 1 diabetes:

With type 1 diabetes, it is strictly forbidden to eat simple carbohydrates. These are sugar, honey, flour, chocolate. When you eat these foods, a person’s blood sugar level rises sharply. When compiling the menu, you need to take into account the calorie content of foods and give preference to low-calorie ones. Food should be eaten often, but in small portions, 5-6 meals a day. The basis of the diet should be protein foods, fruits and vegetables.

Nutrition for type 2 diabetes:

In type 2 diabetes, it is recommended to normalize weight and control blood sugar levels.

With this diet for diabetes, it is necessary to completely abandon simple carbohydrates (sweets, pastries), sweet fruits (apricots, banana, grapes, cherries, pineapple, watermelon, melon).

You can only eat foods that have a low glycemic index.

Types of diets for different types of diabetes:

For diabetes, diet number 9 is recommended.

What can be done with diabetes? List of allowed products.

In diabetes diet, it is necessary to choose foods with a low glycemic index.

VEGETABLES: Tomatoes, cucumbers, cabbage, zucchini, green beans.
FRUITS AND BERRIES: Cherry, cranberry, lingonberry, pear, apple.
porridge: Barley, rice, oat, buckwheat.
MEAT: Rabbit, turkey, veal.
FISH: River fish, lean.

What not to do with diabetes? List of fully or partially restricted products.

DAIRY PRODUCTS: Kefir, milk.
VEGETABLES: Beets, carrots, potatoes.
GREAT: Wheat, semolina.
FRUITS AND BERRIES: Watermelon, grapes, bananas, raspberries, raisins, melon, kiwi.
MEAT PRODUCTS: Sausages, frankfurters, pork, fatty meats, first meat broths.
SUGAR FOODS: Candy, chocolate, sweet pastries, sugar.

Diabetes nutrition menu (Meal plan)

Diet is very important in the treatment of diabetes. If you follow the diet, you can avoid unpleasant relapses. Food should be fractional, 5-6 times a day. If you are overweight, you need to reduce the total daily calorie content of meals.

Recipes for dietary meals for diabetes.

Sample menu for a day with diabetes:

Breakfast: Buckwheat porridge on the water. Baked apple. Unsweetened tea.

Second breakfast: Low-fat cottage cheese pancakes. Rosehip decoction.

Lunch: Fish soup. Steam cutlet with vegetables. Kissel.

Afternoon snack: Fruit salad.

Dinner: Lazy cabbage rolls. Unsweetened tea.

Nutritionists’ comments. Pros and cons of the diet.

Compliance with the diet and diet in diabetes mellitus helps to avoid an unwanted rise in blood sugar levels.

“The right choice of a sanatorium is a significant step towards the preservation and enhancement of health. “Gorny” is a resort complex that combines the experience and knowledge of Russian and Soviet balneology. The availability of modern medical equipment and innovative installations, the professionalism of the staff and love for their work will serve as a guarantee for extending longevity,” – the head doctor of the sanatorium Karaulov Alexander Olegovich.

Diet for type 2 diabetes and overweight

The use of any medication for type 2 diabetes still cannot fully compensate for the impact of malnutrition on blood glucose levels. Proper nutrition is an essential part of effective type 2 diabetes management and will help you reach your blood glucose targets.

Nutritional approaches for people with type 2 diabetes who are or are not overweight, have hypertension, etc. will vary slightly.

Overweight people with type 2 diabetes are in the vast majority. Excess weight prevents its own insulin from acting effectively, which is why blood glucose levels remain high. Therefore, weight loss is an indispensable condition for rational treatment! Even moderate weight loss (by 5-10%) improves carbohydrate metabolism, especially in the early period of the disease.

How to achieve weight loss?
It should be noted right away that there are no specific products or medicinal plants for weight loss. Currently, there are no medications that by themselves, without dieting, could provide highly effective and completely safe weight loss.

The only reliable way is to limit the intake of energy (it is indicated in calories), i.e. compliance with the rules low-calorie nutrition . The resulting energy deficit leads to the fact that the energy reserves “conserved” in adipose tissue will be spent on various needs of the body, and the weight will definitely decrease.
Energy carriers in food are its three components: proteins, fats and carbohydrates . The most high-calorie of them are fats, they contain 9kcal in 1 gram; in proteins and carbohydrates – 4 kcal per 1 gram.
The most effective way to reduce the calorie content of a diet is to reduce its fat content. This is not only safe, but also useful for a modern person, since our diet, unfortunately, is oversaturated with fats. Compared to fats, the calorie content of proteins and carbohydrates can be considered moderate, however, in order to achieve a good effect in weight loss, they still need to be slightly limited.

There are a number of products that do not need to be restricted when losing weight. On the contrary, it is these products that can compensate for the above restrictions and replenish the reduced amount of food. This food group is represented mainly by vegetables, which are poor in nutrients but rich in water, as well as vegetable fibers which are not digestible. Vegetable fibers bring many benefits to the body: they improve intestinal function, help the absorption of vitamins, have a beneficial effect on fat metabolism, etc.

There are three groups of products that need to be consumed in different ways in order to reduce weight. Looking at these groups, you will definitely have an association with a traffic light.

• Maximum limit

High calorie foods: rich in fats, alcohol, sugar and confectionery

Examples: any butter, lard, sour cream, mayonnaise; cream, fatty cottage cheese and cheese; oily fish, poultry skin, canned meat; fish and vegetable in oil; fatty meat, smoked meats, sausages; sugar, sweet drinks, honey, jam, jams, sweets, cakes, cookies, chocolate, ice cream, nuts, seeds, alcoholic drinks.

• Moderately limit (eat half of the usual portion)

Medium calorie products: protein, starchy, dairy products, fruits and berries.

Examples: milk and dairy products with regular or low fat/fat content, cheese less than 30% fat, cottage cheese less than 4% fat, eggs, lean meats, fish, pasta, bread and non-rich baked goods, cereals; fruits, potatoes, corn, mature grains of peas and beans.

• Consume without restriction

Low calorie foods: vegetables (excluding potatoes, corn, mature peas and beans) and low calorie drinks.

Examples: radishes, radishes, beets, carrots, mushrooms, cucumbers, tomatoes, peppers, marrows, eggplants, beans, young green peas, lettuce, greens, spinach, sorrel, any cabbage; tea, coffee without sugar and cream, mineral water.

Is it possible to maintain a low-calorie diet without counting calories?

This is quite possible if you follow the product selection principles outlined above. Moreover, experts have long recognized that it is not the number of calories that a person needs to consume (it is quite difficult to specify it exactly for each person), but the one by which a person actually reduced his diet is important!

The indicator of the correct observance of the principles of low-calorie nutrition will be the achievement of the result: weight loss! If the weight does not decrease, this indicates that it has not yet been possible to significantly reduce the caloric content of the diet.

How do different carbohydrates affect blood glucose levels?

Carbohydrates are the only nutrients that directly increase blood glucose, but this is not a reason to limit them drastically.
Carbohydrates in the diet of any person, including a person with diabetes, should be enough (at least 50% of total calories), as they are a source of energy for the body. Moreover, different carbohydrates have different effects on blood glucose levels.

There are simple carbohydrates (they are called sugars) that are very easy to digest because they are small molecules and are quickly absorbed in the digestive tract (as early as 10 minutes). They immediately and very strongly increase the level of glucose in the blood. It is from these carbohydrates that sugar, honey are made, a lot of them are found in fruit juices (they are also found in natural fruit, but due to the presence of fiber, the absorption of carbohydrates is not so fast), beer. Such carbohydrates are also found in liquid dairy products, but due to the fat content, carbohydrates are not absorbed as quickly.

Another type of carbohydrates – complex (starches), they also increase blood glucose levels, but not as quickly and not as much as simple carbohydrates. Representatives of such products: bread, cereals, pasta, potatoes, corn. The starch molecule is large, and in order to assimilate it, the body has to work hard. Therefore, the glucose formed as a result of the breakdown of starch is absorbed more slowly (after about 30 minutes), which increases its level in the blood to a lesser extent.

Culinary processing of starchy foods (any grinding, prolonged thermal exposure) contributes to an increase in blood glucose levels. This means that a strong increase in blood glucose when eating starches can be prevented by using certain methods of processing and cooking. For example, it is more correct to cook potatoes not in the form of mashed potatoes, but to boil them whole in their skins, so that they remain dense. It is also better not to cook porridge for too long. It is preferable to cook them from large uncrushed grains (buckwheat, rice).

Enrichment of food with plant fibers prevents an increase in blood glucose levels. Therefore, it is better to buy grain or bran bread, and not from fine flour. Fruits and berries should be consumed in their natural form, not in the form of juices.

There are such types of carbohydrate products – “free” , after which the level of glucose in the blood does not rise or rises slightly. These products include almost all types of vegetables in normal quantities (except potatoes). For example, cabbage, lettuce, parsley, dill, radish, turnip, zucchini, eggplant, pumpkin, pepper, etc. Among the products of this group, the largest amount of carbohydrates is found in beets and carrots, but the rise in blood glucose after them is not very large. Therefore, if you eat them in moderation (as a side dish, no more than 200 g), they can also be ignored.

Do I need to count carbohydrates?
A person with type 2 diabetes who is on oral antidiabetic drugs or who is just on a diet does not need to accurately calculate the amount of carbohydrates in food. Many people with diabetes have heard of the so-called bread units. A system of such calculation exists for those who receive insulin. It allows you to correlate the amount of carbohydrates consumed with the doses of short-acting insulin that these people with diabetes inject before meals.

Special “diabetic” foods
Sweeteners can make food taste sweeter without raising blood glucose or gaining weight. But in this case we are talking only about non-caloric sugar substitutes. These include aspartame, saccharin, cyclamate, acesulfame potassium, sucralose, stevioside. They do not affect blood glucose levels and weight at all. However, most “diabetic” foods (cookies, chocolate, waffles) instead of sugar contain sorbitol, xylitol or fructose, which are almost as high in calories as sugar. Therefore, when overweight, they must be limited as much as possible, like regular sweets.

Split diet

Split diet means multiple meals during the day (5-6 times, but still not more than every 2.