Discover the benefits of the Mediterranean diet for managing type 2 diabetes. Learn about the foods to eat, foods to avoid, and the impact of carb counting and the keto diet on your blood sugar levels and overall health.

Embracing the Mediterranean Diet for Optimal Type 2 Diabetes Management

If you’re living with type 2 diabetes, adopting a balanced and nutrient-dense diet can be a game-changer in managing your blood sugar levels and supporting your overall health. The Mediterranean diet, known for its emphasis on plant-based foods, healthy fats, and minimal processed ingredients, has emerged as a particularly effective approach for individuals with type 2 diabetes.

The Benefits of the Mediterranean Diet for Type 2 Diabetes

Numerous studies have demonstrated the positive impact of the Mediterranean diet on type 2 diabetes management. By focusing on a variety of nutrient-dense foods, the Mediterranean diet can help you achieve a healthier weight, which in turn reduces your risk of diabetes-related complications such as nerve damage, heart disease, and stroke.

Additionally, the Mediterranean diet is rich in heart-healthy fats, including monounsaturated and polyunsaturated fatty acids, which can help improve cholesterol levels and support cardiovascular health. The abundance of fiber-rich foods, such as fruits, vegetables, whole grains, and legumes, can also enhance blood sugar management and promote a feeling of fullness to prevent overeating.

Foods to Embrace on the Mediterranean Diet

The Mediterranean diet emphasizes a variety of nutrient-dense foods that can provide the essential vitamins, minerals, and fiber your body needs. Some of the key foods to include in your diet are:

• Fruits (apples, oranges, berries, melons, pears, peaches)
• Vegetables (broccoli, cauliflower, spinach, cucumbers, zucchini)
• Whole grains (quinoa, oats, brown rice, farro)
• Legumes (beans, lentils, chickpeas)
• Nuts and seeds (almonds, walnuts, pistachios, macadamia nuts, 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 Limit on the Mediterranean Diet

While the Mediterranean diet is generally a balanced and healthy approach, there are certain foods that should be limited to support better blood sugar management and overall health. These include:

• High-fat meats (fatty cuts of pork, beef, and lamb, poultry skin, dark meat chicken)
• Full-fat dairy products (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)

The Role of Carbohydrate Counting in Type 2 Diabetes Management

Carbohydrate counting can be a useful tool for individuals with type 2 diabetes to help manage their blood sugar levels. By learning how to track the number of grams of carbohydrates in your meals, you can better understand how different foods affect your blood sugar and make informed choices to maintain a safe level.

Many common foods contain carbohydrates, including grains, legumes, starchy vegetables, fruits, dairy products, and processed snacks and sweets. With the guidance of a healthcare professional, you can develop a personalized carbohydrate budget that works for your individual needs and takes into account any insulin therapy you may be using.

Exploring the Keto Diet for Type 2 Diabetes Management

The ketogenic (keto) diet, a low-carb, high-fat approach, has also gained attention for its potential benefits in managing type 2 diabetes. By limiting carbohydrate intake to typically between 20 and 50 grams per day, the keto diet can help improve blood sugar control and reduce insulin resistance.

However, it’s important to note that the keto diet can also be high in saturated fat, which may negatively impact heart health. Therefore, it’s crucial to work closely with a healthcare professional to ensure the keto diet is implemented safely and effectively for your individual needs.

Conclusion

The Mediterranean diet has emerged as a highly effective approach for individuals with type 2 diabetes, offering a balanced and nutrient-dense way of eating that can help manage blood sugar levels, support weight management, and reduce the risk of diabetes-related complications. By incorporating a variety of whole, plant-based foods and healthy fats, while limiting processed and high-sugar items, the Mediterranean diet can be a sustainable and beneficial dietary choice for those living with type 2 diabetes.

Foods to Eat, Foods to Avoid, Keto, and More

If you live with type 2 diabetes, eating a balanced diet can help you manage your blood sugar levels and weight.

In turn, if your meal plan helps you achieve a healthier weight for your body and keep your blood sugar levels in your target range, it may reduce your risk for complications such as nerve damage, heart disease, and stroke, according to a 2017 research review.

Read on to learn more about how different diets and eating patterns can affect your health and impact your management of type 2 diabetes.

You can follow many different eating patterns and diets to meet your health needs.

With type 2 diabetes, be sure to pick a diet rich in nutrient-dense foods, which can help provide the fiber, vitamins, and minerals that your body needs.

You should also be sure to enjoy a variety of heart-healthy fats, including monounsaturated and polyunsaturated fatty acids. These can help reduce your cholesterol levels to support heart health, according to a 2017 research review.

Similarly, eating plenty of foods high in fiber can enhance blood sugar management and help keep you feeling fuller for longer to help prevent eating when you’re not hungry.

Your diet should also be sustainable and easy to follow. Diet plans that are overly restrictive or don’t fit your lifestyle can be much harder to stick with in the long run.

Here are some examples of nutritious foods that your diet should include:

• fruits (apples, oranges, berries, melons, pears, peaches)
• vegetables (like broccoli, cauliflower, spinach, cucumbers, zucchini)
• whole grains (quinoa, 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)

There aren’t many foods that you need to avoid entirely when you have type 2 diabetes.

However, some foods are more nutrient-dense choices than others. This means they’re richer sources of vitamins and minerals. Plus, they contain less fat, sugar, and cholesterol.

Limiting your consumption of foods high in saturated fat, trans fat, and added sugar can help support better blood sugar management and prevent health complications related to diabetes, according to 2019 research.

Here are some of the foods you should limit with 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)

Carbohydrate counting is one approach that you can take to help manage your blood sugar levels. In carb counting, you add up the number of grams of carbohydrates that you eat during each meal.

With careful tracking, you can learn how many grams of carbohydrates you need to eat to maintain a safe blood sugar level while taking insulin injections. A doctor, nurse, or dietitian can help you get started.

Many foods contain carbohydrates, including:

• 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 yogurt
• 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 keto diet is a low carb diet that emphasizes foods rich in protein and fat, such as meat, poultry, seafood, eggs, cheese, nuts, and seeds. It also includes nonstarchy vegetables, such as broccoli, cauliflower, cabbage, kale, and other leafy greens.

It limits foods high in carbohydrates, including grains, dried legumes, root vegetables, fruits, and sweets. Typically, ketogenic diets only include between 20 and 50 grams of carbohydrates per day.

According to a 2017 review of nine studies, low carb diets could help enhance blood sugar management in people with type 2 diabetes while also improving levels of triglycerides and HDL (good) cholesterol.

Another 2018 study had similar findings, reporting that the ketogenic diet could improve blood sugar levels and reduce insulin resistance.

However, depending on the protein-rich foods that you choose, the keto diet and many other low carb diets can be high in saturated fat. You can decrease your consumption of saturated fat by limiting the amount of red meat, fatty cuts of pork, and high fat cheese that you eat.

It can also be challenging to get enough fiber while following the keto diet. For this reason, it’s important to eat plenty of low carb foods that are rich in fiber, including nuts, seeds, and leafy greens.

Still, more research is needed to learn about the long-term benefits and risks of the keto diet and other low carb approaches to eating.

The Mediterranean diet is an eating pattern that emphasizes plant-based foods, including fruits, vegetables, dried legumes, whole grains, nuts, seeds, and olive oil. It also limits red meat and includes small portions of fish, poultry, egg, and dairy products.

The Mediterranean diet aims to be rich in vitamins, minerals, fiber, and healthy fats. It’s low in cholesterol, saturated fat, trans fats, and added sugars.

A 2014 review of research found that people with type 2 diabetes who follow the Mediterranean diet tend to have lower blood sugar levels than those who follow a conventional American diet. The Mediterranean diet has also been linked to reduced weight and decreased cholesterol and blood pressure levels.

What’s more, one 2017 review noted that following the Mediterranean diet long-term could be linked to a 20–23 percent lower risk of developing type 2 diabetes and a 28-30 percent lower risk of heart problems.

The DASH diet, which stands for Dietary Approach to Stop Hypertension, was designed to lower blood pressure.

Like the Mediterranean diet, the DASH diet emphasizes plant-based foods, such as fruits, vegetables, dried legumes, whole grains, nuts, and seeds.

It also includes fish, poultry, and low-fat dairy products. It limits red meat, sweets, and foods high in saturated fat, sodium, or added sugar.

According to a review published in 2017, the DASH diet can be a nutrient-rich and sustainable eating plan for people with type 2 diabetes. It can also help reduce:

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

A 2019 study in 80 people with type 2 diabetes found that following the DASH diet for 12 weeks led to significant reductions in cholesterol and triglyceride levels, which could help protect against diabetes-related complications in the long term.

Vegetarian diets don’t contain any red meat or poultry, and they often don’t contain seafood.

Vegan diets don’t contain any animal products at all, including meat, poultry, seafood, eggs, or dairy.

Instead, these diets emphasize plant-based sources of protein, such as:

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

They also include a wide variety of fruits and vegetables. Vegetarians typically eat eggs and dairy, but vegans don’t.

One 2014 review of six studies found that vegetarian diets were associated with lower levels of fasting blood sugar and long-term blood sugar management.

According to a 2018 review, eating more plant-based foods and fewer animal products could reduce the risk of insulin resistance, prediabetes, and diabetes.

However, while it is possible to follow a vegetarian or vegan diet while meeting your nutritional needs with type 2 diabetes, not all vegetarian and vegan diets are created equal. Furthermore, just because a food is vegetarian or vegan doesn’t mean that it contains beneficial nutrients.

Sometimes, when people try to follow a vegetarian or vegan diet, they don’t eat enough protein or sources of vitamins and minerals.

For optimum health, eat a wide variety of foods and ensure that you’re getting the key nutrients you need. If in doubt, a dietitian can advise you on what foods to include in your meal plan to meet your nutritional needs.

Whichever diet or eating pattern you choose to follow, it’s best to eat a full variety of nutrient-rich foods and practice portion management.

Make an effort to limit your consumption of saturated fats, trans fats, high cholesterol foods, and added sugars.

Your doctor or dietitian can also help you develop a sustainable meal planning approach that fits your health needs and lifestyle.

Read this article in Spanish.

Foods to Eat, Foods to Avoid, Keto, and More

If you live with type 2 diabetes, eating a balanced diet can help you manage your blood sugar levels and weight.

In turn, if your meal plan helps you achieve a healthier weight for your body and keep your blood sugar levels in your target range, it may reduce your risk for complications such as nerve damage, heart disease, and stroke, according to a 2017 research review.

Read on to learn more about how different diets and eating patterns can affect your health and impact your management of type 2 diabetes.

You can follow many different eating patterns and diets to meet your health needs.

With type 2 diabetes, be sure to pick a diet rich in nutrient-dense foods, which can help provide the fiber, vitamins, and minerals that your body needs.

You should also be sure to enjoy a variety of heart-healthy fats, including monounsaturated and polyunsaturated fatty acids. These can help reduce your cholesterol levels to support heart health, according to a 2017 research review.

Similarly, eating plenty of foods high in fiber can enhance blood sugar management and help keep you feeling fuller for longer to help prevent eating when you’re not hungry.

Your diet should also be sustainable and easy to follow. Diet plans that are overly restrictive or don’t fit your lifestyle can be much harder to stick with in the long run.

Here are some examples of nutritious foods that your diet should include:

• fruits (apples, oranges, berries, melons, pears, peaches)
• vegetables (like broccoli, cauliflower, spinach, cucumbers, zucchini)
• whole grains (quinoa, 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)

There aren’t many foods that you need to avoid entirely when you have type 2 diabetes.

However, some foods are more nutrient-dense choices than others. This means they’re richer sources of vitamins and minerals. Plus, they contain less fat, sugar, and cholesterol.

Limiting your consumption of foods high in saturated fat, trans fat, and added sugar can help support better blood sugar management and prevent health complications related to diabetes, according to 2019 research.

Here are some of the foods you should limit with 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)

Carbohydrate counting is one approach that you can take to help manage your blood sugar levels. In carb counting, you add up the number of grams of carbohydrates that you eat during each meal.

With careful tracking, you can learn how many grams of carbohydrates you need to eat to maintain a safe blood sugar level while taking insulin injections. A doctor, nurse, or dietitian can help you get started.

Many foods contain carbohydrates, including:

• 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 yogurt
• 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 keto diet is a low carb diet that emphasizes foods rich in protein and fat, such as meat, poultry, seafood, eggs, cheese, nuts, and seeds. It also includes nonstarchy vegetables, such as broccoli, cauliflower, cabbage, kale, and other leafy greens.

It limits foods high in carbohydrates, including grains, dried legumes, root vegetables, fruits, and sweets. Typically, ketogenic diets only include between 20 and 50 grams of carbohydrates per day.

According to a 2017 review of nine studies, low carb diets could help enhance blood sugar management in people with type 2 diabetes while also improving levels of triglycerides and HDL (good) cholesterol.

Another 2018 study had similar findings, reporting that the ketogenic diet could improve blood sugar levels and reduce insulin resistance.

However, depending on the protein-rich foods that you choose, the keto diet and many other low carb diets can be high in saturated fat. You can decrease your consumption of saturated fat by limiting the amount of red meat, fatty cuts of pork, and high fat cheese that you eat.

It can also be challenging to get enough fiber while following the keto diet. For this reason, it’s important to eat plenty of low carb foods that are rich in fiber, including nuts, seeds, and leafy greens.

Still, more research is needed to learn about the long-term benefits and risks of the keto diet and other low carb approaches to eating.

The Mediterranean diet is an eating pattern that emphasizes plant-based foods, including fruits, vegetables, dried legumes, whole grains, nuts, seeds, and olive oil. It also limits red meat and includes small portions of fish, poultry, egg, and dairy products.

The Mediterranean diet aims to be rich in vitamins, minerals, fiber, and healthy fats. It’s low in cholesterol, saturated fat, trans fats, and added sugars.

A 2014 review of research found that people with type 2 diabetes who follow the Mediterranean diet tend to have lower blood sugar levels than those who follow a conventional American diet. The Mediterranean diet has also been linked to reduced weight and decreased cholesterol and blood pressure levels.

What’s more, one 2017 review noted that following the Mediterranean diet long-term could be linked to a 20–23 percent lower risk of developing type 2 diabetes and a 28-30 percent lower risk of heart problems.

The DASH diet, which stands for Dietary Approach to Stop Hypertension, was designed to lower blood pressure.

Like the Mediterranean diet, the DASH diet emphasizes plant-based foods, such as fruits, vegetables, dried legumes, whole grains, nuts, and seeds.

It also includes fish, poultry, and low-fat dairy products. It limits red meat, sweets, and foods high in saturated fat, sodium, or added sugar.

According to a review published in 2017, the DASH diet can be a nutrient-rich and sustainable eating plan for people with type 2 diabetes. It can also help reduce:

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

A 2019 study in 80 people with type 2 diabetes found that following the DASH diet for 12 weeks led to significant reductions in cholesterol and triglyceride levels, which could help protect against diabetes-related complications in the long term.

Vegetarian diets don’t contain any red meat or poultry, and they often don’t contain seafood.

Vegan diets don’t contain any animal products at all, including meat, poultry, seafood, eggs, or dairy.

Instead, these diets emphasize plant-based sources of protein, such as:

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

They also include a wide variety of fruits and vegetables. Vegetarians typically eat eggs and dairy, but vegans don’t.

One 2014 review of six studies found that vegetarian diets were associated with lower levels of fasting blood sugar and long-term blood sugar management.

According to a 2018 review, eating more plant-based foods and fewer animal products could reduce the risk of insulin resistance, prediabetes, and diabetes.

However, while it is possible to follow a vegetarian or vegan diet while meeting your nutritional needs with type 2 diabetes, not all vegetarian and vegan diets are created equal. Furthermore, just because a food is vegetarian or vegan doesn’t mean that it contains beneficial nutrients.

Sometimes, when people try to follow a vegetarian or vegan diet, they don’t eat enough protein or sources of vitamins and minerals.

For optimum health, eat a wide variety of foods and ensure that you’re getting the key nutrients you need. If in doubt, a dietitian can advise you on what foods to include in your meal plan to meet your nutritional needs.

Whichever diet or eating pattern you choose to follow, it’s best to eat a full variety of nutrient-rich foods and practice portion management.

Make an effort to limit your consumption of saturated fats, trans fats, high cholesterol foods, and added sugars.

Your doctor or dietitian can also help you develop a sustainable meal planning approach that fits your health needs and lifestyle.

Read this article in Spanish.

Nutrition for diabetes: advice from an endocrinologist

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You can’t have sweets anymore. Never. People with diabetes, have you ever heard such a phrase at least once in your life? There is an opinion that if a person has diabetes mellitus, then his diet in the future will consist exclusively of bland, tasteless food. But this is not entirely true, because diet and nutrition in diabetes can be delicious, and the quality of life will only increase. What to expect from the diet for diabetes, how to control glucose levels and learn how to count bread units? The endocrinologist of St. Nicholas Clinic will tell.

What level of sugar is considered dangerous

Fasting blood glucose is 3.9-5.6 mmol/l. If the results of the analysis differ, then this may mean the following:

• Prediabetes – 5. 6-6.9 mmol / l. This means that diabetes has not yet developed, but a number of processes occur in the body that can increase the risk of its occurrence
• Diabetes – above 7 mmol/l. So far, there is no particular danger to health if the condition is noticed in time and appropriate measures are taken

Further, 3 degrees of hyperglycemia are distinguished:

1. Mild — 6.7-8.2 mmol/l
2. Moderate – 8.3-11.0 mmol/L
3. Heavy – over 11.1

If the readings exceed 16.5 mmol/l, precoma develops, and if the blood glucose concentration exceeds 33.3 mmol/l, hyperglycemic coma develops. These states are described in more detail below.

Consequences of diabetes mellitus

Quite often people come to the doctor’s office with their blood sugar levels going wild – 20-25 mmol/l. At the same time, they usually come with typical complaints:

• Reduced visual acuity up to loss of vision
• Damage to all vessels (heart, kidneys, brain, retina)
• Impaired kidney function (up to renal failure)
• Gangrene, trophic ulcers of the lower extremities
• Stroke, heart attack
• Impotence
• Hearing impairment
• Frequent infections (especially bladder, kidneys)

This is due to the fact that with prolonged hyperglycemia, glucose accumulates in tissues and becomes toxic – it destroys the liver, kidneys, blood vessels, heart, nerve fibers. But not only high sugar can adversely affect the body, hypoglycemia is also dangerous. First of all, the brain suffers, since it is he who consumes up to 60% of all energy supplied by glucose. As a result – dizziness, weakness, decreased concentration, darkening in the eyes, trembling of the limbs, fainting.

There are also particularly dangerous consequences that require emergency care:

• Ketoacidosis is a condition that develops when there is a lack of insulin in the blood. As a result, glucose cannot enter the cell and in order to obtain the necessary energy, the body begins to break down fatty acids in large quantities. During the breakdown, toxic ketone bodies are formed, they accumulate in the blood very quickly, so that the kidneys do not have time to excrete ketones in the urine. As a result, a ketoacidotic coma or even death, if medical assistance was not provided on time.
• Hyperglycemic coma – an increase in blood glucose to critical values ​​​​(above 33. 3 mmol / l). A person has a strong thirst, a desire to constantly urinate, and if no measures are taken, such a person falls into a coma.
• Hypoglycemic coma – a critically low blood glucose level (below 1.65-1.38 mmol / l). As mentioned above, the main consumer of glucose is the brain, and when insufficient nutrition is supplied to it, the brain goes into “hibernation” in order to save this energy.

What is the difference between type 1 and type 2 diabetes nutrition?

• Nutrition for Type 1 Diabetes

It is important to get all the essential nutrients in the same amount as the average person. If there is no tendency to be overweight, then the daily caloric content of dishes should not differ from the norm. The only thing that is important to know is the amount of carbohydrates in food. On average, 1 unit of insulin is calculated per 15 g of carbohydrates, the dose of insulin is adjusted before meals, taking into account the number of bread units of the future meal. According to current recommendations, the most suitable foods for type 1 diabetes are found in the Mediterranean diet.

• Nutrition for type 2 diabetes

There are no special differences in the diet, the diet should also be rich in non-starchy vegetables, complex carbohydrates and whole grains. If you are overweight, your doctor may recommend a low-calorie or low-carbohydrate diet. Also, type 2 diabetics need to consume at least 1.5 liters of water per day.

Recommendations for reducing sugar levels

The basis for maintaining optimal glucose levels is a healthy lifestyle and a well-formulated diet for diabetes. It usually includes:

• No alcohol
• Reducing sugar and sweeteners
• Replacing fast food with homemade meals
• Change of flour products from soft varieties of wheat to durum varieties
• Eating strictly on schedule (avoid snacking)
• Replacing unhealthy foods with healthy ones (e. g. whipped frozen bananas instead of ice cream)
• Avoid overeating

TOP 3 diet rules

Replace sweets with healthy food!

Can’t refuse sweets for tea? Then, instead of the usual chocolate bar, it is better to eat a small amount of dried fruits, whole grain cookies. Love ice cream? Try to cook it yourself at home – freeze your favorite berries or fruits and beat them with a blender until smooth.

The calorie content of each meal should be approximately the same!

Make the menu so that the portions for breakfast, lunch and dinner are equal in calories. Use the diabetic plate method – half the dish is vegetables and herbs, a quarter is carbohydrates, and another quarter is meat / fish. And it is better to consult a nutritionist for a personalized nutrition plan.

Eat carbohydrates in the morning!

Before lunch – cereals, fruits, potatoes, milk. Carbohydrates have the highest glycemic index, so they can be consumed only before lunch, and after 17:00 carbohydrates are completely prohibited. This is fraught with a jump in sugar at night, when it is not possible to control its level.

What not to eat with diabetes

Alcohol honorably opens the list of prohibited foods for diabetics – at the same time, the stronger the drink, the more calories it has. It should be abandoned altogether.

Easily digestible carbohydrates are in second place. They create a jump in blood glucose levels, which is dangerous in insulin deficiency. This includes all flour products (buns, white bread, cakes, pastries), soft wheat pasta, sweets with added sugar (carbonated drinks, chocolates, sweets), sausages and sausages, potatoes, fast food. If it is impossible to exclude all these products from the diet, then you need to at least minimize their consumption.

Also worth limiting:

• Trans fats (margarine, baked goods)
• Cholesterol – optimally no more than 200 mg per day (approximately as much is contained in 1 average chicken egg)
• Salt – about 1 teaspoon per day
• Saturated fats – animal products, full fat dairy products, coconut and palm oils

Do not think that a couple of glasses of alcohol or a few sweets will not affect anything, because even this amount can provoke a jump in blood glucose and cause complications.

What can you eat if you have diabetes

• Unsweetened berries, fruits
• Low-fat dairy products
• Legumes
• Whole grain bread
• Vegetables
• Lean fish/meat
• Eggs

What cereals are allowed to be eaten

• Barley (barley, barley groats)
• Oatmeal
• Buckwheat
• Wheat
• Quinoa
• Rice (brown long grain rice only)

Meat or fish: what should be more in the diet

Meat and fish are excellent sources of protein. But it is important to consume them in moderation. It is impossible to say unequivocally what should prevail in the diet, it is only important not to abuse fatty meats / fish and include them in the menu measuredly.

What foods reduce blood sugar

• Fresh vegetables and herbs
• Unsweetened fruits, berries
• Seafood, marine fish
• Avocado
• Various types of nuts (almonds are the most useful)
• Whole grain products

Still have questions or need expert advice? Contact the endocrinologist of St. Nicholas Clinic and be healthy! You can make an appointment by contacting the contact center of the Clinic of St. Nicholas by phone:

(098) 309-03-03 (099) 309-03-03 (093) 309-03-03

Make an appointment with an endocrinologist

Article written by an endocrinologist at St. Nicholas Clinic

Tovstyga Svetlana Vladimirovna

Endocrinologist, doctor of the highest category,

work experience 14 years

Type 2 diabetes diet

Diabetes diet: indications for use, basic principles, sample menu

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Diets

vitamins

healthy eating

table number 9

diet number 9

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Diet #9 was developed for moderate to mild type 2 diabetics. Such a diet is suitable not only for diabetics, but also for those who want to lose weight on a healthy diet without severe restrictions. The diet is balanced in such a way that the body receives all the necessary substances, vitamins and trace elements, so such nutrition is beneficial and helps maintain optimal blood levels.

Diet #9 for Type 2 Diabetes: Basic Principles

Although Diet #9 is recognized as a special diet, it can help you lose weight. The main goal of this diet is to create conditions within the body that normalize carbohydrate metabolism.

Basic principles of the diet:

1. Exclusion of fast (harmful) carbohydrates.
2. Cooking: boiling, stewing, baking, frying without breadcrumbs and oil.
3. Eating at least 5-6 times a day.
4. Sample chemistry for Diet 9: 100g protein, 70-80g fat (mostly plant-based), 300g complex carbohydrates.
5. The approximate daily calorie content of diet No. 9 is 1500–2300 kcal.
6. There are several varieties of diet number 9, but the average version is suitable for most thanks to a specially designed system.

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Table #9with high sugar: foods

The average version of diet No. 9 allows and prohibits certain foods.

Allowed and recommended products include:

• wholemeal bread and bakery products, diabetic varieties;
• Vegetarian soups with vegetable broth;
• lean meat and fish soups;
• lean meats and fish cooked by steam and other permitted methods;
• vegetables: cabbage of various varieties, lettuce, eggplant, squash, pumpkin, legumes, tomatoes, cucumbers, carrots and other root vegetables, bell peppers, celery, tarragon, herbs and other vegetables, raw or processed;
• unsweetened varieties of fruits and berries: green apples, pears, quinces, plums, citrus fruits, peaches, cherries, currants, gooseberries, lingonberries, raspberries, wild strawberries, cranberries, mountain ash, raw, dried, in compotes without sugar;
• dishes from cereals and durum pasta, cereals and casseroles from millet, buckwheat, oatmeal;
• egg dishes: soft-boiled, hard-boiled, scrambled eggs, scrambled eggs, casseroles, as well as as part of other dishes;
• dairy products: skimmed or low fat, without added sugar or preservatives; kefir, curdled milk, milk, cheese, cream, butter;
• sweetener-only confectionery available from the diabetes section: unsweetened wafers, marmalade, marshmallows, health bars;
• vegetable oil: sunflower, corn, coconut and others;
• drinks: tea, coffee without sugar and syrups, drinking water, natural vegetable and fruit juices without sweeteners.

Prohibited products:

• sugar, confectionery and pastries, chocolate and other sweets;
• goose, duck, smoked fish and sausages, sausages;
• baked milk, sweet milk products with additives;
• meat and artificial fats;
• rice, semolina, low quality pasta;
• grapes, bananas, raisins, dried fruits with added syrups and sugar;
• spicy, smoked, spicy and other dishes with additives;
• fried foods;
• sweet fruits;
• pickled vegetables, pickles;
• soft drinks, alcoholic drinks.

Diet #9 for Type 2 Diabetes: sample menu

Diet #9 allows you to create the most balanced menu based on the principles of healthy eating. The limited consumption of carbohydrates leads not only to the stabilization of blood sugar levels, but also helps to get rid of extra pounds and swelling. Diet table number 9has a positive effect on the condition of the skin: adhering to the principles of such nutrition, you can get rid of rashes, acne and other troubles.