What are the best foods to eat with type 2 diabetes? Discover the superstar foods that can help manage your diabetes and improve your overall health.

The Importance of Diet in Managing Type 2 Diabetes

Maintaining a healthy, balanced diet is crucial for managing type 2 diabetes or preventing prediabetes from progressing. The foods you choose can have a significant impact on your blood sugar levels, overall health, and well-being. By incorporating nutrient-dense, diabetes-friendly foods into your meals and snacks, you can effectively manage your condition and reduce the associated health risks.

Superstar Foods for Managing Type 2 Diabetes

The American Diabetes Association (ADA) has identified a range of foods that are particularly beneficial for individuals with type 2 diabetes. These “superstar” foods are packed with essential vitamins, minerals, antioxidants, and fiber, making them valuable additions to a diabetes-friendly diet.

Beans

Kidney, pinto, navy, or black beans are rich in vitamins, minerals like magnesium and potassium, and fiber. While they do contain carbohydrates, they also provide a good source of protein without the added saturated fat. To minimize sodium intake, opt for canned beans that have been drained and rinsed.

Dark Green Leafy Vegetables

Spinach, collards, and kale are powerhouse foods that are low in calories and carbohydrates, yet packed with essential vitamins and minerals like vitamins A, C, E, and K, as well as iron, calcium, and potassium. Incorporate these nutrient-dense greens into salads, soups, and stews for a healthy boost.

Citrus Fruits

Grapefruits, oranges, lemons, and limes are excellent sources of fiber, vitamin C, folate, and potassium. These tart and tangy fruits can help satisfy your sweet cravings while providing valuable nutrients.

Berries

Whether you prefer blueberries, strawberries, or another variety, berries are bursting with antioxidants, vitamins, and fiber. They can be a great option for satisfying your sweet tooth while offering additional benefits like vitamin C, vitamin K, manganese, and potassium.

Tomatoes

Tomatoes, in their various forms (pureed, raw, or in sauces), are a valuable source of vitamins C and E, as well as potassium. Incorporating tomatoes into your diet can provide you with essential nutrients.

Omega-3 Rich Fish

Fish high in omega-3 fatty acids, such as salmon, herring, sardines, mackerel, trout, and albacore tuna, can help reduce the risk of heart disease and inflammation. The American Diabetes Association recommends eating fish, especially fatty fish, twice per week for people with diabetes.

Nuts and Seeds

An ounce of nuts can provide healthy fats, magnesium, and fiber, which can help manage hunger and support overall health. Nuts and seeds like walnuts and flax seeds are also good sources of omega-3 fatty acids.

Whole Grains

Whole grains, such as whole oats, quinoa, whole grain barley, and farro, are rich in vitamins, minerals, and fiber. They are a great alternative to refined grains, which can cause spikes in blood sugar levels.

Milk and Yogurt

Dairy products like milk and yogurt are excellent sources of calcium and vitamin D, which are important for bone health. However, it’s important to choose lower-fat and lower-sugar options to manage your carbohydrate intake.

Tips for Eating on a Budget

Incorporating these superstar foods into your diet doesn’t have to break the bank. Look for seasonal, locally-grown produce or opt for frozen or canned alternatives to save money. Cooking from scratch with basic ingredients like beans, whole grains, and frozen fish can also be more cost-effective than purchasing pre-made, processed foods.

The Role of the American Diabetes Association

The American Diabetes Association (ADA) is the leading voluntary health organization fighting to bend the curve on the diabetes epidemic and help people living with diabetes thrive. By supporting the ADA, you can contribute to the advancement of their mission to prevent and cure diabetes, as well as improve the lives of all those affected by the condition.

Managing Type 2 Diabetes with a Balanced Diet

Incorporating a variety of nutrient-dense, diabetes-friendly foods into your meals and snacks can have a significant impact on managing your type 2 diabetes or preventing prediabetes from progressing. By being mindful of your carbohydrate intake, eating smaller meals regularly, and choosing healthier options, you can effectively manage your condition and reduce the associated health risks.

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.

Diet for diabetes mellitus type 1, 2: nutrition, menu, forbidden cereals. What fruits can | Tips

LIGA.Life asked dietitian Anastasia Gorobets what foods should be added and removed from the diet in case of type 1 and type 2 diabetes.

What is the difference between the nutrition of people with type 1 and type 2 diabetes

• The basis of type 1 diabetes is damage/destruction of the cells that produce the hormone insulin in the pancreas.

The result is that insulin is not produced enough to provide all the necessary functions. The main consequence is an increase in blood glucose levels.

Therefore, people with type 1 diabetes are advised to eat in such a way that the amount of carbohydrates is evenly distributed throughout the day and corresponds to the amount of insulin a person receives with an injection.

If you receive insulin but lack or lack food, hypoglycemia may occur – a sharp decrease in blood sugar.

“A significant drop in glucose levels can lead to hypoglycemic coma. If the situation is not corrected in time, there is a risk of death,” the nutritionist explains.

The most optimal diet is 3 main meals and 1-2 snacks.

• Type 2 diabetes is often a component of the metabolic syndrome.

Insulin is produced enough, but the receptors of the cells with which it binds lose their sensitivity to it. They don’t recognize hormone signals, so insulin can’t do its job. This is called insulin resistance. The result is an increase in blood glucose and insulin levels.

The main rule for people with type 2 diabetes is to avoid insulin stimulation. That is, avoid overeating and constant snacking.

There should be only three main meals. Otherwise, insulin levels will be constantly high, which will impair the sensitivity of insulin receptors.

What is the glycemic index

People with any type of diabetes should limit simple carbohydrates as much as possible. They are quickly absorbed into the blood, contributing to a rapid increase in blood glucose levels. These foods have a high glycemic index, a measure of how quickly a food raises blood sugar levels.

Examples of simple carbohydrates: fast food, pastries, sweets, sweeteners, fruit juices, jams, soft drinks.

“The faster the carbohydrate is absorbed into the intestines, the more actively it will stimulate the production of insulin. Therefore, a high-calorie diet rich in simple carbohydrates so quickly leads to insulin resistance, and subsequently type 2 diabetes,” explains Anastasia.

Exception: For hypoglycemia, people with type 1 diabetes can be given a simple carbohydrate (chocolate, candy, or glucose solution) to quickly raise their sugar levels.

Therefore, people with type 2 diabetes should plan their diet taking into account the glycemic index of foods:

• below 40 are healthy foods;
• 40-70 – acceptable, but do not combine more than two of these products in one meal;
• above 70 – harmful foods that can be eaten no more than once a month, says a nutritionist.

Read more about GI at the link: Glycemic index and load: what is it and how it affects health. Benefits of a GI diet

What people with diabetes can eat

People with diabetes should eat mostly complex carbohydrates (which slowly raise blood sugar), protein, and healthy fats (omega-3, omega-9, moderate amounts of saturated fat).

Complex carbohydrates:

• Cereals: buckwheat, millet, whole grain oatmeal, unpolished, brown, red rice.
• Any greens: arugula, spinach, parsley, dill, lettuce, green onion.
• Any vegetables, but: potatoes boil whole and serve slightly cool. This will decrease its glycemic index due to the formation of resistant starch. The maximum number of servings per week is 2-3. The nutritionist also advises adding sources of dietary fiber (greens, other vegetables) to potatoes to reduce the glycemic index. Although pumpkin has a high glycemic index, its glycemic load is low. It is a useful product for people with diabetes.

Reference: glycemic load is a measure of how carbohydrate content can affect blood sugar levels. Calculation formula: glycemic index (%) x carbohydrate content (grams) per serving ÷ 100 = glycemic load.

• Fruits and berries: avocados, cherries, strawberries, raspberries, tangerines, blueberries, blueberries, pears, apricots, plums, apples, quince, gooseberries, red currants, blackberries, peaches, pomegranates, fresh nectarines have a glycemic index below 40 Therefore, people with diabetes can eat them, but should not be abused. The maximum serving per day is 150 g (1-2 apples or pears). The exception is watermelon. It has a high glycemic index, but a low glycemic load, so it is useful for people with diabetes.
• Sugar-free natural marshmallows and marmalade , but you should choose one thing: either fruits or derivatives. But fresh fruits have a higher nutritional value, and berries have a lower fructose content and more antioxidants.

“If you want to eat a simple carbohydrate, balance it with a complex one. For example, eat a lot of salad instead of potatoes and fatty meat before moving on to the cake. The fiber that you get from the salad will reduce the total glycemic index of the meal,” the nutritionist advises.

See also: Seasonal berries: from strawberries to raspberries. We explain how to choose, store, prepare for the winter

Proteins:

• White fish: hake, cod, perch, flounder.
• Poultry: turkey and chicken.
• Any legumes , but people with bowel problems (especially those accompanied by diarrhea) should limit their consumption until they feel better. After all, they are very rich in dietary fiber, so they stimulate intestinal contraction. This will provoke pain or worsen diarrhea.
• Dairy products: yogurt, fermented baked milk, kefir, sour-milk curd without sugar. People with type 2 diabetes should also limit fat content: sour-milk cottage cheese – 5-9%, fermented baked milk – 3%, kefir – 1-1.5%.

“Now scientists are actively studying another indicator – the insulin index of products. Milk and its derivatives have a high insulin index. However, due to the content of certain substances that reduce the time it takes for these products to pass from the stomach to the intestines, scientists are in no hurry to classify them as harmful products for people with diabetes,” says the expert.

Healthy fats:

• Fatty fish and seafood: herring, mackerel, trout, lobster, squid and shrimp. The recommended rate is 170-200 g per week. Wild salmon also contains omega-3s, but Ukrainian stores mostly sell farmed salmon, says the nutritionist. That is, he does not eat small fish, but artificial food. Accordingly, it does not contain the required amount of Omega-3.
• Meat: beef and veal. People with type 1 diabetes can occasionally eat pork, goose, and duck. But people with the second type should give up fatty poultry, and pork is only allowed on holidays. Exception: If a person with type 2 diabetes is not overweight, obese, or gouty, they can eat meat normally.
• Any nuts: walnuts, cashews, almonds, hazelnuts and others.
• Seeds: Flaxseed (Properly stored), Chia, Pumpkin.
• Oil : olive, avocado, linseed (but fresh) and hemp.

See also: What kind of products can be stocked up for a long time and how to store them so that they do not deteriorate. Instruction

What people with diabetes should not eat

A nutritionist recommends limiting the diet:

• Sweets and baked goods.
• Concentrated fructose products: store-bought and homemade fruit juices, fresh juices, sodas containing juice, syrups, jams, etc. This is especially true for people with type 2 diabetes. After all, fructose is metabolized into visceral fat, which is deposited in the liver. Its accumulation can lead to steatosis, another component of the metabolic syndrome.
• Sources of trans fats/hydrogenated vegetable oils/modified fats: sausages, sausages, cheese, sausage cheese, products containing margarine. Because they support internal inflammation in the body.
• Sources of Omega-6 polyunsaturated fatty acids: sunflower seeds and oil, sesame oil and seeds. This is especially true for people with type 2 diabetes, who have low-grade inflammation due to the deposition of visceral fat. Omega-6s support it. In the future, it can develop into pathology (arthritis, autoimmune diseases, oncology, etc. ).
• Refined cereals: white rice, semolina, wheat, couscous, oatmeal have a high glycemic index.
• Dairy products: sweet yoghurts, glazed curds, curd masses with sugar. For people with type 2 diabetes, high-fat homemade dairy products or, conversely, low-fat dairy products are prohibited.
• Fruits with a high glycemic index: raisins, dates.
• Vegetables: fried potatoes and mashed potatoes. Boiled beets also have a high glycemic index, but they can be consumed once a week. It is recommended to serve with nuts and prunes to reduce the glycemic index.
• Alcohol. This is a carbohydrate and high-calorie product. For comparison: 1 g of protein and 1 g of carbohydrates – 4 kcal each; 1 g of fat – 9 kcal, and 1 g of alcohol – 7 kcal. So the maximum norm is 1 glass of dry red wine once a week.

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Diabetes diet – basic principles and an example of a weekly menu > Green Leaf

Diabetes is a serious endocrine disease. The essence of the disease is a violation of the absorption of glucose by the body. This is due to insufficient production of insulin, a hormone that is involved in this process. Such a disease requires regular examinations, constant monitoring of blood sugar levels and adherence to a special diet for diabetes. It involves the rejection of foods containing fast carbohydrates, and a strict calculation of the number of such foods. In our material, we will look at what proper nutrition recipes are suitable for a diet menu for diabetes, what restrictions must be strictly observed, and whether sweets can be consumed.

Diabetes mellitus and its consequences in simple words

It is glucose that provides the human body with energy reserves. This substance comes from carbohydrate foods, and also accumulates in the liver. To perform its tasks, glucose must reach all cells. In order for this to happen, insulin, produced by the pancreas, is required.

After a meal, the level of sugar in the body increases. Insulin, on the other hand, interacts with cells, helping them to “open up” to receive glucose. This reduces its amount in the blood. If this process fails, there is a risk of developing diabetes of the first or second type – insulin-dependent and non-insulin-dependent, respectively.

Diabetes can be diagnosed at any age. There are many reasons for its development, but experts identify risk factors that you should pay special attention to:

• advanced age;
• genetic predisposition;
• obesity;
• arterial hypertension;
• high cholesterol.

Diabetes can lead to complications if not treated promptly. Among them:

• partial or complete loss of vision;
• vascular injury;
• hearing impairment;
• stroke, heart attack;
• trophic ulcers or gangrene of the lower extremities;
• renal insufficiency;
• impotence;
• ketoacidosis;
• Hypo- or hyperglycemic coma.

Today, diabetes is increasingly called a way of life, not a disease. Next, we will look at what rules should be followed to alleviate the condition, and what diet should be followed for diabetes.

The essence of the diabetes diet

In order for nutrition to be beneficial and help to cope with the unpleasant symptoms of diabetes, it is necessary to follow a special diet. There are some principles that must be adhered to:

1. Replace unhealthy foods with healthy foods. You will have to forget about fast food, fatty dishes, convenience foods, etc.
2. Eat the same amount of calories at every meal. Breakfast, lunch, dinner and other meals should be approximately equal in calories. To do this, you should draw up a menu in advance or use the advice of a specialist.
3. Eat carbohydrate foods in the morning. This will eliminate the risk of a glucose surge at night, when it will be impossible to track and control it.
4. Strict regimen of meals. You should avoid snacking during the day and eat according to a pre-planned schedule. It is recommended to eat not three times a day, but 5-6 at approximately the same intervals. Accordingly, the portion size should be reduced.
5. Avoid alcohol. Such products block the release of glucose by the liver, which can lead to hypoglycemia. However, beer and sweet wine can raise blood sugar levels.
6. Avoid overeating. You need to eat the amount of food that is necessary to overcome the feeling of hunger and saturate the body for the next few hours.
7. Do not eat later than 2 hours before bedtime. Otherwise, you will gain weight, and obesity is a significant risk in diabetes.
8. Drink plenty of water. The optimal amount of liquid consumed is at least 1.5-2 liters per day.

In addition, sugar and foods that contain it must be avoided. But here, healthy stevia sweeteners and Green Leaf erythritol with a natural composition come to the aid of the sweet tooth. They are calorie-free, have a zero glycemic index, have no restrictions on consumption and are recognized by experts as the best sugar substitutes in the diet for both type 2 and type 1 diabetes.

To some extent, the dietary diet resembles the well-known keto diet, which also involves the almost complete rejection of carbohydrate foods. However, the main difference is that with a keto diet, fats form the basis of the diet, and with diabetes, their use is prohibited / minimized.

What foods should be excluded from the diet?

The diet menu for diabetes involves a strict rejection of a number of products. They can provoke a jump in glucose and aggravate the patient’s condition. The banned list includes:

• Sugar. This is the main enemy of a person with diabetes. Even its small amount in the composition of candy or ice cream can cause complications. If you cannot imagine your life without sweets, sugar should be replaced with natural sweeteners such as erythritol or stevia.
• Semi-finished products. Forget about factory cutlets, fish sticks, dumplings, sausages, etc. In their production, a huge amount of flavors, flavor enhancers and other synthetic substances are used that only harm the body.
• Fatty foods. Lamb, pork, duck, fatty cheeses, lard, mayonnaise, cream, etc. are strictly contraindicated on a diet for type 2 diabetes. Such food overloads the liver and pancreas.
• Trans fats. These are margarine, spread, popcorn, fast food, etc. Such products do not benefit healthy people, what can we say about the body of a diabetic?
• Sweet pastries. Avoid white bread, muffins, muffins, etc. due to their high content of refined carbohydrates.
• Some fruits and dried fruits. Their list includes bananas, grapes, melons, dates, figs, raisins, dried apricots. The fact is that these products contain a large amount of carbohydrates and sugar.

It is also worth reducing your salt intake. The optimal amount on a diet for type 2 diabetes is 1 teaspoon per day.

What foods should be eaten on a diabetic diet?

People with diabetes can eat lean meat and fish, eggs. Veal, chicken, turkey, beef, rabbit meat, medium-sized fish species should be included in the diet. Seafood and offal are allowed. Eggs should be eaten in limited quantities – no more than 2-3 pieces per day.

In case of diabetes, cereals are also allowed:

• barley;
• barley;
• buckwheat;
• wheat;
• rice;
• oat;
• quinoa.

It is best to steam 40 g of cereal with boiling water. This is enough for one meal. Despite the benefits of such products, they should not be abused.

From fats, peanut, olive and almond oils are allowed in the preparation of salads. You can also use cod liver and fish oil. Occasionally, linseed oil may be used.

Vegetables that grow above the ground are an excellent choice for diet food. In addition, 1-2 times a week you can eat:

• raw carrots;
• Jerusalem artichoke;
• turnip;
• celery root;
• lentils;
• black beans;
• turnip.

Greens and any mushrooms can be consumed practically without restrictions. Also on a diet for type 2 diabetes, it is allowed to eat whole grains and nuts of different varieties. Almonds are the healthiest.

The diet must contain berries and fruits, which enrich the body with vitamins, minerals and other useful elements, the deficiency of which is often observed in diabetes. You can eat without restrictions:

• raspberries;
• strawberries;
• redcurrant;
• blackberries;
• blueberries;
• cranberries;
• gooseberry;
• avocado;
• lemons.

Fruit sauces and seasonings are a great idea. And to make them sweet, you can add stevia or erythritol. The rest of the berries and fruits can not be eaten on an empty stomach and more than 100 g per day. Among them:

• apple;
• cherry;
• plum;
• sea buckthorn;
• cranberries;
• cherry plum;
• apricot;
• pear;
• orange;
• grapefruit.

You can drink tea, coffee, compotes, herbal decoctions on a dietary diet.

Sample diet menu for type 1 and type 2 diabetes

When compiling a weekly diet menu for both type 2 and type 1 diabetes, the “plate” rule must be followed. The dishes are conditionally divided into 4 parts. Half should be vegetables, one quarter should be lean proteins, and the last half should be grains or other starchy foods. Such a diet resembles the Dukan diet, which has gained unprecedented popularity. It is based on the use of vegetables and meat. But this dietary diet involves the alternation of such products. When following a diet for diabetes, they need to be combined and even eaten at the same time in one meal.

Next we’ll look at an example menu for the week. Products can be changed at your discretion, choose dishes that are more to your liking, but the main thing is to strictly observe the basic principles of nutrition for diabetes.

Monday

Tuesday

Medium

Thursday

Friday

Saturday

Sunday

Are there differences in nutrition between type 1 and type 2 diabetes?

The dishes prepared by us are universal – they can be consumed on a diet both with type 2 diabetes and with type 1. There are no cardinal differences in nutrition, but there are some recommendations.

In the first type of disease, you need to replace carbohydrate foods with foods with a low glycemic index. Since the disease is characterized by the inability of the body to produce insulin on its own, a person needs to receive it from external sources. Carbohydrate-free foods are digested more slowly, respectively, this prevents a jump in glucose.

The diet for type 2 diabetes involves avoiding high-calorie foods, as the disease is often caused by obesity. Fried and stewed dishes are best replaced with boiled ones. In addition, a person with type 2 diabetes is recommended moderate exercise.

Diabetes and sweets – how is that possible?

In a world where more than 422 million people have diabetes, it is imperative to do everything so that such people can live a full life with a minimum of restrictions. We are the Green Leaf team and we are engaged in the production of natural sweeteners that are allowed for absolutely everyone. Now you can treat yourself to your favorite sweets every day!

You may ask which diabetes diet allows sweets. The answer is simple – any, if you use stevia and erythritol in cooking. Our products are free of gluten, GMOs, flavor enhancers, flavors and any other synthetic substances. Green Leaf sweeteners are made only from natural ingredients: stevia – from the leaves of the herb of the same name, erythritol – from corn cobs. This ensures that our products do not harm health, but on the contrary, have a positive effect on many systems in the body. Among other benefits:

1. Green Leaf sweeteners have a zero glycemic index. This allows them to be used for preparing sweet dishes even on a diabetic diet. Using erythritol and stevia, you can not be afraid of jumps in glucose. They are suitable for people with both type 1 and type 2 diabetes.
2. Numerous studies have confirmed the hypoglycemic properties of stevia, so it can be an excellent addition to complex therapy for diabetes.
3. The absence of calories is another point that is extremely important for people with a type 2 disease. Our sweeteners help you lose weight and always stay in shape.
4. Our products are diuretic, so they reduce the puffiness often experienced by diabetics.
5. Green Leaf sweeteners strengthen the immune system, which makes the body more resilient to viral and bacterial diseases of a different nature.
6. Stevia and erythritol have a positive effect on the condition of nails, hair, teeth and skin.
7. They normalize blood pressure, so they are suitable for people with hypertension.
8. Impaired metabolism is often present in people with diabetes. Green Leaf sweeteners, when used regularly, bring it back to normal, and also normalize the functioning of the digestive system, in particular, restore the intestinal microflora after taking antibiotics.
9. Due to the natural composition, our sweeteners contain vitamins and other useful substances, therefore, they have a positive effect on blood vessels and the functioning of the cardiovascular system as a whole.
10. Green Leaf products are able to restore strength after a hard day, restore the body tone, relieve fatigue and relax.
11. Erythritol and stevia, like any sweets, contribute to the production of the “hormone of happiness” – serotonin. This improves mood, normalizes the psycho-emotional background, and sets up positive thinking. Such an attitude is extremely important in diabetes, so that a person does not dwell on the bad and does not fall into depressive states.

Stevia and erythritol do not become toxic when heated, so they are suitable for adding to baked goods, casseroles, tea, coffee and other hot dishes and drinks. Cold “snacks” will be no less tasty. Our sweeteners don’t change the taste of cooked meals, so you won’t feel the difference. And thanks to the innovative technology of Harmonix, we managed to eliminate the main disadvantage of stevia – a bitter aftertaste. Stevia Green Leaf has no aftertaste, and erythritol leaves a pleasant light coolness in the mouth.