What foods should you eat with type 2 diabetes. Which foods are best to avoid for managing blood sugar. How can the keto diet affect diabetes management. What are the benefits of carb counting for type 2 diabetes.

Essential Foods for Type 2 Diabetes Management

Managing type 2 diabetes effectively involves making informed dietary choices. A balanced diet can help regulate blood sugar levels, maintain a healthy weight, and reduce the risk of complications such as nerve damage, heart disease, and stroke. Let’s explore the foods that should be at the core of a diabetes-friendly diet.

• 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: 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

These nutrient-dense foods provide essential fiber, vitamins, and minerals that your body needs. Incorporating a variety of heart-healthy fats, particularly monounsaturated and polyunsaturated fatty acids, can help reduce cholesterol levels and support cardiovascular health.

Why is fiber important for diabetes management?

Fiber plays a crucial role in diabetes management. It helps enhance blood sugar control and promotes a feeling of fullness, which can prevent unnecessary snacking. High-fiber foods also tend to have a lower glycemic index, meaning they have a less dramatic impact on blood sugar levels.

Foods to Limit or Avoid with Type 2 Diabetes

While there aren’t many foods that need to be completely eliminated from a diabetic diet, certain items should be consumed in moderation. These foods are often high in saturated fat, trans fat, or added sugars, which can negatively impact blood sugar management and increase the risk of diabetes-related complications.

1. High-fat meats: fatty cuts of pork, beef, and lamb, poultry skin, dark meat chicken
2. Full-fat dairy: whole milk, butter, cheese, sour cream
3. Sweets: candy, cookies, baked goods, ice cream, desserts
4. Sugar-sweetened beverages: juice, soda, sweet tea, sports drinks
5. Sweeteners: table sugar, brown sugar, honey, maple syrup, molasses
6. Processed foods: chips, microwave popcorn, processed meat, convenience meals
7. Trans fats: vegetable shortening, fried foods, dairy-free coffee creamers, partially hydrogenated oil

How do processed foods affect blood sugar levels?

Processed foods often contain hidden sugars and unhealthy fats that can cause rapid spikes in blood glucose levels. They also tend to be low in fiber and essential nutrients, making them less beneficial for overall health and diabetes management. Opting for whole, unprocessed foods can help maintain more stable blood sugar levels and provide better nutritional value.

The Role of Carbohydrate Counting in Diabetes Management

Carbohydrate counting is an effective strategy for managing blood sugar levels in people with type 2 diabetes. This approach involves tracking the number of grams of carbohydrates consumed during each meal. By carefully monitoring carbohydrate intake, individuals can learn how different amounts of carbs affect their blood sugar levels and adjust their insulin dosage accordingly.

Which foods contain carbohydrates?

Carbohydrates are found in a wide variety of foods, including:

• Grains and grain-based foods
• Legumes
• Starchy vegetables (e.g., potatoes)
• Fruits and fruit juices
• Milk and yogurt
• Processed snacks and sweetened beverages

To effectively count carbs, it’s essential to become familiar with the carbohydrate content of common foods. Nutritional labels on packaged foods provide this information, and there are numerous books and online resources available to help with carb counting for whole foods.

The Ketogenic Diet and Type 2 Diabetes

The ketogenic diet has gained attention as a potential approach to managing type 2 diabetes. This low-carb, high-fat diet emphasizes foods rich in protein and healthy fats while severely limiting carbohydrate intake.

What foods are allowed on a ketogenic diet?

A typical ketogenic diet includes:

• Meat, poultry, and seafood
• Eggs and cheese
• Nuts and seeds
• Non-starchy vegetables (e.g., broccoli, cauliflower, leafy greens)
• Healthy oils (e.g., olive oil, coconut oil)

The diet typically restricts carbohydrate intake to between 20 and 50 grams per day, which is significantly lower than the average diet.

Can the ketogenic diet improve blood sugar control?

Research suggests that the ketogenic diet may offer benefits for people with type 2 diabetes. A 2017 review of nine studies found that low-carb diets, including the ketogenic diet, could enhance blood sugar management and improve triglyceride and HDL (good) cholesterol levels. Another study in 2018 reported similar findings, noting improvements in blood sugar levels and insulin resistance.

However, it’s important to note that the ketogenic diet can be high in saturated fat, depending on the protein sources chosen. This aspect requires careful consideration, as saturated fat intake should be moderated in people with diabetes due to increased cardiovascular risk.

Balancing Nutrition and Sustainability in Diabetes Diet Plans

When developing a diet plan for type 2 diabetes management, it’s crucial to strike a balance between nutritional adequacy and sustainability. The most effective diet is one that not only helps manage blood sugar levels but is also easy to follow and maintain long-term.

How can you create a sustainable diabetes diet plan?

To create a sustainable diet plan:

1. Focus on nutrient-dense foods that you enjoy
2. Incorporate a variety of foods to prevent boredom
3. Allow for occasional treats in moderation
4. Consider your lifestyle and schedule when planning meals
5. Seek guidance from a registered dietitian for personalized advice

Remember, overly restrictive diets can be challenging to maintain and may lead to frustration or abandonment of healthy eating habits. The goal is to develop a balanced approach that supports your health goals while fitting into your lifestyle.

The Importance of Individualized Approach in Diabetes Management

While general dietary guidelines provide a solid foundation for managing type 2 diabetes, it’s essential to recognize that individual needs can vary significantly. Factors such as age, weight, activity level, medications, and overall health status can all influence the ideal dietary approach for a person with diabetes.

Why is personalized nutrition important for diabetes management?

Personalized nutrition takes into account an individual’s unique physiology, lifestyle, and preferences. This approach can lead to:

• Better blood sugar control
• Improved adherence to dietary recommendations
• Enhanced overall health outcomes
• Greater satisfaction with the diet plan

Working with a healthcare team, including a registered dietitian specializing in diabetes management, can help develop a tailored nutrition plan that addresses your specific needs and goals.

Monitoring and Adjusting Your Diabetes Diet Plan

Managing type 2 diabetes is an ongoing process that requires regular monitoring and adjustments. As your body changes and responds to different dietary approaches, it’s important to stay vigilant and make necessary modifications to your eating plan.

How often should you review your diabetes diet plan?

It’s recommended to review your diabetes diet plan:

1. At least every 3-6 months
2. When there are significant changes in your health status
3. If you start or change medications
4. When your blood sugar levels are consistently out of target range
5. If you experience significant weight changes

Regular blood sugar monitoring, along with periodic HbA1c tests, can provide valuable insights into how well your current diet is working. Don’t hesitate to consult with your healthcare provider or dietitian if you notice persistent issues with blood sugar management or if you feel your current plan is no longer meeting your needs.

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 type 2 diabetes – menu, diet, what you can eat

Type 2 diabetes

September 24, 2020
ifoucare edition

In type 2 diabetes, the pancreas most often produces enough insulin, but the body, for various reasons, is not able to fully respond to it. This state of insulin resistance, like insulin deficiency in type 1 diabetes, can cause serious complications, primarily affecting the cardiovascular system ¹ .

The main approach to the treatment of type 2 diabetes is to restore the body’s sensitivity to insulin, so therapy begins with lifestyle and nutritional changes. Sometimes a change in diet and regular exercise is enough to normalize blood sugar ¹ .

Those who have been diagnosed with type 2 diabetes mellitus or who have been diagnosed with glucose intolerance (prediabetes) are bound to face the need to adjust their diet and lifestyle in general. First of all, they have questions about what they can and cannot eat, what changes to make to the diet. There are no hard and fast dietary guidelines for type 2 diabetes, but there are recommendations to limit certain foods that spike blood sugar levels, negatively affect lipid levels, and promote weight gain ² .

Is there a special diabetic diet?

Doctors today do not prescribe a special diet exclusively for people with type 2 diabetes. In different people, the disease can proceed in different ways, with its own characteristics, so there is no universal way of eating for everyone who suffers from this disease ³ .

In the past, after a diagnosis, a person could be given a list of foods that were not allowed to eat, a strict ban on sugar and sweets was imposed. Today, doctors recommend switching to a more rational and healthy diet, and favorite treats are only allowed occasionally and in small portions. It is important to select products for each breakfast, lunch or dinner; they should contain enough protein, some fats and complex carbohydrates that do not lead to a sharp increase in blood sugar ⁴ .

Proteins, fats and types of carbohydrates

It is important that the daily diet includes all types of food: protein, containing fats and carbohydrates. Fats do not directly affect blood sugar levels, and they also slow down the absorption of light carbohydrates ⁵ . Preference should be given to vegetable fats, animals in the diet should be about 20%. It is good to season dishes with vegetable oil, and for breakfast you can make porridge with butter.

Proteins have very little effect on blood glucose levels, they are very satiating, helping to keep sugar levels stable. In addition, protein meals reduce sugar cravings. Useful poultry and fish, white meat, eggs and seafood. Beans can be consumed several times a week.

What is the glycemic index?

Foods with a low glycemic index gradually increase blood glucose without causing spikes in sugar levels ⁶ . They should form the basis of the diet. The more sugar and light carbohydrates in food, the higher the glycemic index. Foods that are high in fiber, protein, and fat but low in carbs usually have a low to medium glycemic index. Sugar and sweets have the highest glycemic index, their consumption should be reduced to a minimum or completely abandoned.

Product selection

The diet should contain all the usual foods: meat and fish, dairy products without sugar and additives, cereals, legumes, vegetables, both fresh and prepared in various ways. You can eat any fruit – do not avoid them because they are sweet. Fruits contain sugar, but a large amount of fiber slows down its absorption, so blood glucose levels do not increase dramatically.

It is wise to cut down on saturated fats (lard, bacon, cream, sour cream) and red and processed meats (sausage, frankfurters, convenience foods). It is necessary to limit the consumption of highly processed and fast carbohydrates, such as white bread and rich pastries, cakes, cookies, pasta. They not only have an excess of carbohydrates, but also a lot of calories ⁷ .

Are snacks necessary between meals?

Those diagnosed with type 2 diabetes may have heard warnings about hypoglycemia, a situation where blood sugar becomes too low. You can often find recommendations for snacking to avoid the development of hypoglycemia. However, this is not required for all patients. Those who are not taking any medication for type 2 diabetes do not need to snack. On the other hand, those who are treated with drugs that can provoke hypoglycemia, such as insulin, may need to snack to prevent a sharp drop in blood glucose levels. Experts recommend eating more often, increasing the number of meals but reducing portion sizes.

Frequent snacking can make it difficult to maintain a healthy weight, which is important for managing diabetes. But if you still want to snack, you should try more healthy dishes, such as pieces of vegetables or fruits, unsweetened yogurt, cottage cheese.

References

1. Type 2 diabetes mellitus in adults. Clinical guidelines, 2019.

2. Alison B. Everet, et al. “Nutrition Therapy Recommendations for the Management of Adults with Diabetes. Diabetes Care Journal. January 2014 vol. 37 no. Supplement 1 S120-S143

3. Meal planning for diabetes | Odud E.A. | “RMJ” No. 6 dated 03.03.2005

4. Kodama S, et al. “Influence of fat and carbohydrate proportions on the metabolic profile in patients with type 2 diabetes: a meta-analysis.” Diabetes Care. 2009 May;32(5):959-65.

5. “Diabetes Meal Plans and a Healthy Diet.” American Diabetes Association. Updated July 1, 2015.

6. Yokoyama, Y, et al. “Vegetarian diets and glycemic control in diabetes: a systematic review and meta-analysis.” Cardiovascular Diagnosis & Therapy. 2014Vol. 4. No. 5.

7. Harvard Medical School: “Healthy Eating for Type 2 Diabetes.”

Type 2 Diabetes Diet

According to the WHO, it is only thanks to special dietary nutrition that it is possible to maintain normal levels of glucose in a person’s blood. To achieve the normal functioning of the pancreas and the level of glucose concentration, it is important to know which foods can be consumed without restrictions, and which should be limited.

Type 2 Diabetes – Basic Nutrition

The ratio of nutrients in the diet plays an important role in the presence of a disease such as type 2 diabetes. A special diet that helps maintain acceptable blood sugar levels should contain 25% fat, 60% carbohydrates and 15% protein. In addition:

• It is necessary to completely exclude refined carbohydrates from the menu, replacing them with sweeteners of natural origin.
• Limit animal fats.
• It is necessary to calculate the calorie content of the daily diet, taking into account energy consumption, age, gender, body mass index and profession of a person with diabetes.
• The daily menu should contain vitamins, dietary fiber and trace elements.
• A person suffering from this disease should not overeat or experience hunger.

If a person is diagnosed with type 2 diabetes, they are advised to eat split meals (4-5 times a day) with strict adherence to the diet (eating at the same time).

Distinctive features of nutrition in type 2 diabetes

Patients with diabetes should adhere to the following rules:

• Calculate the amount of carbohydrates consumed.
• Limit the intake of animal fats by 50%.
• Introduce vegetable and coarse fiber foods into the menu.
• Avoid sugar in favor of sweeteners.
• Reduce your intake of foods high in salt.
• Avoid alcohol.
• Do not eat excessively cold or hot food.
• Do not arrange fasting days.
• Give preference to steamed dishes.
• Observe the drinking regimen.

The diet should also include foods that contain simple carbohydrates, such as berries and fruits.

Foods that normalize sugar in type 2 diabetes

Cooking significantly increases the glycemic index of many foods, so nutritionists recommend eating as many raw vegetables as possible. This will help improve glucose uptake and pancreatic function.

Products recommended for type 2 diabetes:

It is also allowed to consume special diabetic foods containing sugar substitutes (bread, bars, etc.)

Which foods are not recommended for type 2 diabetes

In the presence of this pathology, the following foods should be excluded from the diet:

In addition, marinades and canned vegetables/fruits should be excluded from the diet.

Sweeteners

There is an opinion that artificial sweeteners are absolutely harmless and are a substitute for traditional sugar. However, it is not. According to nutritionists, only natural products can be used as sweeteners and only in strictly limited quantities. Natural sugar substitutes include honey, fructose, and stevia.

Honey

Natural honey is rich in fructose, glucose and sucrose. Moreover, it does not matter what kind of honey a person with diabetes is going to use. The content of sucrose in this product is so insignificant (no more than 5%) that its presence in the body does not affect the production of insulin in any way. However, those who decide to include honey in their diet should know that the daily intake of honey should not exceed 2 teaspoons.

Fructose

Insulin is not involved in the metabolism of fructose, which is why its use is absolutely safe for people with type 2 diabetes. Fructose has a low glycemic index, several times less calories than regular sugar and at the same time 1. 5 times sweeter than sugar. No more than 40 g of fructose per day is allowed, if this rule is neglected, then a decrease in the sensitivity of the liver to insulin production is possible, which can lead to negative consequences. Fructose is presented in the distribution network in the form of tablets and powder.

Stevia

This perennial herb was approved by WHO experts as a sugar substitute in 2004 and since then people with type 2 diabetes have been adding stevia to cooking or ready meals. Stevia synthesizes stevioside (sweet glycoside), due to which its taste is almost 20 times sweeter than that of sugar we are used to. According to nutritionists, stevia promotes the production of its own insulin and restores the functioning of the pancreas.

In diabetics, the daily intake of stevia is limited to 1 tablespoon per day, since its abuse can develop a toxic effect that will lead to an increase in glucose levels. Stevia is available in the form of syrups, powder, liquid extracts.