People with diabetes must have been tired of other people telling them to take proper precautions because they think this is what their life is now. Well, diabetes is indeed something that cannot be cured, but it is not something that can be neglected either. However, there is always a way around it. The simplest and the most practical way that one can adopt is getting the proper diet, having all the significant nutrients involved in their diets, and doing the right number of workouts according to their age.
Nothing can hamper your blood sugar level when you have everything balanced on your plate. Plus, when you maintain a proper diet and keep your body weight, you may also reduce the risk of having any serious complications. We all know that having diabetes is no joke; it can lead to severe complications like nerve disease, heart damage, stroke, etc. All of this makes it even more crucial to get a healthy diet. We have created this guide to help you with the right food choice for your type 2 diabetes. But first, let us look at how a well-maintained diet can help you manage type 2 diabetes.
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Why a Healthy Diet for Type 2 Diabetes?
When you have type 2 diabetes, it is because your body cannot effectively use the hormone insulin to cart your blood sugar level and glucose to the cells and muscles as an energy source. This condition is known as insulin resistance. When your insulin level is not maintained, the glucose reaches a much higher level, putting your health at severe risk.
Well, it is not strictly mandatory for people diagnosed with diabetes only that they should have a proper diet; having a wholesome diet is one of our essential needs only. Having a nourishing diet gives you:
- A reduced blood sugar level-high blood sugar level leads to some severe complications; having a blood sugar level that is perfectly maintained can help you a lot.
- Healthier weight-maintaining body weight is related to maintaining the proper blood sugar level, which is, again, helping you live a healthier life while having type 2 diabetes.
Now that you have understood how beneficial a good diet can do let us look at what a good diet is and what it involves.
Having the Right Diet
A nourishing diet is just like we used to read in schools and what the doctors usually recommend. The one includes minimally processed foods, fruits, fiber, lean protein, complex carbohydrates but in a limit, healthy fats, grains, etc.
Many people might tell you that there is nothing like a “diet for diabetes.” They are not wrong because there is nothing special you are required to do or include in your diet. You only must take a nourishing diet just as everyone else takes. So what does it include? Let us find out.
What Does the Right Diet Should and Should Not Include?
Picking the proper diet that balances your requirements and maintains your taste is all you need. Here is what you should involve in your diet:
Vegetables
Aren’t we constantly being told to eat green vegetables from childhood? Well, this is because vegetables form the basis of a healthy diet. They are the purest and most significant vitamins, minerals, and fiber sources. Here is a list of some vegetables to include in your list:
- Broccoli
- Tomatoes
- Potatoes
- Corn
- Green peas
- Pepper
- carrots
Fiber is a complex carbohydrate that helps feel an individual regurgitate, and this prevents overeating, which can directly thwart undesirable weight gains.
Fruits
Fruits are known for having high sugar content, but the thing is, sugar in whole fruit does not count as free sugars; this is the reason that a diabetic person should have fruits rather than avoid them. Here is what fruits you can include in your diet to make it tastier and healthier:
- Apple
- Blackberries
- Avocado
- Cherries
- Plums
- Pears
- Strawberries
- Peaches
- Grapefruit
Dairy
There are some vital nutrients that dairy products can provide, like calcium and protein. It is also proven that with some people diagnosed with type 2 diabetes, dairy products directly affect insulin secretion in their bodies. Well, then you never know; you may have the same effect too, so here are some best options that you should include in your diet:
- Parmesan or cottage cheese
- Skimmed or low-fat milk
- Greek or plain yogurt
Whole Grains
While managing the glucose level in the blood, consuming whole grains is one of the most effective ways, and the reason behind this is entire grains have a lower GI.
People with type 2 diabetes are often advised to avoid bleached and refined carbohydrates like pasta and white bread, which may lead to opposite results. Therefore, here’s a list of what you can include as a source of lower GI in your diet:
- Wild rice
- Cornmeal
- Oatmeal
- Millet
- Amaranth
- Barley
- Whole grain bread
- Legume pasta
- Whole wheat
Meat
People diagnosed with diabetes are advised to have food with high protein. This is because proteins are slow to digits and lead to a mild increase in blood sugar levels. Here are some great sources of protein that you can include in your diet:
- Boneless chicken breast
- Salmon
- Tuna
- Oily fish
- Skinless turkey breast
- Eggs
Well, protein is not limited to the non-vegans only; there are plant-based proteins as well that work in the same way; let us have a look:
- Tofu
- Falafel
- Peas
- Hummus
- Kidney beans
- Black beans
- Pinto beans
- Lentils
- Baked beans
- Tempeh
It looks like plant-based proteins have more variety than non-vegan ones, doesn’t it?
Foods to avoid
There are certain food items that people with type 2 diabetes should avoid as they can be unhealthy for them and not just for them; unhealthy food can harm anyone’s health, causing severe health issues. Some specifics that people should limit intake of are:
- White pasta
- White rice
- White bread
- Red meat
- Sugary cereal
- Sugary drinks
- Processed meat
There is no specific diet for people with type 2 diabetes or even any form of the disease. They need to maintain a nourishing diet while taking the proper nutrients.
