Recommended Food For Type-2 Diabetics

Getting diagnosed with diabetes type 2 should infer that you cannot eat your favorite foods. However, you should eat these foods right to keep blood sugar levels even for normal body functions and such. The best diabetic diet is all about balance and inclusive of a variety of the primary food compounds, i.e. carbohydrates, fats, proteins, and fiber. The trick is combining them to regulate your blood sugar level to avoid diabetic symptoms like frequent urination and thirst, dizziness, headaches and mood changes.

Basics of the Type 2 Diabetes Diet

To create the best diet for diabetics, you must first understand how foods affect our bodies differently. Carbohydrates, for instance, are broken faster to glucose which dissolves into the blood stream causing a spike in blood sugar levels, prompting the release of insulin to regulate it. Proteins and fats take longer to break down and convert to glucose, however, they should be consumed moderately.

Carbohydrates have the most impact on blood sugar levels and as such diabetics need to count their carbohydrate intake to hit their blood sugar levels target.

Best and Worst Choices by Food Group

This section details the best options from each food group and those to avoid as well.

1. Protein

For proteins, the American Diabetes Association (ADA) recommends 2 or 3 servings of lean proteins low in saturated fat, like salmon or turkey as the best options for type 2 diabetics. Salmon itself has an added benefit as a source of healthy omega-3 fats. For the vegetarian, a wide variety of beans and nuts suffice.

The foods to avoid include but are not limited to processed meat products that contain high amounts of fat and sodium, which have the potential of increasing blood pressure leading to heart attack and stroke, the two common complications of diabetes.

2. Grains

The best grains to consume if you have diabetes are whole grains like quinoa, wild brown rice, whole grain bread and cereals that contain fiber.

The worst options include refined flour products, processed foods made from white flour like pastries, breakfast cereals, and white bread. Steer clear from pasta and white rice as well.

3. Dairy

6-8 grams of plain nonfat Greek yogurt is versatile and a healthy option. You can throw in berries as well to your desire.

All full-fat dairy products like milk chocolates are to be avoided at all cost no matter what, since they have added sugars.

4. Vegetables

Diabetes experts recommend non-starchy vegetables such as leafy greens, asparagus, cauliflower, broccoli, and carrots. These are low in carbs and high in nutrients and fiber. Ideally, half of your plate should comprise of these. Cauliflower can serve as a substitute for mashed potatoes.

Vegetables to avoid are starchy vegetables like corn, peas, and potatoes.

5. Fruit

Fresh fruit can be substituted for sweets, aside from having antioxidants and fiber, they also contain natural sugars that the body can work with.

Avoid canned fruits and artificial sweeteners and also dried fruits. Fruit juices are low in fiber and thus do not have the same benefits as whole fruit.

6. Fats

Monounsaturated fats found in avocados and almonds are the best options. To be precise, choose fats that are healthy for the heart. Polyunsaturated fats found in sunflower oil and walnuts also help lower bad cholesterol.

Avoid saturated fats at all cost as they increase bad cholesterol levels, thus limit intake of butter, gravy, cheese, and at most fried foods. Trans fats that go by the name hydrogenated on food labels are worse and should not be consumed at all.

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