Diet For Type 2 Diabetes: Which Foods To Favor?

It is a general truth that for each disease there is a range of foods to favor and another to cross off the menu. Of course, to feel better, you need to control your weight, which for its part depends on the carbohydrates you consume through food. Which type 2 diabetes diet is good for managing blood sugar? How to reduce sugar consumption? We've listed some great tips to help you maintain good health despite your diagnosis.

What does a type 2 diabetes diet include?

Although the brain needs fuel to perform its cognitive functions, including 130 g of daily glucose intake, our body must be stable to regulate blood sugar decently. If the regulatory factors are disturbed, we talk about diabetes and we look for a way out with drugs or better, a diet for type 2 diabetes. Lowering blood sugar levels is a common problem that can be solved by a natural way through many types of food. However, those that need to be limited are no less.

Green light for a wide range of nutrients, including fruits, vegetables, starches and pasta, but following the advice of nutritionists. Without skipping meals, you can change your diet by including small changes every week, at a minimum of sugar, fat and salt. Putting up a personal food and recipe bulletin board for people with diabetes is an important task in ensuring that your blood pressure and cholesterol (blood fat) levels are correct.

Why include a diet for type 2 diabetes?

Knowing that type 2 diabetes involves problems getting enough glucose into cells, one wonders how to fix it. When sugar can't get to where it is supposed to be, it leads to increased blood sugar levels. This results in complications such as kidney, nerve and eye damage, as well as cardiovascular disease. Foods to eat for a type 2 diabetic diet include complex carbohydrates such as brown rice, whole wheat, quinoa, oatmeal, fruits, vegetables, beans, and lentils. Foods to avoid include processed simple carbohydrates, such as sugar, pasta, white bread, flour, cookies, and pastries. Foods with a low glycemic load (index) cause only a slight increase in blood sugar levels and are better choices for people with diabetes.

On the one hand, fat doesn't have much of a direct effect on blood sugar, but it can be helpful in slowing the absorption of carbohydrates. On the other hand, proteins provide constant energy with little effect on blood sugar levels which they keep stable. The cravings for sugar are reduced and one feels full after eating. High protein foods to consume include beans, legumes, eggs, seafood, dairy products, peas, tofu, lean meats, and poultry.

Are there any “superfoods” to tolerate with diabetes 2?

Like almost all illnesses, there are “superfoods” to eat that are exclusively tolerable. For diabetes, these are chia seeds, wild salmon, white balsamic vinegar, cinnamon and lentils. Healthy meal plans for diabetes include lots of vegetables, processed sugars, and limited red meat. Dietary recommendations for people with type 2 diabetes include a vegetarian or vegan diet, the Paleo diet, and the Mediterranean diet.

The guidelines on what to eat focus on consuming low-glycemic carbohydrates, mostly vegetables, and consuming mostly plant-based fats and proteins.

Forget about sodas (regular and diet), refined sugars, processed carbohydrates, trans fats, high fat animal products, high fat dairy products, high fructose corn syrup, artificial sweeteners and any highly processed food.

Which diets are conducive to maintaining decent blood sugar levels?

Lately, social media has been swarming with recipes inherent in the ketogenic diet, but like every way of eating without certain nutrients, it too comes with risks. This is why the best solution is to properly combine a diet for type 2 diabetes and appropriate physical activity. In addition, it is necessary to learn about sugar substitutes for diabetics which will have a positive impact on the glycemic index and consequently on weight.

The importance of weight

Losing pounds (if you are overweight) will make it easier for your body to lower your blood sugar levels and may improve your blood pressure and cholesterol. However, you can calculate your body mass index / BMI / to find out if you are overweight. 12 So, if there is a need to shed a few pounds, aim for around 0.5-1kg per week, slowly and over time. There is evidence that a low-calorie diet (800 to 1200 calories per day) for the short term (about 12 weeks) can help relieve symptoms of type 2 diabetes.

As a result, some people have found that their symptoms go into remission. 10 Too bad, a low-calorie diet is neither safe nor suitable for all people with type 2 diabetes, such as people taking insulin. It is therefore important to consult a doctor before starting this type of diet.

How to organize your physical activity in favor of health?

Exercise helps lower your blood sugar levels. You should aim for 2.5 hours of activity per week because being active lowers your blood sugar levels. You can be active anywhere as long as what you are doing is short of breath. It could be: a brisk walk, climbing stairs, doing more strenuous housework or gardening.