The diabetic-friendly diet must contain all the major food groups. These involve fruits, vegetables, protein, and healthy fat.
A person with type 2 diabetes must incorporate certain dietary changes in their routine. A healthy diet forms a support system for an effective diabetes care plan. Other support systems can be regular physical activity, reducing stress, and consuming prescribed medicines.
Role of Healthy Diet in Managing Type 2 Diabetes
Type 2 diabetes is also known as insulin resistance. In this condition, a person’s body can’t use the hormone insulin effectively. Insulin plays a role in carrying blood glucose to the body cells and muscles for the purpose of energy. This results in the accumulation of sugar in the bloodstream at quite risky levels. And, this may put a person’s health at risk.
Consuming a balanced meal plan is vital for any person, irrespective of diabetes status. However, for individuals with this condition, nutritious foods in appropriate portions offer 2 important benefits:
Decreased levels of blood glucose
Decreasing high glucose levels may aid in lowering diabetes signs and reducing the risk of health complications.
Weight loss associated with an improved A1C result. A1C is the 2-3-month average of glucose levels.
An ideal diet for Type 2 Diabetics
A smart diabetic-friendly meal appears like a healthy eating plan. It must involve:
- Fiber-rich fruits and veggies
- Whole, minimally processed foods
- Complex carbs (in limits)
- Healthy fats
- Lean protein
- No extra sugars or refined grains
Particularly, there is no diabetic diet. Basically, the guidelines are similar for healthy eating for every person, may it be a diabetic or a non-diabetic.
As per the ADA report, there are numerous healthful eating patterns a person can follow to manage diabetes. These involve low-carbohydrate, Mediterranean, paleo, DASH, and vegetarian diet patterns.
It is a must to discuss with a healthcare provider to identify the appropriate ratio of macronutrients in a diet plan. Also, he or she gives a good about a suitable diabetes diet chart to reduce the health risks and attain the goals.
List of some Diabetes-Friendly Foods
There are some foods that are considered staples for diabetic patients. As they promote a healthy glucose level and a healthy weight. These foods are:
- Non-starchy veggies like broccoli
- Whole grains such as quinoa and barley
- Healthy fats like nuts, and avocado (in limits)
- High-fiber fruits such as oranges, apples
- Non-fat or low-fat dairy products such as milk, plain yogurt
- Lean protein like boneless, skinless chicken, turkey, and fatty fish such as salmon
Foods Not Good for Type 2 Diabetics
There are certain foods that are found to spike the levels of blood sugar and support unhealthy weight gain. Diabetics must limit such foods and these include:
- White bread and pasta
- Saturated fat sources such as bacon or fatty cuts of meat
- Microwaveable meals generally high in sodium
- Canned soups rich in sodium
Diabetic Friendly Meal Plan Sample Menu
The ADA suggests filling:
- ½ plate with non-starchy veggies like spinach, broccoli, tomato
- 1/4th with whole grains or starchy foods like plantain, sweet potato
- 1/4th plate with lean protein such as seafood, beans, skinless chicken
Below is a 3-days diabetic-friendly menu so that you can get started.
- Breakfast: Vegetable Omelet (two egg whites plus one whole egg). Toppings like fruit or reduced-fat cheese can be used.
- Snack: Plain, low-fat or non-fat Greek yogurt and berries
- Lunch: Chapati, Vegetable, salad using leafy greens
- Snack: Carrot and celery sticks topped with nut butter
- Dinner: Quinoa, Grilled salmon, and steamed broccoli
- Breakfast: Steel-cut oatmeal prepared using low-fat milk and loaded with fruit and nuts
- Snack: Roasted chickpeas
- Lunch: A whole bread sandwich using sliced veggies
- Snack: Roasted changes and green tea
- Dinner: Daal, Roti, and salads
- Breakfast: Fruit smoothie prepared using low-fat milk; chia seeds (optional); and low-fat plain yogurt
- Snack: Unsalted nuts like almonds along with some fruit
- Lunch: Turkey chili with reduced-fat cheese
- Snack: Hummus and sliced veggies
- Dinner: Brown rice using vegetables and tofu stir-fry
A person’s diet is one of the major tenets of competent diabetes care. “What a person consumes may assist or interrupt insulin resistance”. Every person must aim for “a well-balanced diet restricted in simple sugars and packed with whole plant-based foods. All of them can be fruits, veggies, whole grains, lean proteins, and healthy, plant-based fats.
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