Foods that can help control Type 2 Diabetes

Though people generally assume following a diet for type 2 diabetes requires you to sacrifice everything you enjoy, it is not true. It is necessary to balance all the carbohydrates you do consume and think about simply making the carbohydrates count. Consuming a diet that actually works towards reducing diabetes can help keep the sugar levels within the target range to avoid any types of symptoms like fatigue, urination, headaches, dizziness and mood changes due to low blood sugar levels. Counting the number of carbohydrates can be easy by first understanding the percentage of the diet that should be made up of carbohydrates and multiplying that by the calorie target. For example, for a 50% carbohydrate range and require 2000 calories per day, you need around 1000 calories from carbohydrates. 1 gram of carbohydrates offers 4 calories, this boils down to 250g for this instance. Opting for a personalized and customized diet under the guidance of a licensed dietician can help. Different types of protein that is good for people with Type 2 diabetes American Diabetes Association (ADA) recommends the inclusion of proteins that are low in levels of saturated fats. Vegan diets can be more challenging to meet protein requirements but nuts, beans and tofu can help, though it is necessary to keep the portion sizes in check to ensure that the fats and calorie intakes are in check. Avoid and limit processed and packaged foods since these are high in sodium, can increase blood pressures and increases risks of heart diseases and strokes. Protein rich foods can help you get enough fiber, keep you satiated and help in weight loss and reduces insulin resistance. Best proteins to consume in Type 2 diabetes: • Fatty fishes including salmon and tuna(in water) • Skinless chicken and turkey • Tofu • Legumes and beans • Eggs • Non-fat Greek Yogurt • Almond, walnuts and other raw unsalted nuts Bonus Tip: If you want to know about the best 3 things to follow for women with diabetes, you can check this post. Different types of grains that is good for people with Type 2 diabetes It is not necessary to cut all carbs from your diet. While grains are rich in fiber, minerals, vitamins and phytochemicals and can help you feel full and prevent unhealthy snacking and can reduce increasing blood sugar levels. With portion control, you can keep your sugar levels healthy. Best grains to consume in Type 2 diabetes: • Wild/ brown rice • Quinoa • Whole-grain breads • Whole-grain cereals • Whole-wheat pasta Different types of dairy that is good for people with Type 2 diabetes Dairy needs to be consumed in moderation and it is necessary to keep the fat content in mind. Obesity and overweight people are more prone to experiencing insulin sensitivity and increases risks of complications. Fat-free dairy options can be better for type 2 diabetes. Best dairy options to consume in Type 2 diabetes: • Skim milk/ low fat milk • Fat-free, plain Greek yogurt • Low-fat, low-sodium cottage cheese • Low fat cheese(in low quantities) Different types of fruits that is good for people with Type 2 diabetes Vegetables are amazing and are a key element in all healthy diets and can offer fiber, nutrients, low carbohydrate levels and can help control levels of blood sugar in the body. Packaged, frozen vegetables and canned vegetables minus sauces can work; however, be careful to rinse and drain canned vegetables to avoid excess sodium intake. Best vegetables to consume in Type 2 diabetes: • Green leafy vegetables like Swiss chard, spinach and kale. • Veggies that are cruciferous like cauliflower and broccoli. • Jicama • Asparagus • Artichoke hearts • Cucumbers • Brussels sprouts • Onions • Peppers Different types of fruits that is good for people with Type 2 diabetes While people often avoid fruits due to their high carbohydrate content, this can be amazing for diabetics if you are consuming it in moderation and choose the types of fruit you consume wisely. Fruits can be amazing snacks and replace processed sweets and can provide fiber, minerals, vitamins and anti-oxidants. Avoid dried fruits which contain as many carbs as whole fruits in tiny non-filling portions. Canned fruits and juices are also to be avoided as they contain sugars and lack fiber content. If you are doubtful, it can be a good idea to check the glycemic load for the fruit you are consuming or consult with your healthcare provider for fruits that you can consume safely. Best fruits to consume for people with Type 2 diabetes: • Anti-oxidant rich berries like raspberries, blueberries and strawberries • Apples, peaches, apricots and pears when consumed whole with the skin • Cherries • Bananas • Oranges • Melon • Kiwi • Grapes Different types of fats that is good for people with Type 2 diabetes Not all fats are bad for you. It can actually help curb unhealthy food cravings and help aid weight loss and improve blood sugar levels when you substitute them with healthier options. Using monounsaturated and polyunsaturated fats can help lower LDL or bad cholesterol unlike trans-fats and saturated fats that can cause harm to your overall health and heart. Best fatty foods you can consume for Type 2 diabetes: • Nuts like pecans, almonds, pistachios and walnuts • Nut butters like almond and cashew butter • Olives • Plant-based oils(sunflower/olive/soybean/corn) • Chia and flaxseeds. • Tofu • Oily fishes like tuna and salmon.