People living with type II diabetes must be cautious in their food choices, and it is essential to plan a well-balanced diet. It might sound easy at first, but in reality, it is tough to do it on your own without any guidance from a health professional like a Nutritionist or a Registered Dietician. A well-planned type 2 diabetes diet will give you a positive effect on your blood sugar level and later on achieve weight management goals. Aside from managing your weight and decrease the level of sugar, it will also benefit you in terms of lessening your chance to acquire complications such as heart diseases, nerve damages, and stroke.
Luckily, you can consider different eating patterns and diet plans, and this article will help you choose which one is right for you according to your needs and lifestyle.
1. Nutrients Dense Diet Plan
When you say nutrient-dense foods, it means that you need to consume natural foods from fruits and vegetables as it contains a lot of plant compounds and antioxidants. It is good to get these nutrients from various foods like fish, meat, nuts, seeds, beans, legumes, cruciferous vegetables, citrus fruits, etc. All of these food choices are the best source of nutrients that your body needs to function well.
2. Consume Heart-Healthy Fats
Fats are not all bad; there are HDL or high-density lipoproteins that can combat LDL or the bad cholesterol in the body. Fats that come from healthy fatty acids can aid in decreasing the amount of LDL. The monounsaturated fats are commonly abundant in nuts, avocado, seeds, olive oil, and canola oil. The polyunsaturated fats are usually in fatty fishes, flax seeds, walnuts, soybeans, sunflower seeds, and corn oil. Type 2 diabetes foods to avoid are fats that can provide more LDL.
Saturated fats, cholesterol, and trans fat are the main reasons why patients with type II diabetes experience increased their cholesterol levels. Most of these are found in processed and canned meat products.
3. Practice Portion Control
An efficient type 2 diabetes diet is all about portion control or eating in moderation. Health professionals will tell you that overeating will make it harder for you and them to manage your bloodstream blood sugar level. Consuming more than your prescribed calories can lead to being overweight and obese.
A reverse diabetes diet consists of high fiber-rich foods can make you feel satisfied and full for a longer time, which will give you more opportunity to do portion control. Foods high in fiber are legumes, green leafy veggies, beans, fruits, and whole grains are a good source of both soluble and insoluble fiber that is vital for a healthy gut.
According to the American Diabetes Association, a diet filled with whole grains and less in refined grains is more filling and nutritious.
4. Foods to cut off in Type II Diabetes
The good thing about having type II diabetes is that there are not many foods that you need to avoid while in a reverse diabetes diet. There are many healthier choices for you, so there is no need to starve yourself and eat minimal food choices. ADA recommends this type 2 diabetes foods to avoid.
- High cholesterol foods- If you are in a low cholesterol diet, then you should avoid consumption of red meats, dairy products that are high in fat, egg yolk, and other animal by-products.
- Foods high in saturated fats- It means you need to cut off or avoid eating foods with palm oil, chicken skin, coconut oil, high-fat dairy products, and highly processed animal by-products.
- Trans fatty foods- It is abundant in food sources like hydrogenated oil, shortening, and partially hydrogenated oils.
- Sugary Foods- these are sweetened beverages like sodas, desserts, candies, and processed foods with high sugar content.
5. Carbohydrates Counting
Carbo counting is a popular term recommended for type 2 diabetes diet, especially those taking insulin injections. You need to count the number of carbohydrates in grams that you consumed in each meal to ensure an average blood sugar level as you get your insulin shot. This technique is something that you need to do with your doctor, dietician, or nurse. Some available books or e-books can give you the correct information about grams of common foods.