Have you been experiencing the following?
- Increased thirst and frequent urination
- Increased hunger
- Weight loss
- Blurred vision
- Frequent infections
- Areas of darkened skin
Most likely, you have type 2 diabetes. Visit a health facility to confirm it. The doctor confirms you have type 2 diabetes and you are extremely stressed. Take it easy, having type 2 diabetes isn’t a life sentence! First, understands the basics.
What is type 2 diabetes?
Your pancreases make insulin hormone. Insulin controls the amount of glucose (sugar) in the blood. Type 2 diabetes develops when:
- Your body does not produce adequate insulin to function properly
- Your body cells don’t react to insulin (you become insulin resistance)
As a result, the glucose stays in the blood. Since type 2 diabetes is a long-term condition, it calls for healthy eating and to achieve this; you have to adopt type 2 diabetes diet. It is achievable if you come up diabetes type 2 diet plan.
Diet plan for type 2 diabetes
The best diet for type 2 diabetes must be well balanced with:
To achieve it, learn the balancing art in choosing the best combination of foods to keep blood sugar levels within your target range. To follow a healthy diet for diabetes type 2, you must know how different types of food affect the level of your blood sugar. Carbohydrates, fruits, and starchy vegetables are broken down into glucose very fast. As a result, your blood sugar levels goes up. Fats and proteins don’t affect blood sugars directly. However, they should be taken in moderation. To maintain the ideal blood sugar levels, consume various types of food but monitor the foods carefully with high carbohydrates content. Mainly, carbohydrates have a high impact on blood sugar levels. If you have type 2 diabetes, form a habit of counting carbs during meals and when having a snack.
It is evident that type 2 diabetes treatment diet is one that advocates for low carb diet. A low-carb diet restricts you from taking carbohydrates like those found in sugary foods. The diet is high in proteins, fat and vegetables. Low carb diet for diabetes type 2 is a healthy choice to keep blood sugar levels in control, low carb diet must have the following:
- Consuming a lot of vegetables
- Moderate protein intake
- Avoid processed food and sugars
Type 2 diabetes diet menu
Remember, type 2 diabetes is a lifestyle disease. Before you fill your plate during meal time; here is a suitable type 2 diabetes diet plan to keep in mind.
Vegetables are very healthy and form part of type 2 diabetes diet. Eat green, purple orange red, white and yellow vegetables to get an array of nutrients, vitamins and minerals that they provide. They are rich sources of fiber and are antioxidants as well as low in calories. Examples of vegetables are broccoli, spinach, carrots, eggplant, tomatoes, onions and garlic. However, avoid vegetables that have a lot of starch, for example, potatoes and corn.
The best option is lean protein which is low in saturated fat. Rich sources include turkey and fish. If you are a vegetarian, you can take beans and nuts and seeds. Nuts have anti-inflammatory that can prevent insulin resistance developing. As for nuts, watch your portions though they are excellent sources of protein they have high calories.
Opt for whole grains such as whole grain bread, bran cereal, and rice. They are rich in fiber, vitamins, minerals and healthy carbohydrates.
Opt for low-fat milk or yogurt. You can take yogurt as a snack to help you feel more satisfied and full. And you won’t crave for something quickly. It is good to include it in your type 2 diabetes diet.
Fresh fruits are ideal in conquering your cravings for sweets, yet they provide antioxidants and fiber. Oranges, tangerines, kiwis, melons and berries are rich sources. Avoid taking juices with added sweeteners.
Go for monounsaturated fats found in avocados and almonds. You can also choose polyunsaturated fats found in walnuts which aids in lowering bad cholesterol.
From the above type 2 diabetes diet, Carbohydrates are the best energy sources for your body. The body breaks down carbs to form glucose. Carbs affects your blood glucose the most
Gluten free diet for diabetes type 2
Gluten is a type of protein found in certain grains, for example, wheat, barley, and rye. Gluten is found in several high carb foods since they are mostly grain based. High carb foods raise your blood sugar levels. So, prefer gluten-free diet to manage blood sugar level. Starting a gluten free diet goes together with diet plans for diabetes type 2. The following delicious foods are gluten free:
- Beans, seeds and nuts in their natural form
- Fresh eggs
- Fresh meats (fish and poultry)
- Fruits and vegetables
- Most dairy products
It is exciting that you have the power to control type2 diabetes with diet for type 2 diabetes. What is more interesting is that through diabetes type 2 diet menu, research has shown that you can reverse it. The following tips should be incorporated into your diet to reverse type 2 diabetes. To start with, you should cut sugar intake. It is important to avoid things that have sugar like cakes. Choose foods like salads and soups throughout the day and include small amounts of carbs as you take your evening meal. Sugar does not have any nutritional value and won’t harm you if you stop taking it. Refined amounts of starches like flour or rice are absorbed quickly by your body and blood sugar level goes up.
It is evident that if you avoid sugar and refined carbohydrates since they raise blood sugar. The bottom line is to eat little or avoid refined carbohydrates completely; too much protein is converted into glucose by your body. Thus avoid too much protein because they will add sugar to the body. Instead, eat fruits and vegetables. You can reverse diabetes if you follow diabetes type 2 diet keenly. That’s incredible; it is natural it and completely free and is achievable.
Parting shot is that type 2 diabetes diet is simple and easy to follow. At first, it may appear difficult, but with time you shall have mastered the art of healthy eating.