The Biggest Risk For Diabetes: Belly Fat
Being overweight or obese is the biggest risk factor for type 2 diabetes. However, your risk is higher if you tend to carry your weight around your abdomen as opposed to your hips and thighs. A lot of belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance. You are at an increased risk of developing diabetes if you are:
- A woman with a waist circumference of 35 inches or more
- A man with a waist circumference of 40 inches or more
Calories obtained from fructose are more likely to add weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.
Which Types Of Protein Are Recommended
Protein provides slow steady energy with relatively little effect on blood sugar. Protein, especially plant-based protein, should always be part of a meal or snack. Protein not only keeps blood sugar stable, but it also helps with sugar cravings and feeling full after eating . Protein can come from both animal or plant sources however, animal sources are also often sources of unhealthy saturated fats.
Good protein choices include:
- Tofu and soy foods
- Lean meats such as chicken and turkey
Pay attention to the balance of macronutrients in a meal to support stable blood sugar levels. Specifically, fat, protein, and fiber all slow down the absorption of carbohydrates and thus allow time for a slower, lower insulin release and a steady transport of glucose out of the blood and into the target tissues – this is a good thing.
Which Type Of Carbohydrates Should Be Included In Your Diet
Carbohydrates are classified into two types:
Complex carbohydrates: Complex carbohydrates not only have a low glycemic index but they also contain additional useful nutrients like fiber, vitamins, etc. These nutrients decelerate the absorption of glucose and thereby, helps to maintain stability in blood sugar levels.
Examples of complex carbohydrates are:
- Whole grains like brown rice, quinoa, steel-cut oatmeal
- Starchy vegetables like potatoes, corn, root vegetables
- Non-starchy vegetables such as green vegetables.
Simple sugars: Avoid simple sugars as they have a high glycemic index and they dont contain any other useful nutrients. These foods cause an uncontrollable rise in blood sugar levels and thus, are very harmful.
Examples of simple carbohydrates are white bread, soft drinks, flour, white pasta, cereals, etc.
Feasible diet plan by qualified diet coaches, personalized workout regimen by certified fitness coaches, and guidance of Diabetologist has helped over 10000 patients reverse their diabetes.
Also Check: How Much Sugar Can A Borderline Diabetic Have
A Menu Plan Youll Love
Take the guesswork out of diabetes meal planning with our easy-to-follow, reduced-calorie and carbohydrate-controlled Type 2 diabetes menu. Youll get the right balance of macronutrients to lose weight and maintain your blood glucose levels while enjoying a variety of delicious foods to help make weight loss and managing Type 2 diabetes easier.
Diets For Diabetics Or How To Separate The Truth From The Trash
I completely understand these people disbelieve, because there is too much information on that topic, and a lot of it is unreliable and comes form suspicious medical sources. So it is really hard for them to separate the truth from the trash in this case.
I also cant say I am an expert on diabetes, but as my grandma is diagnosed with Type 2 diabetes, I can say I know enough to share my experience with you here.
My grandma was diagnosed with high blood sugar levels a little more than decade ago, and luckily for her the disease developed to a non-insulin-dependant state. That meant that she could follow a strict diabetic plan and have her own diabetic menu to eat and this way she could prevent further development of the Type 2 diabetes.
As my grandma also had serious obesity problems, she had to follow a weight loss diet plan. She was given many helpful advices and sample meal plans to follow. At first she was frustrated because she had to give up most of her favorite foods such as fruits and all sugar sweets.
I wanted to help her and ease her on her diet for diabetics, so instead of avoiding her favorite home prepared meals, she stopped eating any home made food. How?
Recommended Reading: What Should My Sugar Level Be With Type 2 Diabetes
Keep These Easy To Follow Diabetic Diet Plan Tips Handy
Anything that makes diabetes meal planning easier is always a plus. Thats because dietary changes can be the most important as well as difficult adjustment to make after receiving a diabetes diagnosis. This is particularly true for those who need to bring their weight under control. In fact, this area of diabetes management is so important that much research has been focused on identifying the most beneficial foods that retard rather than exacerbate the diabetic condition. So, finding an easy to follow diabetic diet plan may help to keep things a little bit simpler.
In a recent research study by a team of diabetic experts, fiber, vitamin D, omega-3s and calcium were singled out as significant for weight loss in general and diabetes in particular. Researchers concluded that, when these are eaten together they work synergistically in the body to help balance blood sugar levels and encourage weight loss. Also, based on an ongoing investigation of over 83,000 women, it was found that those who consumed at least 1,200 mg of calcium and more than 800 IU of vitamin D a day were 33% less likely to have developed diabetes than those taking in less of both nutrients. Researchers also believe that Vitamin D help to suppress cellular inflammation that contributes to diabetes. While it is beneficial to consume foods high in these nutrients, it is also important to eat a variety of other diabetic friendly foods and watch portion sizes.
Your Weight Is Important
Losing weight will make it easier for your body to lower your blood sugar level, and can improve your blood pressure and cholesterol.
To know whether you’re overweight, work out your body mass index .
If you need to lose weight, it is recommended for most people to do it slowly over time. Aim for around 0.5 to 1kg a week.
The charity Diabetes UK has more information on healthy weight and weight loss.
There is evidence that eating a low-calorie diet on a short-term basis can help with symptoms of type 2 diabetes. And some people have found that their symptoms go into remission.
A low-calorie diet is not safe or suitable for everyone with type 2 diabetes, such as people who need to take insulin. So it is important to get medical advice before going on this type of diet.
Page last reviewed: 18 August 2020 Next review due: 18 August 2023
Read Also: What Problems Can Diabetes Cause
Carb Counting For Type 2 Diabetes
Carbohydrate counting is one approach that you can take to help manage your blood sugar levels. In carb counting, you add up the number of grams of carbohydrates that you eat during each meal.
With careful tracking, you can learn how many grams of carbohydrates you need to eat to maintain a safe blood sugar level while taking insulin injections. A doctor, nurse, or dietitian can help you get started.
Many foods contain carbohydrates, including:
- wheat, rice, and other grains and grain-based foods
- dried beans, lentils, and other legumes
- potatoes and other starchy vegetables
- fruit and fruit juice
- milk and yogurt
- processed snack foods, desserts, and sweetened beverages
There are many books and online resources that you can use to learn how many grams of carbohydrates are found in portions of common foods. You can also check the nutritional labels of packaged and processed foods.
Best And Worst Diet Plans For Type 2 Diabetes
According to the ADA, a Mediterranean-style diet, a plant-based diet, and a diet known as Dietary Approaches to Stop Hypertension are all good starting points for a type 2 diabetes meal plan that can be modified to accommodate your personal eating preferences.
These diet approaches have two important factors in common: mostly whole foods and meals built around vegetables and fruit. The ADA also now recommends low-carb diets as an option for people with type 2 diabetes.
If you like following a formal diet plan, you can talk with your doctor or diabetes educator about which plan or combination of plans might make sense for you. Here is more information on the plans mentioned above as well as other popular diet plans that have been studied for the prevention or treatment of T2D.
Recommended Reading: Is Diabetes 2 An Autoimmune Disease
Best And Simple Diabetic Diet Plan To Follow
Diabetes influences the body in various ways, and can even be lethal, yet your diabetic diet plan decisions can likewise largely affect how much this condition influences you. A diabetic eating routine containing grains, proteins, organic products, vegetables, fats, and dairy is your most solid option on the off chance that you need to carry on with a typical existence with diabetes.
With Medifast For Diabetics You Lose:
Weight of course My grandma started the Medifast Plus for Diabetics diet meal plan and menu, and to tell you the truth she felt great while following it for full four weeks. She lost about 9 pounds for her first time on the diet plan.
The package my grandma used and is still using is the Medifast Plus for Diabetics 4-Week Package. She likes it very much not only because they are very easy and economical way to lose the excess weight and control your blood sugar levels.
You May Like: Diabetes Feet Tingling At Night
Are There Risks Involved With Eating This Type Of Meal Plan
Following a diabetes diet plan is safe, says Bissell, if you dont take it to the extreme.
Some people eat a diet thats too restrictive or low in carbohydrates. This causes them to lack important nutrients or have frequent low blood sugar levels, she says. Balance is key, along with being realistic about what habits you can maintain for the long term.
Am I At Risk For Developing Prediabetes
The difficult characteristic of prediabetes is that many people do not show symptoms until the condition has progressed to Type 2 Diabetes. The best way to detect prediabetes is by conducting regular blood tests as part of your ongoing physical exams with your doctor. It is especially important to be diligent with screening for prediabetes if you have an increased risk of developing the condition.
Risk factors for prediabetes include:
- Dietary patterns. Eating processed foods and drinking artificially sweetened beverages increases your risk of prediabetes and Type 2 Diabetes.
- Inactivity. Regular exercise helps you control our weight, uses stored glucose as energy, and helps your body’s cells avoid insulin resistance.
- Genetic factors such as family history and race / ethnicity Individuals with a family history of diabetes are more likely to develop prediabetes. African Americans, Hispanics, Native Americans, and Asian-Americans are also more likely to develop prediabetes.
- Other conditions Health conditions such as gestational diabetes , polycystic ovarian syndrome, and obstructive sleep apnea, can increase your risk of pre-diabetes.
There are a few other factors associated with overall health that are correlated with prediabetes. High blood pressure, high low-density-lipoprotein cholesterol , and high triglycerides often occur in people with prediabetes. Following a supervised prediabetes diet and being more active can help you better manage all of these conditions.
Also Check: What Is The Most Common Form Of Diabetes
What Constitutes A Good Diet For Diabetics
Dr. Horowitz applauds the diets featured in this ranking for their inclusion of complex carbohydrates , lean proteins, healthy fats and dietary fiber, as well as their restriction of sweetened drinks and simple carbohydrates.
When it comes to keeping blood sugar levels within a healthy rangea key to successful diabetes managementDr. Horowitz recommends higher fiber foods because theyre slower to digest and take longer to affect glucose levels while also improving satiety.
The key to keeping glucose levels from rising is balance, she says. Having more of the meal composed of complex carbsand also eating a consistent amount of carbohydrates from meal to meal and avoiding meals that have too much at any one time including lean protein in the meal will help with satiety and prevent overeating.
Can I Drink Diet Soda With Type 2 Diabetes
There are better choices. Although these beverages dont provide calories, consuming sweet-tasting foods and drinks may lead you to crave additional sweet items , even if theyre not sweetened with sugar. And diet soda provides no nutritional value. Better to drink water, tea, coffee, or milk, or have a small amount of fruit juice .
Also Check: Signs Of Diabetes In Small Child
Do I Need To Count Calories When Managing Type 2 Diabetes
While it can be helpful, its not absolutely necessary to track how many calories youre taking in daily. Although tracking calories can be beneficial when it comes to weight reduction, you can lose weight and still have a poor nutritional quality to your diet, Palinski-Wade points out.
Therefore, if you do count calories, make sure youre also focused on healthy food choices. You can track your food intake, she says, which will let you monitor portions as well as how certain foods and mealtimes impact blood glucose levels, she says.
- About 1,200 to 1,600 calories a day for small women who are physically active, small or medium-size women interested in weight loss, or medium-size women who are not physically active
- About 1,600 to 2,000 calories a day for large women interested in weight loss, small men at a healthy weight, medium-size men who aren’t physically active, or medium-size or large men interested in weight loss
- About 2,000 to 2,400 calories a day for medium-size or large men who are physically active, large men at a healthy weight, or medium-size or large women who are very physically active
A Word From Mantra Care
If you are looking for more information on this topic or onDiabetes treatment,Online Therapy,Hypertension,PCOS treatment,Weight Loss, andPhysiotherapy, please visitmantracare.org or feel free to reach out to us at +91-9711118331 or email at . You can also download our freeAndroid App or IOS app.
Here at Mantra Care, we have an incredibly skilled team of health care professionals and coaches who will be happy to answer any questions and provide further information so you know whats best for your unique needs.
You May Like: Mellitus Type 2 Diabetes Definition
Which Type Of Fats Are Recommended
Fats have little direct effect on blood sugar but, as part of a meal, they are useful in slowing down the absorption of carbohydrates. Fats also have effects on health that are not related to blood sugar. For example:
- Animal meat fats increase the risk of cardiovascular disease. However, dairy, and specifically fermented dairy such as yogurt, appears to decrease this risk.
- Plant-based fats such as olive oil, nuts, seeds, and avocado are associated with lower cardiovascular disease risk.
- Fat also contributes to feelings of satiety and can play a role in managing overeating and carbohydrate cravings. A portion of healthy fats is much more satisfying and healthy than jam on white toast.
Eat Foods Containing Protein Fiber And Healthy Fat At Every Meal
- Protein foods such as lean meats, wild salmon and free-range eggs, high fiber foods such as vegetables, legumes and seeds and healthy fats such as coconut oil and ghee promote balanced blood glucose levels.
- Lean Proteins such as meats, eggs, legumes, fish, nuts and seeds provide building blocks for the most components in the body. Because they take time a long time to break down they keep us full longer so stop us reaching for quick sugary snacks.
- Vegetables and High-Fiber Foods: Cram in as many vegetables as you can at every meal and snack on them too, include loads of colors and variety. Vegetables are packed with nutrients and fiber.
- Fiber from vegetables, seeds, nuts and legumes plays a big part in keeping you full , supports detoxification and helps balance blood glucose by slowing the rush of sugar into your blood stream. Additionally, these foods provide the carbohydrates your body needs without the empty calories of processed grains and sugars.
- Healthy Fats such as fish, avocado, olive oil, nuts and seeds, eggs, coconut oil, butter and ghee increase satiety and balance blood glucose.
Recommended Reading: Type 2 Diabetes Support Groups Online
Snack Suggestions For A Diabetic Diet Plan
Along with balanced meals, well-timed snacks are an important way to regulate blood sugar in seniors with diabetes. But this isnt a green light for traditional snack foods like Twinkies and chips.
A good rule of thumb for snack building is to pair a complex carbohydrate that has fiber with a lean protein source, says Casey. This combination should help keep blood sugar levels stable and keep you feeling full longer.
Here are some examples of this snack pairing:
- Peanut butter and whole grain crackers
- Greek yogurt with berries and granola
- Trail mix with almonds and dried fruit
- Cottage cheese and berries
- Whole grain cereal and milk
What Foods Can I Eat If I Have Diabetes
You may worry that having diabetes means going without foods you enjoy. The good news is that you can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Your health care team will help create a diabetes meal plan for you that meets your needs and likes.
The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines.
The food groups are
- nonstarchy: includes broccoli, carrots, greens, peppers, and tomatoes
- starchy: includes potatoes, corn, and green peas
Use oils when cooking food instead of butter, cream, shortening, lard, or stick margarine.
You May Like: Pain Medicine For Diabetic Neuropathy