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Printable Type 2 Diabetes Diet

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Commonly Asked Questions About Blood Sugar Levels

Rigorous diet can put type 2 diabetes into remission, study finds

What is the difference between blood sugar and A1c?

Blood sugar is a daily reading while A1c is a blood test that measures your average blood sugar from the previous 3 month period.

You can read more about the difference between the two over here.

Will weight loss help with my diabetes management?

Yes, by default weight loss helps because it reduces inflammation in your body and improves overall metabolic function. However, weight loss alone wont lower blood sugar levels. You often have to make several diet and lifestyle changes to bring your levels within normal range.

Ive been prescribed Metformin, will that help with my blood glucose levels?

Yes, Metformin is one of the most commonly prescribed diabetes medications worldwide. It belongs to a class of medications known as Biguanides, which lower blood glucose by decreasing the amount of sugar put out by the liver. And it is one of the medications that does not increase weight gain.

We have detailed information about Metformin here.

Why does high blood sugar cause complications like neuropathy?

The body is designed to have a blood sugar level within a certain range, with a maximum of 140 after meals. Levels above normal for extended periods promote inflammation in the blood vessels throughout the body, along with damage to cells simply because the body isnt designed to operate with levels above normal.

What type of diet helps to lower blood sugar levels?

Is there a different blood sugar levels chart by age?

How Many Calories Should You Eat To Lose Weight

If you are trying to lose weight, I recommend eating around 400-500 calories less than you burn daily. That calorie deficit should lead to a weight loss of about 1 pound per week, which is a very healthy and sustainable weight loss.

I know it can be tempting to lower your daily calorie intake more if you are trying to lose weight, but its not a good idea. When you lose weight quickly by restricting your calories, you also lose muscle mass, and the weight you lose is much more likely to come right back as soon as you stop dieting.

Instead, add more physical activity to your daily routine. Even just 15-30 minutes of light to moderate exercise such as walking can burn calories, increase your metabolism, and help you reach your goal weight.

To learn more about healthy calorie deficits, read our guide Can Eating Too Little Make You Gain Weight?

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.

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Ketogenic Meal Plan Recipes


  • Preheat the oven to 400°F .
  • Wash and finely chop the mixed greens, tomatoes, and onion. Add to the egg yolk mixture.
  • Add bacon, cheese, unsweetened almond milk, and garlic salt to the large mixing bowl with the veggies . Mix well.
  • Grease the muffin tin with oil and pour a ¼ cup + 1 tbsp. of the egg mixture evenly into the muffin slots, which should yield 6 muffins. NOTE: You can use muffin cups to line the muffins to save time during clean up.
  • Pop the muffin tray into the oven for about 12 minutes or until the edges are slightly a toasty brown.
  • Immediately after taking the egg muffins out of the muffin tin, sprinkle tops of muffins with remaining cheese.
  • Let cool for 2 minutes before serving.
    • 1 tbsp. fresh oregano


  • Preheat the oven to 400 F . Using kitchen scissors, snip three ½-inch cuts around the edges of each pepperoni slice, leaving the center uncut .
  • Press each pepperoni slice down into a regular sized muffin pant. Bake slices for 5 minutes, until edges are slightly crispy, but still bright red. Remove from oven, and let the slices cool in pans to harden .
  • As pepperoni cups are cooking, finely dice fresh oregano.
  • To remove excess oil, after the bites have cooked, place them on a paper towel for about 10 seconds.
  • Wipe the grease out of the muffin pan with a paper towel, then return the cups to the pan. Place ½ tsp. of pizza sauce then ½ of an oz. of mozzarella in each cup. Sprinkle with fresh oregano.
  • Categories: Meal Plans

    Where Should You Start Your Diet For Diabetics

    Reversing Type 2 Diabetes: The University of Newcastle Research with ...

    Many new patients with diabetes may not know where to begin with the diabetic diet. It can be difficult, so it is best to start with a small amount. Instead of drinking sugary drinks, stick to water. Try to cook more at home. Begin with non-starchy vegetables and fruits. Add lean protein and whole grains to your diet. Once youve learned the fundamentals of eating healthier and healthier, you can start to branch out.

    If youre interested in trying an ethnic restaurant, stick to dishes that are packed with vegetables and very few refined carbohydrates. Rice is an option however, be sure to not exceed a cup for each meal. This way, youll be consuming healthy foods that do not contribute to your blood sugar levels. Instead of cutting out whole foods, you can try to limit the effects of each. When it comes to making a choice of food, opt for less-fat versions of every type.

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    Healthy Egg Muffins With Turkey Bacon

    These Healthy Egg Muffins with Turkey Bacon are easy to prep, taste amazing, and can be stored and reheated the next day for a delicious grab-and-go breakfast! Theyre a perfect way to start the day.

    I originally made these little turkey bacon egg cups for breakfast, but they are quickly becoming one of my favorite snacks as well! I used to always bring a bag of hard-boiled eggs if I was traveling or going on a long road trip, but now I just bring a few healthy egg muffins instead.

    Dont get me wrong, I still enjoy my hard-boiled eggs. But with the addition of vegetables and turkey bacon, these egg muffins just take the flavors to a whole new level.

    Its so easy to whip up a batch, and theyre perfect to take on the road or to simply have on-hand as a quick, nutritious, and tasty breakfast or snack during the week!

    Diabetes Diet Basics: How To Get Started

    Being diagnosed with diabetes can feel overwhelming. It’s difficult to know where to start, what to believe and how to make changes to your routine. As with most health changes that we want to become habits, the trick is to start small.

    Perhaps begin by swapping one sugar-sweetened drink a day with water and gradually increase the number of drinks you’re replacing until you’ve replaced most or all of them. If you eat out a lot, incorporate more home-cooked meals, starting with one meal at a time. Also consider adding more fruits, non-starchy vegetables, lean protein and whole grains to your plate .

    There are a few key changes that can help improve your blood sugars:

  • Protein: Eating protein, like meat, chicken, eggs, fish, Greek yogurt, nuts or other vegetarian proteins with most of your meals helps improve your blood sugars. Protein slows down the digestion of carbohydrates and the absorption of glucose into your bloodstream, which means your blood sugars will stay more stable. Protein also helps increase satiety, helping you feel fuller longer. So, the next time you opt for a slice of toast for breakfast, consider topping it with natural peanut butter or an egg, instead of jam, for better blood sugar control. As a general rule, aim to include a protein every time you have a carbohydrate food.
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    Facts You Should Know About The Type 2 Diabetes Diet

    • Type 2 diabetes involves problems getting enough glucose into the cells. When the sugar can’t get where it is supposed to be, it leads to elevated blood sugar levels in the bloodstream, which can lead to complications such as kidney, nerve, and eye damage, and cardiovascular disease.
    • Foods to eat for a type 2 diabetic diet meal plan include complex carbohydrates such as brown rice, whole wheat, quinoa, oatmeal, fruits, vegetables, beans, and lentils. Foods to avoid include simple carbohydrates, which are processed, such as sugar, pasta, white bread, flour, and cookies, pastries.
    • Foods with a low glycemic load only cause a modest rise in blood sugar and are better choices for people with diabetes. Good glycemic control can help in preventing long-term complications of type 2 diabetes.
    • Fats don’t have much of a direct effect on blood sugar but they can be useful in slowing the absorption of carbohydrates.
    • Protein provides steady energy with little effect on blood sugar. It keeps blood sugar stable and can help with sugar cravings and feeling full after eating. Protein-packed foods to eat include beans, legumes, eggs, seafood, dairy, peas, tofu, lean meats, and poultry.
    • Five diabetessuperfoods” to eat include chia seeds, wild salmon, white balsamic vinegar, cinnamon, and lentils.
    • Healthy diabetes meal plans include plenty of vegetables, limited processed sugars, and red meat.

    Glycemic index and load

    Carbohydrates can be classified as either

  • complex carbohydrates, or

    Meal Plan For Type 2 Diabetes

    Promising New Study Using Diet Changes To Treat Type 2 Diabetes

    Meal plan for type 2 diabetes Sample meal plan

    Type 2 diabetes diets are organized by doctors and dieticians. Experts recommend that type 2 diabetics eat a balanced and healthy diet, especially without sugar.

    We have prepared this 1400 calorie meal plan to show you that these diets are not as boring as you think. Thus, you can prepare and apply a diet with your doctor.


    • 1 boiled egg or low-fat omelet
    • Low-fat feta cheese
    • 2 slices of whole wheat bread
    • Greens like cucumber, arugula, parsley
    • 2 walnuts or 6-7 olives without salt


    • 1 serving of legumes or vegetable meal cooked with olive oil
    • 2 slices of whole wheat bread
    • 1 bowl of plain yogurt
    • Seasonal green salad
    • 1 slice of low-fat cheese
    • 1 slice of whole-wheat bread


    • 150 grams of fish / red/white meat
    • 1 bowl of plain yogurt or a glass of buttermilk
    • 2 slices of whole wheat bread
    • 1 glass of semi-skimmed milk

    Total calories: 1418

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    Why Is Food Portion Size Important

    Controlling your portion size can be a really helpful way to stabilise or lose weight. It can also help you to manage your blood sugar levels better. Top tips for portion control include:

    • Use smaller-sized plates.
    • Measure out portion sizes.
    • Fill your plate with low-calorie food, such as salads and vegetables, before adding other types of food.
    • Drink a glass or two of water about 15 minutes before a meal.
    • Eat slowly. It takes about 20 minutes for your brain to register how much you’ve eaten, so if you eat fast you may have overeaten long before your brain tells you you’re full.
    • Don’t do anything else while you’re eating. Research shows we all tend to eat more if we’re distracted .
    • Resist the temptation to return for seconds.

    Example portions: 30 g cheese, a palm-sized piece of meat/fish/poultry, 2-3 tablespoons rice, pasta or cereals, 1 slice of bread. You can find fruit and vegetable portions above.

    What Is The Ada Diabetes Diet

    The American Diabetes Association advocates for a healthy diet with an emphasis on balancing energy intake with exercise. Historically, they have advocated for the majority of calories coming from complex carbohydrates from whole grains such as whole-grain bread and other whole-grain cereal products and a decreased intake of total fat with most of it coming from unsaturated fat.

    Recently, this has shifted to acknowledge that there is no one ideal macronutrient ratio, and that dietary plans should be individualized. ADA guidelines advocate:

    • Low glycemic load
    • Avoid sugar-sweetened beverages including soda
    • The importance of fat quality as well as quantity

    However, many people find these guidelines difficult to implement in real-life, and the dietary patterns described below can be easier and more common sense ways for people to manage their eating plan.

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    Glycemic Index Vs Glycemic Load

    For example, watermelon has a high Glycemic Index value , but a Glycemic Load of only 5 because the food has relatively little carbohydrates. You can calculate a food’s glycemic load by multiplying the per-serving carbohydrate level by the glycemic index and dividing by 100. Above 20 is high, 11 to 19 is moderate, and 10 and below is considered low.

    Ultimately, when building a meal plan to better regulate your blood sugar, it is important to be mindful of all three key metrics:

    • The total carbohydrates in your food
    • The speed with which a food will increase your blood glucose: glycemic index
    • The ultimate level to which your blood glucose could rise: glycemic load

    This is just a start for your prediabetes diet. See our full list of glycemic index foods.

    Blood Sugar Levels Chart

    7 Day Menu For Type 2 Diabetes

    The above chart and the one below are exactly the same, in different formats.

    More than 11.1 mmol/l

    These are the diagnostic ranges. As you can see, the normal range for fasting glucose is under 100 mg/dl or 6 mmol/l. Though just to note, there is some debate about the normal range in mmol/l, ranging from 5.5 to 6 mmol/l. So depending what chart you look at, you may see either of those numbers.

    After a meal, the maximum reading you ideally want to see is 140 or 7.8.

    If youre getting readings above this, you would be diagnosed with prediabetes or type 2 diabetes, as shown in the charts above.

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    So What Foods Will Help Me Lower My Blood Sugar

    As part of a prediabetes diet, we recommend eating foods that are moderately low in carbohydrates and take longer to digest. This helps prevent your blood sugars from sky-rocketing from a large blast of glucose. We recommend including fiber-rich foods, lean proteins, and foods with a low Glycemic Index. Check out our list of foods to include in a prediabetes diet:For an even more detailed look, read our full blog on the foods to eat for prediabetes

    Food Group Examples

    High Fiber

    Fiber-rich foods digest and absorb more slowly in the GI system, causing a slower rise in blood sugar. This helps prevent rapid “sugar spikes”.

    • Fruits and vegetables

    Lean Proteins

    Prediabetes has been linked to other chronic conditions, such as heart disease. Including more lean proteins as opposed to proteins higher in saturated fat can have a cardio-protective effect!

    • Fatty fish such as salmon

    Low Glycemic Index

    A food’s glycemic index reflects how quickly any given food will raise your blood sugar. To avoid drastic spikes in blood sugar, choose foods with a low glycemic index.

    • Non-starchy vegetables, such as carrots
    • Whole wheat pasta

    Functional Foods

    There are also a handful of “functional” foods that can regulate blood sugar levels. Functional foods are naturally occurring foods that are shown to have additional medicinal benefits beyond basic nutrition.

    How To Reverse Prediabetes

    The Centers for Disease Control and Prevention has doneextensive research on reversing prediabetes and found three main lifestyle changes that can reduce the risk of developing Type 2 Diabetes by more than 60%. These lifestyle changes are directly related to food choices and movement and have been shown to be even more effective than medication. You and your nutritionist can decide how to best implement these changes into your lifestyle! Learn more about the three main ways to reverse prediabetes below:

    Moderate weight loss 5-7%

    Research shows that moderate weight loss of 5-7% can drastically reduce the likelihood of developing Type 2 Diabetes. As a reference, this would be a 10-14 pound loss for someone weighing 200 pounds. The Diabetes Prevention Program study identified that changes in food habits and increased movement not only helped people lose the weight, it also helped them keep the weight off. The idea is to maintain a healthy long term weight to avoid your blood sugar re-entering the danger zone. Even if you aren’t overweight, developing better habits via a prediabetes diet and incorporating physical activity could be the two missing pieces to the puzzle that will help return your blood sugar back to normal. Let’s look into exactly how to go about this…

    Regular physical activity

    Food choices

    Curious what the end result could be if you make significant improvements to your diet and lifestyle? Read more about what it looks like to reverse your prediabetes.

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    Free Printable Diabetic Diet Menu Plan

    Free Printable Diabetic Diet Menu Plan If youre a diabetes sufferer Youre probably thinking about the benefits of the Diabetic Diet Plan. But where do you begin? Whats the best method to download the diabetic diet plan? Here are some useful guidelines. To begin your diet plan, follow the button below! We also have a free printable version of a Diabetic Diet Plan for diabetics.

    Interpretive Printable Diabetic Diet Chart 2019 Week Meal Plan Meals

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