Tips For When Temptation Strikes
In diabetes diet terms, temptation translates to foods you shouldnt eat because they are loaded with sugar and empty carbs that will send your blood sugar skyrocketing. That piece of cake, cinnamon bun, brownie, or bag of chips usually contain more than just carbs, they usually contribute unhealthy fats, too.
The less often you eat these sugary, fatty desserts and snacks, the less you will come to want them. For some people, you may do better allowing yourself to satisfy an occasional craving. Striking the right balance will depend upon your goals and urgency.
Heres the thing: This word of caution is not just for people with diabetes who need to watch their sugar and fat intake in truth, it is a red flag for anyone who wants to stay healthy and avoid chronic diseases. Thats why the whole family benefits from eating healthy foods and saving small indulgences for special occasions.
Tips For A Healthy Type 2 Diabetes Diet
- Aim for high fiber intake. Try to get at least 35 grams of fiber each day
- If you drink sweetened beverages, exchange them for unsweetened drinks or try flavored water
- Limit alcohol to no more than two drinks a day for men, and one drink a day for women
- Avoid fried foods and fatty meats, like bacon and sausage
- Choose wisely when dining out. Restaurant portions are often oversized, and most of the time, restaurants dont skimp on salt, fat or sugar
Theres no doubt that managing diabetes is a challenge, but now that you know the basics about the diet for type 2 diabetes, you can start making choices that will keep you healthy for a long time to come.
Stay Safe When Blood Glucose Is High
If you have type 1 diabetes, avoid vigorous physical activity when you have ketones in your blood or urine. Ketones are chemicals your body might make when your blood glucose level is too high, a condition called hyperglycemia, and your insulin level is too low. If you are physically active when you have ketones in your blood or urine, your blood glucose level may go even higher. Ask your health care team what level of ketones are dangerous for you and how to test for them.Ketones are uncommon in people with type 2 diabetes.
Read Also: Ashwagandha And Type 1 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.
Healthy Eating Tips For Diabetes
Food is the key to managing diabetes and reducing the risk of heart attack, stroke, and other problems. There are many things you can do to change or improve your diet, but its important to avoid trying to change too many things at once.
Use the information below to pick 1 or 2 things you can do today to help you plan for healthier meals. Once you feel comfortable with the new changes, come back to this page and choose another healthy eating tip to work on.
Recommended Reading: How Much Insulin In A Pen
High In Fiber That Promotes Digestive Health And Feeds Your Good Gut Bacteria
Hummus is a great source of dietary fiber, which can improve digestive health.
It provides 6 grams of dietary fiber per 3.5 ounces , which is equal to 24% of the daily fiber recommendation for women and 16% for men .
Thanks to its high fiber content, hummus can help keep you regular. This is because dietary fiber helps soften and add bulk to stools so that they are easier to pass (
Whats more, dietary fiber also helps feed the healthy bacteria that live in your gut.
One study found that adding 200 grams of chickpeas to the diet for three weeks helped promote the growth of beneficial bacteria, such as bifidobacteria, while suppressing the growth of harmful bacteria .
Some of the fiber in hummus may be converted by gut bacteria into the short-chain fatty acid butyrate. This fatty acid helps nourish the colon cells and has many impressive benefits .
Laboratory studies have shown that butyrate production is linked to a lower risk of colon cancer and other health problems .
Hummus is a great source of fiber, which can help keep you regular. Additionally, chickpea fiber may promote the growth of healthy gut bacteria, which produce butyrate a type of fatty acid that helps nourish cells in the gut.
How Do The Foods I Eat Affect My Blood Sugar Levels
The sugar in your blood comes from certain foods called carbohydrates, or “carbs.” Foods that are high in carbs include candy and sweets, sodas, breads, tortillas, and white rice. The more carbs you eat, the higher your blood sugar level will be.
Whether you have type 1 or type 2 diabetes, making the right food choices is an important way to keep your blood sugar at a healthy level. When you control your blood sugar, you lower your chance of having serious health problems from diabetes, such as vision loss and heart problems.
And if you have prediabetes or are at risk for diabetes, eating foods that keep your blood sugar levels healthy may help prevent type 2 diabetes later on.
Also Check: Primary Cause Of Type 2 Diabetes
The Right Calories And Portions
The food portions in a type 2 diabetes meal plan are geared toward meeting your energy needs but not consuming excess calories, which get stored as fat, leading to undesirable weight gain.
For people with diabetes, the exact number of calories to consume each day is based on the amount and timing of food that assures you can keep your blood sugar levels stable and your weight within a healthy range. That number can change, depending on your age, activity level, frame size, current versus preferred weight, and other factors.
When the goal is a healthy weight and blood sugar control, a good starting point for a woman is 1,400 to 1,600 calories a day, with main meals containing up to 30 grams of fiber-rich carbohydrates and snacks containing 10 to 20 grams of fiber-rich carbohydrates, Zanini advises. For men and more physically active women who are already at a healthy weight, you may start with a 2,000 to 2,200 calorie meal plan, in which you may increase your carbs proportionately.
Shifting most of your calorie intake to earlier in the day can also be helpful. Recent research suggests that by and a modest lunch, so you get most of your calories in by 3 p.m., you will find it easier to lose weight and achieve better blood sugar control.
Incredibly Easy To Add To Your Diet
Not only is hummus nutritious and tasty, but its also easy to add to your diet there are seemingly endless ways you can use hummus.
Spread it onto your favorite wrap, pita pocket or sandwich instead of other high-calorie spreads like mayonnaise or creamy dressings.
Hummus also makes a tasty dip and is best paired with crunchy foods like celery, carrots, cucumbers and sweet peppers. Many people find this satisfies potato chip cravings.
Although hummus is widely available in supermarkets, its incredibly easy to make at home.
The entire process takes under 10 minutes and only requires a food processor.
You May Like: Tooth Removal For Diabetic Patient
Forget About Eating Oily Breaded Fried Foods
You may have a weakness for fried foods like french fries, fried chicken, and potato chips, but satisfying this craving another way will be better for your health in the long run. Fried foods typically soak up tons of oil, which equates to lots of extra calories and many are coated in breading first, jacking up the numbers even more. Overdoing the greasy stuff can pack on the pounds and cause blood-sugar chaos, says Kimberlain. Not only do these foods initially spike blood sugar, they can leave it high over a long period of time. Fat takes longer to digest, so it keeps blood sugar elevated, she says. To make matters even worse, some foods are deep-fried in hydrogenated oils that are laden with trans fats.
For the same flavor without the fat and calories, Kimberlain suggests finding new ways to prepare the fried foods you like, such as baking, roasting, or grilling . You can even make baked fried chicken, she says. Air fryers are popular now as well, so there’s that option, too. And if you don’t have an air fryer, I have a little convection oven that works just the same. I make baked fries in there that taste so crispy, you’d think they were fried.
What Foods Should I Eat If I Have Diabetes
Eating the right foods for diabetes means eating a variety of healthy foods from all the food groups:
- Fruits and vegetables
- Whole grains, such as whole wheat, brown rice, barley, quinoa, and oats
- Proteins, such as lean meats, chicken, turkey, fish, eggs, nuts, beans, lentils, and tofu
- Nonfat or low-fat dairy, such as milk, yogurt, and cheese
Recommended Reading: What Is A Good Salad Dressing For Diabetics
Key Components Of A Type 2 Diabetes Diet
Contrary to popular belief, a type 2 diabetes meal plan is not necessarily a low-carb diet, nor should it be a high-protein or very low-fat meal plan. In fact, the ADA recommends less emphasis on specific requirements for proteins, carbs, and fats, and more emphasis on eating a high-quality diet based around whole, unprocessed foods. The key components of a type 2 diabetes meal plan are:
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.
Recommended Reading: Body Wash For Diabetic Skin
What Should Type 2 Diabetics Eat
For people with type 2 diabetes, figuring out a healthy diet and food choices can be an uphill battle. In addition to having to adjust lifelong eating habits, theres a great deal of conflicting information about what you can eat, what you should eat, and what you might want to eat.
Well try to offer a bit of a simplification. For most people with type 2 diabetes, the number one goal is to reverse insulin resistance, as this is the most surefire way to reverse type 2 diabetes and ensure that your pancreas is healthy in the long term.
Add in a secondary goal of maintaining healthy blood glucose along the way, and the evidence points very clearly to one type of diet: a low-fat, plant-based, whole-food diet high in whole carbohydrates.
In this article, well explain our research-backed approach for diabetes management , which works well for type 1 diabetes management, prediabetes and type 2 diabetes, along with some of the principles behind how it works.
Then, well touch on how this diet compares to the alternatives, and touch on a recommended meal plan and some tips for healthy eating.
Type 2 Diabetes And Exercise
Lifestyle management of diabetes isnt just about what you eat. Physical activity also plays an important role. The best type of exercise for managing type 2 diabetes is a combination of cardio exercise, like brisk walking, and strength training. Aim for at least 150 minutes per week of moderate intensity activity. A variety of activities count toward your goal¹ in addition to brisk walking, examples of moderately intense exercise include dancing, mowing the lawn, swimming, biking, dancing, and doing housework, according to the CDC. Most important is to find activities you enjoy doing, which makes exercise easier to stick with.
Read Also: Why Does Diabetes Make You Thirsty
Type 2 Diabetes And The Nhs Diet
NHS diet advice generally recommends eating starchy carbohydrates with each meal, as well as more fruit and vegetables, at least two portions of oily fish a week, and less saturated fat, salt and sugars.
The most disputed part of the advice is the recommendation to eat starchy carbohydrates at each meal.
Many people with type 2 diabetes find that even low GI sources of starchy carbohydrate tend to significantly increase blood glucose levels.
Performing blood glucose tests before and two hours after meals can help you see which foods, and in what quantities, are appropriate for you.
- Read more on pre and post meal blood testing
Extra Virgin Olive Oil
It’s time to upgrade your cooking oil. Extra virgin olive oil is rich in monounsaturated fats, which studies show can actually help lower levels of ‘bad’ LDL cholesterol. This is particularly important since diabetics have a higher risk of experiencing a heart attack or stroke. And get this: Snyder says losing just 7 percent of your body weight can result in significant health benefits for diabetics. Luckily for you, EVOO is rich in oleic acid, which a Journal of Lipid Research study found helps reduce lipogenesis, or fat formation.
You May Like: How Often Does Medicare Pay For Diabetic Foot Care
Healthy Eating For Type 2 Diabetes
In this report, Healthy Eating for Type 2 Diabetes, youll learn about the components of a healthy diet for people with diabetes, as well as how to work with a dietitian, how to develop a meal plan, and how to fit physical activity into your schedule. You will learn how to recognize portion distortion, make wise choices while dining out, and stay on track with your weight-loss plan. Best of all, weve included 40 original recipes so you can put this advice into practice starting today.
Is The Dash Diet Helpful For Type 2 Diabetes
The DASH diet, which stands for Dietary Approach to Stop Hypertension, was designed to lower blood pressure.
Like the Mediterranean diet, the DASH diet emphasizes plant-based foods, such as fruits, vegetables, dried legumes, whole grains, nuts, and seeds.
It also includes fish, poultry, and low-fat dairy products. It limits red meat, sweets, and foods high in saturated fat, sodium, or added sugar.
According to published in 2017, the DASH diet can be a nutrient-rich and sustainable eating plan for people with type 2 diabetes. It can also help reduce:
- blood pressure
They also include a wide variety of fruits and vegetables. Vegetarians typically eat eggs and dairy, but vegans dont.
One of six studies found that vegetarian diets were associated with lower levels of fasting blood sugar and long-term blood sugar management.
However, while it is possible to follow a vegetarian or vegan diet while meeting your nutritional needs with type 2 diabetes, not all vegetarian and vegan diets are created equal. Furthermore, just because a food is vegetarian or vegan doesnt mean that it contains beneficial nutrients.
Sometimes, when people try to follow a vegetarian or vegan diet, they dont eat enough protein or sources of vitamins and minerals.
You May Like: Can Someone With Type 1 Diabetes Join The Military
Dairy Foods And Alternatives
Milk, cheese and yogurt have lots of calcium and protein in great for your bones, teeth and muscles. But some dairy foods are high in fat, particularly saturated fat, so choose lower-fat alternatives.
Check for added sugar in lower-fat versions of dairy foods, like yoghurt. Its better to go for unsweetened yoghurt and add some berries if you want it sweeter. If you prefer a dairy alternative like soya milk, choose one thats unsweetened and calcium-fortified.
Type 2 Diabetes Diet Definition And Facts
- 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, and lean meats and poultry.
- Five diabetes“superfoods” to eat include chia seeds, wild salmon, white balsamic vinegar, cinnamon, and lentils.
- Healthy diabetes meal plans include plenty of vegetables, and limited processed sugars and red meat.
Glycemic index and load
Carbohydrates can be classified as either
Also Check: How To Use Fiasp Insulin Pen