Avoid Dried Fruit And Fruit Juices
Dried fruit, especially if it is sweetened, is higher in carbohydrates per serving than natural whole fruit. It also contains more sugar because sugars are often added for flavor. It can be lower in fiber if the skin has been removed.
Just four tablespoons of raisins will cost you: 120 calories, 32 grams of carbohydrates, and 24 grams of sugar.
It’s also best to avoid all fruit juices. Even 100% fruit juice causes instant spikes in blood sugars. That’s because the flesh of the fruit, which contains fiber, is discarded. It is also easy to drink an excessive amount of calories without realizing it. For example, 1 cup of 100% fruit juice contains 130 calories, 33 grams of carbohydrates, and 28 grams of sugar.
Instead of dried fruit or fruit juice, opt for whole fruitfresh, frozen, or cannedwithout added syrups or sugars.
Type 2 Diabetes Risk Factors
Certain factors can increase the likelihood that youll develop Type 2 Diabetes. If you have more than one of the following apply to your situation, the better your odds of getting it. Certain aspects are connected to your personality:
- Age. 45 or over
- Family. A sister, parent or brother suffering from diabetes
- Ethnicity. African American, Alaska Native, Native American, Asian American, Hispanic or Latino, or Pacific Islander American
Risk factors relating to your medical and health history are:
- A baby that weighed more than 9 pounds
- Gestational diabetes during the time you were pregnant
- Polycystic Ovarian Syndrome
Other things that can increase the risk of developing diabetes have resulted from your routine habits and your lifestyle. They are the ones that you can take action on:
- Getting little or no exercise
- Not enough sleep or taking in too often
How Much Red Meat Should We Eat
Despite overwhelming evidence of the potential health risks of red meat intake, it is important to note that red meat is full of nutrients.
As an example, a 100-gram portion of raw ground beef contains around 25 percent of the recommended daily allowance of vitamin B-3, and 32 percent of the recommended daily allowance of zinc.
Red meat is also high in heme-iron which is absorbed better than plant-derived iron vitamin B-6, selenium, and other vitamins and minerals.
Still, based on the evidence to date, public health guidelines recommend limiting red meat consumption.
The American Institute for Cancer Research, for example, recommend eating no more than 18 ounces of cooked red meats each week to reduce cancer risk, while processed meats should be avoided completely.
However, while the 2015-2020 Dietary Guidelines for Americans recommend cutting back on red meat intake, they do not specify a daily limit.
According to Dr. Christopher Wild, director of the IARC, the 2015 report linking red meat intake to increased cancer risk supports public health recommendations to limit the consumption of red meat.
However, he notes that red meat has nutritional value, and that this should be considered in future research in order to balance the risks and benefits of eating red meat and processed meat and to provide the best possible dietary recommendations.
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Portion Size Is Important
Ripeness isnt the only factor when it comes to the amount of sugar in your banana size also matters. The bigger the banana, the more carbs you will be getting.
This means a larger banana will have a greater effect on your blood sugar level. This portion-size effect is called the glycemic load.
Glycemic load is calculated by multiplying the GI of a food by the number of carbs in a serving and then dividing that number by 100.
A score of less than 10 is considered low, 1119 is medium, and 20 or more is high.
Bananas vary in size, from about 18.535 grams.
If a banana is fully ripe , then its glycemic load could range from 11 for a very small banana to 22 for a very large banana.
To ensure that your blood sugar doesnt rise too much, its important to be aware of the size of the banana youre eating.
The size of the banana you eat determines its effect on your blood sugar level. The larger the banana, the more carbs youll consume and the greater the rise in your blood sugar will be.
Unlike refined sugar products such as candy and cake, the carbs in fruits like bananas come with fiber, antioxidants, vitamins, and minerals.
More specifically, bananas provide fiber, potassium, vitamin B6, and vitamin C. They also contain some antioxidants and beneficial plant compounds .
For most people with diabetes, fruits including bananas are a healthy choice.
What Is Carb Counting
Carbohydrates are the sugar, starches, and fibers found in many foods, such as grains, fruits, and dairy products. Your body turns carbs into the sugar it uses for energy. This means carbs affect your blood sugar level more than other kinds of foods.
Carb counting is a way to plan your meals. It keeps you aware of the amount of carbs youâre eating. That information can help you control what youâre eating and keep it within a healthy range for people with type 2 diabetes. This helps you manage your blood sugar levels. Doctors often suggest carb counting for people with diabetes who take insulin. It lets you match your insulin dose to the amount of carbs youâre getting.
Carbs are measured in grams. To count your carbs, find out how many carbs are in the foods you eat. Add up the grams to figure out your total for each meal and snack. In general, you should get 45 to 60 grams of carbs with each meal and 15 to 20 grams for each snack.
But remember, not all carbs are created equal. Fresh fruits, veggies, whole grains, and low-fat milk are the best sources of carbs. Your dietitian or diabetes educator can make a specific plan for you.
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Protein: Make Your Choices Low In Saturated Fat
Unless you are a vegetarian or vegan, youre likely to get plenty of high-quality protein from lean meats, poultry, seafood, dairy, and eggs.
Both vegetarians and non-vegetarians should also look to plant sources for some or all of your protein needs. Plant foods like soy-based tofu and tempeh are excellent sources of non-animal proteins and fit quite well into a diabetic meal plan because they are also low in carbs.
The same can be said for nuts, and legumes such as black beans, chickpeas, lentils, and edamame as well as some whole-grain foods such as quinoa, kamut, teff, even wild rice and couscous.
Be Consistent With Your Carbs
Try to eat three meals per day at regular times and space your meals no more than six hours apart. Eating at regular times helps your body control blood sugar levels. It also helps to try to eat about the same amount of food at each meal, especially carbohydrates.
Consider learning about counting carbohydrates as the amount of carbohydrate eaten at one time is usually important in managing diabetes. Having too many carbohydrates at a meal may cause your blood sugar level to go too high, and not enough carbohydrate may cause your blood sugar to go too low, depending on the type of diabetes medication you take.
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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.
What Fruits Are Good For Diabetes And Which Should You Avoid
Fruit often gets a bad rap due to its carb content, but this food group can actually be great in a diabetes diet when chosen wisely and eaten in moderation. In particular, fruit can be a great replacement for unhealthy processed sweets, such as pastries, cakes, and cookies, while providing disease-fighting antioxidants, vitamins, minerals, and satiating fiber to boot.
But just as with grains, its important to roll out your carb-counting skills when noshing on natures candy. The ADA notes that a small piece of whole fruit or ½ cup of canned or frozen fruit typically contains 15 g of carbs, while fruit juice a less ideal source of fruit for diabetes can have that much in 1/3 to ½ cup.
Also, dried fruit may not be the best way to get your fix. Because so much water is removed, a serving of this variety is much smaller and usually less filling than whole fruit the ADA warns that just 2 tablespoons of raisins contains the same 15 g that a small piece of whole fruit contains!
Same goes for canned fruit: This variety often contains sugary syrup at a high concentration, which should be avoided at all costs. Instead, look for terms like packed in its own juices, unsweetened, or no added sugar, the ADA says. Trendy juices are similarly less than ideal, as theyre stripped of the beneficial fiber that youd find in whole fruit with the skin on.
You have many fruit choices at your disposal, according to the ADA. Best options for fruit include:
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What Vegetables Are Good For People With Diabetes And Which Arent
Vegetables are an important food group to include in any healthy diet, and a diabetes diet is no exception. Veggies are full of fiber and nutrients, and nonstarchy varieties are low in carbohydrates a win for people with diabetes who want to gain control over their blood sugar level, Massey says.
As for packaging, frozen veggies without sauce are just as nutritious as fresh, and even low-sodium canned veggies can be a good choice if youre in a pinch. Just be sure to watch your sodium intake to avoid high blood pressure, and consider draining and rinsing salted canned veggies before eating, per the ADA. If possible, opt for low-sodium or sodium-free canned veggies if going that route.
Follow this general rule: Aim to fill one-half your plate with nonstarchy veggies, as recommended by the NIDDK. And if youre craving mashed white potatoes, try mashed cauliflower, Massey suggests.
Best veggie options, according to the ADA:
- Greens, like spinach, kale, and Swiss chard
- Cruciferous veggies, like broccoli and cauliflower
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How To Participate In Celebrations With Diabetes
Lets face it, being surrounded by cupcakes and chips while other people get their fill at birthday parties and holiday celebrations can be very frustrating. There are several things you can do to get through these events without feeling completely deprived.
First, you can make sure you have been eating balanced meals earlier in the day, so you arrive at the event with a stabilized blood sugar, and not starving.
You dont have to stop eating sweets in order to control your blood sugar and, in fact, if you add these “extras” strategically, youll improve your chances of long-term success, Ms. Zanini says. Giving yourself permission to enjoy an occasional sweet may empower you to self-manage diabetes in a way that suits your individual needs.
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Diabetes Diet Sample Menus
Now that you know what foods are better if you have diabetes, putting the right foods on your plate is a matter of portions. The key to a balanced diet is planning meals using the diabetes plate methoddivide the plate into quarters: ¼ protein or meat, ¼ carbs, and 2/4 vegetable and fruit. If you want to lose weight, use 9-inch dinner plates and bowls so you arent piling the food on to a large dinner plate.
For example, fill half the plate with non-starchy veggies such as salad greens or steamed broccoli, and fill the remaining half of the plate with equal portions of a grain or starchy vegetable like mashed sweet potato, and a heart-healthy protein such as broiled salmon.
Here are some sample dinner menus to give you an idea of reasonable portion sizes that make up a healthy meal for someone with diabetes . In addition, the infographic above features a weeks worth of breakfast, lunch, and dinner ideas consistent with a diabetes diet plan.
Results Of Following A Diabetes
Your specific results depend on where you started before embarking on your diabetes-friendly diet journey. But Palinski-Wade notes that there are short- and long-term results you can expect.
Pretty quickly, you should see benefits to your blood sugar at the outset. You will start to see your daily blood glucose readings improve within a few days, she says. Then youll notice your A1C start to get better in three to six months. These are a measurement of your blood sugar levels on average of the past three months, so consistent improvement for at least three months needs to happen to see this number decrease, Palinski-Wade adds.
If your doctor advises you to lose weight, making these diet changes along with increasing your activity level can help you lose weight and shed body fat. Be careful about monitoring the scale too closely in the early days. Its important to note that if your blood sugar levels were uncontrolled and weight loss resulted from this, you may notice an initial weight gain as blood sugar comes back to a normal level. Do not be discouraged. Generally, this weight gain is minimal, and once blood sugar stabilizes, weight stabilizes as well, she says.
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Is There An Ideal Type 2 Diabetes Diet
Picking the right foods to eat when you have diabetes can help lower your blood sugar or keep it stable. Find out what to put on the menu when planning your diabetes diet.
Following a type 2 diabetes diet doesnt mean you have to give up all the things you love you can still enjoy a wide range of foods when managing this disease. Indeed, creating a diet for type 2 diabetes is a balancing act: It includes a variety of healthy carbohydrates, fats, and proteins, according to the National Institute of Diabetes and Digestive and Kidney Diseases . The trick is ultimately choosing foods that are naturally rich in nutrients to help keep your blood sugar level in your target range and avoid big swings that can cause type 2 diabetes symptoms notes the Mayo Clinic from the frequent urination and thirst of high blood sugar to the fatigue, dizziness, headaches, and mood changes of low blood sugar , per the American Diabetes Association .
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
What Should A Type 2 Diabetes Meal Plan Include
Ask your healthcare provider or a nutritionist to recommend a meal plan thats right for you. In general, a Type 2 diabetes meal plans should include:
- Lean proteins: Proteins low in saturated fats include chicken, eggs and seafood. Plant-based proteins include tofu, nuts and beans.
- Minimally processed carbohydrates: Refined carbs like white bread, pasta and potatoes can cause your blood sugar to increase quickly. Choose carbs that cause a more gradual blood sugar increase such as whole grains like oatmeal, brown rice and whole-grain pasta.
- No added salt: Too much sodium, or salt, can increase your blood pressure. Lower your sodium by avoiding processed foods like those that come in cans or packages. Choose salt-free spices and use healthy oils instead of salad dressing.
- No added sugars: Avoid sugary foods and drinks, such as pies, cakes and soda. Choose water or unsweetened tea to drink.
- Non-starchy vegetables: These vegetables are lower in carbohydrates, so they dont cause blood sugar spikes. Examples include broccoli, carrots and cauliflower.
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