A good diabetes diet plan is focused on providing the right amount of nutrients, while staying low in fat and calories. The Type 2 diabetes diet follows the same lines as the pre-diabetes diet, but with an even stronger emphasis on whole grains, fruits and vegetables.
When you’re diagnosed with type 2 diabetes, it’s always best to consult a dietitian to make sure the way you eat has a good impact on your overall health, keeping blood sugar down.
Type 2 Diabetes Diet Basics
Controlling your carbs intake is the first step in the diabetes diet plan, but that doesn’t mean cutting down all carbs, just focusing on the good ones. Carbs from whole grain, fruits, vegetables, legumes and low-fat dairy are the best choices.
Getting enough fibers, which can help lower blood sugar is another very important priority for the diabetic diet. Fortunately, fiber-rich foods are the ones that usually contain healthy carbs, from whole-wheat products to fruits, vegetables and especially legumes like beans, lentils, peas, along with nuts.
While the diabetic diet plan is usually light on fats, there are a few good fats which are recommended in smaller servings. Monounsaturated and polyunsaturated fats are the best way to go and you can get them from nuts, avocado, olives, along with healthy vegetable oils, like olive, peanut and canola oil.
Fish is an excellent replacement for more fatty meats, since they contain less fats and cholesterol than even poultry. Rich in omega-3 fatty acids, fish like salmon, tuna, mackerel and sardines are great choices, as long as they’re not eaten fried.
Foods to Avoid on the Type 2 Diabetes Diet
Sodium and fats are the most important things to look for when buying packaged foods for your diabetic diet plan. You should eat less than 2,400 mg of sodium daily and avoid saturated fats from red meat and high-fat dairy products.
Trans fats are another big restriction when it comes to the diabetes diet plan. They’re found in processed foods, from shortening to margarine and by extension in most snacks and baked goods.
Avoiding cholesterol is important, so eat less egg yolks and organ meats, along with shellfish. When choosing fish for your type 2 diabetes diet, stay away from too much swordfish, king mackerel and tilefish.
Consult a dietitian to fully personalize your type 2 diabetes diet and learn how to use the exchange system, which allows you to substitute certain foods while keeping your blood sugar at safe levels.
See also:
Foods That Block Fat Absorption
Top Superfoods in Your Diet
Healthy Diets: What to Eat to Help Prevent Cancer
