Eating to control or reverse diabetes is much more about making smart food choices than it is of denial and deprivation. In reality, diabetes focused diet is nothing more than a nutritionally balanced meal plan to maintain blood sugar levels within a healthy range and support a healthy weight.
Over the years, various dietary patterns have been studied that show beneficial outcomes on type 2 diabetes. Since multiple types of food patterns work, people can choose the eating pattern that suits them best.
For people with type 2 diabetes, the body develops insulin resistance, meaning it doesn’t make enough insulin or does not use it efficiently. In most cases, type 2 diabetes can be controlled and even reversed with lifestyle changes — removing processed carbs from your diet, choosing high fiber foods, and getting some exercise in addition to medication.
Whether you have prediabetes or have been diagnosed with type 2 diabetes, these eating strategies can help you control your blood sugar levels, achieve optimal weight, and reduce your risk of developing other health complications.
Choose Carbs that don’t spike blood sugar.
Every food product has a different carbohydrate level, making it challenging to eat wisely with diabetes. As a rule, you should choose carbs that have the lowest impact on your blood sugar. That means selecting foods high in fiber and low in sugar as these are absorbed more gradually and have minimal effect on blood sugar levels.
A good quality diabetes diet includes:
Vegetables and fruits that have a low glycemic index.
Proteins such as beans, nuts, seeds, and tofu
Plant-based fats such as avocado and olive oil
Whole grains like brown rice, quinoa, and oats,
High-fiber foods such as dried beans, peas, and lentils
Fresh fruits like berries, apples, pears, and oranges
Foods that contain sugar and high fructose corn syrup have little nutritional value. They will cause your blood sugar to soar and should be consumed only occasionally, if at all, and only in minimal amounts.
These diabetic superfoods can benefit your health in more ways than just providing calories or fats, protein, or carbohydrates. These superfoods are particularly rich in vitamins or other nutrients that are uniquely beneficial for people diagnosed with type 2 diabetes or prediabetes.
Chia seeds are loaded with soluble fibers, protein, and omega-3 fatty acids. Chia is considered a diabetic superfood because it brings down the glycemic load of any meal, improves hunger satisfaction, and stabilizes blood sugar levels. Including chia in your breakfast will keep you full longer.
White balsamic vinegar
White balsamic vinegar slows gastric emptying, which has numerous beneficial effects for people with type 2 diabetes. It slows down the release of glucose into the bloodstream, allowing for small, steady insulin response. This vinegar is best consumed as vinaigrette dressing on your salad.
Cinnamon can help lower blood sugar and even fight diabetes by imitating the effects of insulin. It is also known to increase insulin sensitivity by stimulating cells for glucose consumption.
Cinnamon lowers both fasting and postprandial blood sugar levels. Its high polyphenol content also has added benefits in preventing other health complications.
Lentils contain essential vitamins, have significant protein, and have lots of fiber. They are rich in iron, other minerals, and B vitamins such as folate. Lentils have a good amount of protein and complex carbohydrates.
- How can I make healthier choices when eating out?
- When eating out, don’t hesitate to ask questions about what a dish contains or how it is prepared.
- Look at menus online before you go.
- Talk to your friends and family about your reasons for choosing to eat healthily. Let them know it’s important for your long-term health and to support you in your efforts to take good care of yourself.
- Limit yourself to two bites when eating desserts.
- Choose to eat in ethnic restaurants such as Thai or Indian. They have lots of vegetables and fewer refined carbohydrates like pasta and bread.
This post is not just for people diagnosed with diabetes; it is for anyone who wants to stay healthy and avoid chronic diseases. Eating healthy foods and saving small indulgences for special occasions can be beneficial for your overall health.
As for people with type 2 diabetes, good glycemic control (keeping sugar/carbohydrate intake low so blood sugar isn’t high) can prevent long-term complications of type 2 diabetes. If you’re looking to get your beat diabetes by managing your diabetes better, Consult our doctors online at DrNewMed or visit our diabetes care clinic in Arizona or Pennsylvania.