If you live with type 2 diabetes, you probably know the importance of eating healthy to manage your blood sugar level. A healthy diet can keep your symptoms under control and also manage your weight. Consumption of starch and sugar are often discouraged in the case of diabetes, but sometimes due to misconception people also avoid nutritious foods. Here we will tell you in detail what you should consume and what you should avoid when suffering from diabetes.
Foods to eat with Type 2 diabetes
When you are suffering from any health condition it becomes more important for you to eat nutritious foods. Consuming healthy foods lower the symptoms of diabetes and also help the body to carry out internal functions more efficiently. The golden rule of healthy eating when suffering from any health condition is that you should not restrict yourself to eating only one food. Your plate should be filled with healthy fats and fiber. They can help to keep you fuller for a longer time and prevent you from munching on unhealthy foods. Some foods options that people suffering from Type 2 diabetes must have are:
Fruits -Apples, oranges, berries, melons, pears, peaches
Vegetables -Broccoli, cauliflower, spinach, cucumbers, bitter gourd
Whole grains- Oats, brown rice, millets
Legumes -Beans and lentils
Nuts- Almonds, walnuts, pistachios and pecan
Seeds- Chia seeds, pumpkin seeds, and flax seeds
Protein-rich foods- Eggs, fish, and poultry
Heart-healthy fats -Olive oil, sesame oil
Foods to avoid with Type 2 diabetes
There are limited foods that people suffering from diabetes need to restrict or eat in limited amounts. These foods are high in glycemic index and spike the blood sugar level instantly. Besides, you can always get the nutrients in them from other healthier food options. Here are some foods that you must avoid:
Fatty meat- Lamb, poultry skin and dark meat chicken)
Full-fat dairy- whole milk, butter and cheese
Sweets- Candy, cookies, baked goods, ice cream and desserts
Sweetened beverages – Packaged juice, soda and energy drinks
Sweeteners- White sugar, brown sugar, honey, maple syrup
Processed foods- Chips, microwave popcorn, processed meat, convenience meals
The best diet for diabetes patients
Of all the diet trends, the Mediterranean diet is the best for people dealing with diabetes to keep their blood sugar level in check and manage their weight. Named as the best overall diet of 2020 for the fourth consecutive year, the Mediterranean diet replicates the eating pattern of countries close to the Mediterranean sea like Greece, Spain, France, Egypt and others. The eating pattern of people living in this area emphasizes more plant-based foods, including fruits, vegetables, dried legumes, whole grains, nuts, seeds, and olive oil. Chicken, fish and meat consumption are limited to once in twice a week. Even dairy products are consumed in moderation. Studies suggest that this diet can increase longevity, help manage Type 2 diabetes and shed kilos.
