Type 2 diabetes is a chronic condition that affects millions of people worldwide. It is a condition where the blood glucose levels are higher than normal, resulting in various complications such as heart disease, kidney failure, and blindness.

Managing type 2 diabetes requires lifestyle changes, including making dietary adjustments. In this blog post, we explore the best practices for eating well with type 2 diabetes.

What is Type 2 Diabetes?

Type 2 diabetes is a condition where the pancreas does not produce enough insulin or the body does not use insulin effectively. Insulin is a hormone that regulates blood glucose levels in the body.

Without enough insulin, glucose accumulates in the blood causing hyperglycemia or high blood sugar levels. High blood sugar levels over time can lead to various complications such as cardiovascular disease, nerve damage, kidney failure, and blindness.

Dietary Recommendations for Type 2 Diabetes

The American Diabetes Association recommends that people with type 2 diabetes follow a healthy eating plan emphasizing vegetables, fruits, whole grains, lean proteins, and healthy fats.

The goal of the diet is to manage blood glucose levels, blood pressure, and cholesterol levels. The following are some dietary tips for people with type 2 diabetes.

1. Choose Whole Foods

Eating whole foods is an essential part of a healthy eating plan. Whole foods are nutrient-dense and contain fiber, which slows down digestion and helps regulate blood glucose levels.

Choose whole grains such as brown rice, whole-wheat bread, and quinoa instead of refined grains like white rice or white bread. Include a variety of fruits and vegetables in your diet for vitamins, minerals, and fiber.

2. Watch the Carbohydrates

Carbohydrates increase blood glucose levels more than any other nutrients. Therefore, people with type 2 diabetes should monitor their carbohydrate intake.

Foods high in carbohydrates include bread, rice, pasta, cereals, fruits, dairy products, and sweets. It is recommended to choose whole grain carbohydrates with a low glycemic index and limit the intake of high glycemic index carbohydrates.

3. Include Healthy Proteins

Healthy proteins sources include lean meats, fish, poultry, beans, legumes, and low-fat dairy products. Proteins help manage blood glucose levels and keep you feeling full for longer periods.

It is recommended to consume plant-based proteins such as beans and legumes as they contain less saturated fats, which can increase cholesterol levels.

4. Choose Healthy Fats

Fats are an essential part of a healthy diet as they provide energy, absorb certain nutrients and produce hormones. However, some types of fats are harmful in large amounts, such as saturated and trans fats.

Choose healthy fats such as monounsaturated and polyunsaturated fats found in olive oil, avocado, nuts, and seeds. Limit the intake of saturated and trans fats found in animal products and processed foods.

5. Control Portion Sizes

Eating too much of any food can lead to weight gain, which can cause insulin resistance. Therefore, it is essential to control portion sizes of all foods. Use smaller plates, measuring cups, and spoons to serve food.

Eat slowly and savor the flavor of the food. This will help you feel full with less food.

6. Be Mindful of Snacks

Snacking can be part of a healthy diet, especially for people with type 2 diabetes. However, it is essential to choose healthy snacks such as fruits, vegetables, nuts, and seeds. Avoid snacks high in added sugars, saturated, and trans fats.

7. Drink Plenty of Water

Drinking plenty of water is essential for overall health and managing blood glucose levels. Water does not contain calories or carbohydrates, which makes it an excellent beverage choice for people with type 2 diabetes.

Drinking plenty of water also helps to flush out toxins from the body and reduce the risk of kidney damage.

8. Limit Alcohol Intake

Alcohol consumption can cause blood glucose levels to fluctuate, especially without enough food in the stomach. Therefore, people with type 2 diabetes should limit alcohol intake to moderate amounts.

Moderate alcohol consumption is defined as one drink per day for women and two drinks per day for men.

Conclusion

Eating well with type 2 diabetes is a lifestyle change that requires discipline and commitment.

By following a healthy eating plan, monitoring carbohydrate intake, consuming healthy proteins and fats, controlling portion sizes, and drinking plenty of water, people with type 2 diabetes can manage their condition effectively. It is also important to exercise regularly, manage stress, and stay up to date with regular check-ups with a healthcare provider.