Type 2 diabetes is a progressive condition in the body that involves getting the proper amount of glucose into the cells. When the “sugar” from the food (or liquid) doesn’t get to where it is supposed to be, it produces elevated blood sugar levels in the bloodstream. This can lead to kidney complications, nerve and eye damage, and even many cardiovascular diseases. Thus, choosing your Type 2 diabetes food lists and diets is essential and imperative for managing and controlling this serious disease.
Eat Healthy and Smart
A person with Type 2 diabetes can eat similar foods and drink similar liquids as everyone else, but you have to carefully look out for specific details. That is where your (Check this out>>>)diabetes food lists, or diabetes meal plan, come into play.
A personal diabetes food list, or diabetes meal plan, guides you to the proper time of day to eat both snacks and all regular meals. A diabetes food list should, of course, show you the types of food to eat and even the proper amounts to consume.
Your diabetes food list can even include your most favorite foods and drinks. And, of course, your diabetes food list should focus on the following healthy foods:
- Whole grains: These foods include 100% whole wheat bread, oatmeal, and brown rice.
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- Nonfat or low-fat dairy products: This food group includes nonfat milk and yogurt (be certain these particular food items do not contain added sugar to make up for removed fat).
- Lean meats: Fish, poultry, eggs, and dried beans and peas
- Food and drinks with NO ADDED SUGAR: Soda, jelly, and ice cream, for example
- Fruits and vegetables
Carbohydrates, or commonly called carbs, are foods that possess the greatest effect on the body’s blood glucose levels. After carbohydrates are eaten (or drunken), the blood glucose level usually rises significantly. But carbohydrates are one important element of your health, too.
“Sweet” foods and drinks, fruit, “starchy” foods (such as corn, potatoes, rice, and bread), milk and other milk products contain significant levels of carbs. But eating or drinking too many carbs at once can cause the blood glucose levels to rise too high. If a person does not take enough insulin for that food or drink, it will probably cause the blood glucose levels to rise. Controlling the consumption of carbohydrates is, therefore, very important for every person alive! Hence, an effective Type 2 diabetes food list is recommended.
Choosing carbs that are largely packed with fiber( and will not spike your blood sugar levels) is very essential.
Try some of these high-fiber options instead of these “starchy” carbs: (1) Instead of white rice, choose brown rice, wild rice, or cauliflower mash; (2) Instead of white potatoes (including mashed potatoes and French fries), choose sweet potatoes or yams; (3) Instead of regular pasta, choose whole wheat pasta or spaghetti squash; (4) Instead of white bread, choose whole wheat bread or whole grain bread; and (5) Instead of corn, choose peas or leafy greens.
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Finding the “Hidden Sugar”
Usually everyone has a “sweet tooth” or some craving for sweets. But you need to be smart about sweets. There is another category relating to sweets: the “Hidden Sugar”. Sugar is also “hidden” in many packaged foods and fast food meals. Even necessary grocery store food items, such as bread, cereals, canned goods, pasta sauce, mashed potatoes, frozen dinners, and even ketchup contain “hidden sugars”. Thus, it is very important to find the “hidden sugars” on food labels and then choose which ones to place on your Type 2 diabetes food lists.
While honey and molasses, for example, are probably simple to spot, any added sugar will probably be listed as corn sweetener, high-fructose corn syrup, cane crystals, dextrose lactose, or just syrup. All of these “added sugars”, or sometimes called processed sugars, can add up to large amounts of EXTRA sugar levels and empty calories!
The Best Foods for a Type 2 Diabetes Food List
Choosing the best foods and liquids when you have diabetes can be a true challenge. The primary goal is to control and manage blood sugar levels in the most optimum way. Following is a comprehensive list of the best foods and liquids to consume for coping with diabetes:
- Fatty fish: One of the most healthiest foods on earth is fish. Significant sources of the omega-3 fatty acids DHA and EPA are sardines, salmon, mackerel, anchovies, and herring. They are also very beneficial for great heart health. Omega-3 fatty acids are excellent in reducing inflammation. Fish is also a very good source high-quality protein, which helps you to feel “filled up”. Fish also increases your metabolic rate.
- Leafy greens: Leafy greens are very nutritious, and more importantly, low in calories. Spinach, lettuce, cabbage, and kale are excellent sources of several minerals and vitamins, including vitamin C. In addition, leafy greens are good sources of antioxidants called lutein and zeaxanthin, which protect eyes from macular degeneration and cataracts. Macular degeneration and cataracts are very common complications associated with diabetes.
- Cinnamon: Possesses potent antioxidant activity. Several controlled studies have proven that cinnamon can lower blood sugar levels and improve insulin sensitivity. However, you should limit cassia cinnamon (the type of cinnamon found in most grocery stores) to less than one teaspoon per day. Cassia cinnamon contains coumarin, which causes certain health problems with higher amounts. On the other hand, ceylon cinnamon (“true” cinnamon) contains much less coumarin. Cinnamon may also improve cholesterol and triglyceride levels in people with Type 2 diabetes.
- Extra-Virgin olive oil: Especially beneficial for heart health. Extra-virgin olive oil contains antioxidants called polyphenols. They are known to reduce inflammation and keep your LDL cholesterol from becoming damaged by oxidation. These antioxidants also decrease blood pressure.
- Strawberries: One cup of strawberries contains 49 calories and 11 grams of carbohydrates; three grams are fiber. Strawberries are shown to reduce cholesterol and insulin levels after a meal.
- Garlic: One clove of garlic contains only 4 calories and 1 gram of carbohydrates. Garlic aids in lowering blood sugar, inflammation, LDL cholesterol, and blood pressure in people with diabetes.
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I Need to Give Up My Favorite Foods?
There is no reason to give up anything you love to eat or drink. Maybe just change the way your favorite foods are prepared or cooked. Baked vs. Fried? Trying Baked Cajun Chicken instead of original Fried Chicken may help in coping with diabetes.
Try smaller portions at every meal. Also, consult your doctor or dietitian for using other methods to enjoy your favorite foods. This still involves choosing your Type 2 diabetes food lists for you! Best wishes in controlling your diabetes and, oh,
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