Giving up your favourite foods may seem overwhelming if you were recently diagnosed with Type 2 diabetes. But you might be relieved to learn that a decent Type 2 diabetes diet isn't as difficult as you worry it will be - and that you can still enjoy food while controlling this condition.
A successful diabetes management strategy is built on a healthy diet accompanied by stress management, regular exercise, and taking prescribed medications as directed. Adhering to a regular mealtime schedule and eating the healthiest foods in moderation is what constitutes a diabetes diet.
According to Mayo Clinic, a nutritious diet also helps to manage your weight and risk factors for heart disease such as high blood pressure and blood fat levels. Making smart meal selections and keeping track of your eating patterns will help you keep your blood glucose levels within a safe range.
Losing weight has a variety of positive health effects and can help most persons with Type 2 diabetes better control their blood glucose levels. A diabetes-friendly diet offers an organised, nourishing strategy to safely attain your weight loss goal if you need to do so.
Additionally, the dietician can advise you on how to change your eating patterns, such as by picking portions that are appropriate for your size and level of activity.
A diabetes-friendly diet resembles the healthy eating strategy that most doctors advise for everyone: Lean protein, healthy fats, complete, minimally processed foods, fruits and vegetables high in fibre, complex carbohydrates in moderation, and fewer to no added sugars and refined grains all part of this diet.
Carbohydrates are a mainstay of most diets, particularly Asian ones. Unfortunately, there is a challenging connection between carbohydrates and diabetes. This may be difficult for you if you rely on carbohydrates for your meals, but it is possible.
You should stay away from processed, simple carbohydrates like sugar, spaghetti, white bread, flour, and cookies and pastries. And instead, consider the complex carbs found in foods like brown rice, whole wheat, quinoa, oatmeal, fruits, vegetables, beans, and lentils.
This is because they are a low glycaemic index (GI) food and contain vitamins, fibre, and smaller proteins and fats, all of which will work to slow down the absorption of glucose and maintain more stable blood sugar levels which makes it better suited to people with diabetes.
You may remember your parents telling you to eat your vegetables or vice versa if you’re a parent. In the case of Type 2 diabetes, you need to consider which kind. Despite having more carbohydrates than green vegetables but fewer than refined grains, starchy vegetables are good providers of vitamins. You may consume them in moderation.
Potatoes, corn, and other root vegetables are examples of starchy vegetables. They are best consumed in moderation as part of a meal that also contains plant-based fat and protein. Vegetables that aren’t starchy, like green vegetables, can be consumed in larger quantities.
Protein gives you slow, constant energy that barely affects your blood sugar levels. Every meal or snack should contain protein, particularly plant-based protein. Protein aids in feeling full after meals and helps with sugar cravings in addition to maintaining stable blood sugar levels.
Animal proteins are common sources of unhealthy saturated fats. So, look for plant protein if you’d like to stay healthy for the long run. Beans, legumes, eggs, fish, shellfish, peas, tofu, soy foods, and lean meats like chicken and turkey are some sources of high-quality protein.
The right combination of foods slows down the absorption of carbs since this gives time for a slower, lower insulin release and a steady transit of glucose from the circulation into the target tissues.
Other unhealthy foods include sodas, refined sugars (donuts, pastries, cakes, cookies, scones, sweets, candy), processed carbs (white bread, pasta, chips, saltines), high-fat animal products (red meat, fatty cuts of pork, bacon, sausage), high-fat dairy products (whole milk, cream, cheese, ice cream), fructose corn syrup, artificial sweeteners, and processed foods (candies, potato chips, cookies).
Keep an eye on the serving size, as well as the number of servings in the package, and contrast it with the amount you are consuming. Don't mix up serving size with portion size. There are no established measurements for what constitutes a portion; it is what you choose to eat.
If you are not sure what ingredient is listed, spend some time searching about it online. Sometimes, it may not be something you want in your body, especially when you have diabetes.
By giving you a clear direction to aim towards, setting goals will simultaneously help you become healthier. And to considerably increase the likelihood that you will achieve your goals, it is vital to make them specific.
This is where you can set S.M.A.R.T goals. Basically, this goal framework helps you set goals that are:
Specific: Has a greater chance to be accomplished that a general goal.
Measurable: Measure the progress towards the attainment of your goal.
Achievable: When you carefully organize your steps, you can achieve any goal you set.
Realistic: To be realistic, a goal must represent an objective that motivates you to act.
Timely: If a goal is not time-bound, there is no sense of urgency.
Example of S.M.A.R.T goal:
“I want to keep my blood glucose levels within a safe range by the end of
October by eating a diabetic-friendly meal that consists of 30% lean protein, 30% vegetables, 20% fruits, and 20%
complex carbohydrates every day.”
We hope you found this article informative. Healthful welcomes contributions from healthcare professionals, patients, and community members. If you have a story, research, or a perspective that can enrich our dialogue, please get in touch with us at [email protected].
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