If you are prediabetic or have been diagnosed with type 2 diabetes, your nutrition and lifestyle are really important to your wellbeing. Healthy nutrition that is low in refined carbohydrates and sugar can help prevent a lot of type 2 diabetes complications and effectively reduce symptoms.
But this does not mean that you cannot have delicious food. Food with good nutritional value is both tasty and healthy. It will also help in managing your type 2 diabetes and living a happy and enjoyable life.
Type 2 diabetes is a lifelong health condition, but positive lifestyle modifications can have a beneficial effect on a person who has this illness. Some of these include eating a healthy diet, exercising regularly, and maintaining an optimal weight.
Type 2 Diabetes Nutritional Guidelines
Managing your nutrition and physical activity are integral to your health when you have diabetes. The best thing you can do if you have type 2 diabetes is have a medical professional assist you in establishing good habits.
Increasing your consumption of healthy foods will help maintain your glucose levels at more of a steady state.
Eat A Lot of Vegetables
With high fiber content and complex carbohydrates, a lot of vegetables are a good choice. The best vegetables to eat are broccoli, asparagus, Brussel sprouts, cauliflower, squash, onions, and peppers. Eating vegetables will help prevent spikes of your blood sugar levels.
Incorporate Healthy Fruits in Your Nutrition
Instead of choosing sugary foods, go for fruits instead. The sugar found in fruits is natural. Fruits are also rich in vitamins, minerals, and fiber. Fiber-rich foods make you feel full and satisfied, even when eaten in small amounts. They also help with proper digestion and help you maintain normal glucose levels. Some of your best choices with a lower amount of carbohydrates are berries (strawberries, blackberries, and raspberries), melon (Cantaloupe and honeydew), and stone fruits (nectarines, plums, cherries, apricots). If possible, eat them raw rather than processed. It can help you limit your artificial sugar intake and ensure you consume good sugars.
Lean Sources of Proteins
Because your good cholesterol (HDL) may be too low and your bad cholesterol (LDL) may be too high if you have diabetes, it is important to control your cholesterol. Eating lean proteins can indeed help you control your cholesterol.
Your red-meat options include lean ground beef, lean cuts of round steaks and roasts, and top sirloin. Your white-meat options are skinless chicken and turkey.
Type 2 diabetes nutrition should be rich in fiber and protein, which beans and lentils are good sources of. Fiber prevents the over absorption of carbohydrates, which is what diabetics need. Add white beans, black beans, kidney beans, pinto beans, and chickpeas to your food intake.
Whole Grains & Other Options
There are simple, refined carbohydrates, and then there are complex carbohydrates, which are a great choice for diabetics. Whole grains break down slowly and leave you feeling full for a longer time, which prevents hunger pangs, cravings, and overeating. With nutrition rich in whole grains, you will have an easier time managing your blood sugar levels.
Whole grains provide vitamins, minerals, good fats, and fiber. They aid in your digestion and reduce the risk of heart disease. Be sure to include whole-grain wheat, rice, and oats in your meal plan. There are alternatives to wheat as well, such as quinoa, lentils, and brown rice. Carbohydrates have often gotten a bad rap, and it’s OK to include them in your nutrition plan. However, you should always work with your diabetes specialist to determine how much is right for you.
Dairy Product Options
Choose low-fat dairy products like milk and cheese. These foods can help you maintain normal blood pressure, which can be affected by diabetes. If you are lactose-intolerant, however, consult your nutritionist about which dairy foods may be beneficial for you.
What to Avoid When You Have Type 2 Diabetes
If you have this condition, it is in your best interest to limit or completely avoid the following types of foods:
- High-fat foods
- High-sodium (salty) foods
- Fried foods
- Sweets (candy, baked goods, ice cream)
- Sugary drinks (soda, juice, sports/energy drinks)
Choose water over carbonated and/or sweetened beverages. Limit your alcohol intake, and always eat food when drinking in order to avoid sudden drops in your glucose level.
There are so many great options available, and you have to be careful when it comes to how your body responds to each of them.
Holistic Type 2 Diabetes Management
Understanding nutritional labels on packaged foods can be a challenge. A lot of foods have high salt content, artificial sweeteners, and preservatives which lead to other health concerns. The best Type 2 diabetes nutrition consists of freshly made food with real ingredients.
Type 2 Diabetes Management Services in Raleigh, North Carolina
Managing type 2 diabetes can be a challenge on your own. Fortunately, you don’t have to try managing your health all by yourself when the experts at PAI Wellness Group are here to help. If you are prediabetic or have type 2 diabetes, we can help you manage your nutrition and health. so you can live a worthwhile and symptom-free life.
Our own Dr. Asha Pai Bohannon, a Certified Diabetes Care & Educations Specialist (CDCES), can create an individualized treatment plan tailor-fit for your needs. She has more than 20 years of experience in the healthcare industry and is proficient at helping men and women manage their type 2 diabetes.
To schedule a consultation, call PAI Wellness Group at (919) 529-3355 or request an appointment now.