Patients suffering from type 2 diabetes have insulin resistance in their body. This means that initially, body produces more insulin to keep up blood glucose values at normal levels but eventually cells develop resistance to the high amount of insulin and failure to keep blood glucose levels at optimal values.
Type 2 diabetes is more of a lifestyle-related disorder, where regular and long-term consumption of high carb, high-fat diet, especially junk food and processed foods lead to such a condition. The first step to addressing this challenge is to have made changes to your diet to ensure that blood sugar levels are kept within range avoiding too high and too low levels of the same since both are equally harmful.
The key is to devise a well-balanced diet that includes a variety of healthy carbohydrates, fats, and proteins. The trick is to balance these ingredients in such a manner so that the blood sugar levels are maintained along with meeting all nutritional needs of the body.
Type 2 Diabetes Patients should intake following nutrition:
- Carbohydrates: They are the ones that affect blood sugar the most, yet are necessary to provide the energy needed for the body to function properly. However there are always healthy options to look forward to, choosing whole grains over the refined ones is always a great idea. This is a good idea since whole grains are rich in vitamins, minerals, and phyto chemicals. They also are rich in fiber and do not cause surges in blood glucose levels, and promote digestive health.
Choose to say no to processed foods and food made from white flour like white bread, and pastries, so avoid these options. Also, try to steer clear of white rice and pasta. Choose brown rice over white rice and say no two kinds of pasta.
- Protein: Choose lean protein over other forms since they are low in saturated fats and high in PUFAs. Best options: Opt for fish like salmon, as they also contain significant amounts of healthy omega-3 fats. Choose beans as a vegetarian protein source. Avoid deep fried meat with lots of butter and cheese, since they are not only rich in saturated fats but also high on sodium.
- Dairy: Choose Greek yogurt since it is very low in fat and provides the rich probiotic background. Choose low-fat dairy and prefer not to skip it at any cost.
- Vegetables: Your biggest preference should be for non-starchy vegetables such as leafy greens, broccoli, cauliflower, asparagus, and carrots since they are low on readily available sugars and high in fiber and other nutrients. Limit your intake of starchy vegetables.
- Fruits: Fruits come to rescue to address your sweet cravings, minus loads of sugar that come along with them and addition of antioxidants and fiber. Berries are the best pick. Do not use fruits that are preserved in sugary syrups or coating or flavored with artificial sweeteners. Say strict no to artificial juices, can have fresh juices in moderation.
- Fats: Prefer the good fats. Choose the ones that help protect your heart and help in fighting away the bad cholesterol. These are found in avocados, almonds and polyunsaturated fats. Avoid trans fats and saturated fats.
Read about 14 Lifestyle Changes for Managing Diabetes.
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