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Inioluwa Ogunleye
2 months ago
Overview
To manage type 2 diabetes with food,
focus on a balanced diet that includes non-starchy vegetables, whole grains, lean proteins, and healthy fats while limiting sugary and processed foods, refined grains, and high-sodium items. Using visual guides like the "plate method" (half non-starchy vegetables, a quarter protein, a quarter starch) can help with portion control. It is also important to stay hydrated with water and monitor carbohydrate intake, especially if you use insulin or other diabetes medications. Recommended foods to include
- Non-starchy vegetables: Broccoli, spinach, carrots, bell peppers, and green beans are low in calories and high in nutrients.
- Whole grains: Choose whole wheat, brown rice, oats, barley, and quinoa over refined grains.
- Lean proteins: Fish (especially oily fish for omega-3s), chicken, turkey, eggs, beans, lentils, nuts, and tofu are good options.
- Healthy fats: Find them in sources like avocados, nuts, seeds, and olive or canola oil.
- Fruits: Eat whole fruits, and be mindful of portion sizes, as they contain carbohydrates.
- Dairy: Opt for low-fat or non-fat milk and yogurt.
- Drinks: Stick to water, unsweetened tea, or coffee. Choose sugar-free alternatives for fizzy drinks and avoid those with added sugar.
Foods to limit or avoid
- Sugary foods and drinks: Cut back on cookies, cakes, candy, soda, and fruit juices with added sugar.
- Refined grains: Limit white bread, white rice, and pasta.
- High-sodium foods: Limit foods like bacon, sausages, and pre-packaged meals by cooking from scratch and using herbs and spices for flavor instead of extra salt.
- Saturated fats: Limit red and processed meats, butter, lard, and full-fat dairy products. Choose leaner protein and healthy fats instead.
Meal planning tips
- Use the plate method: Fill half your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with whole grains or a starchy vegetable.
- Pair carbohydrates with other foods: Eating carbohydrates with protein, fat, or fiber can slow down the rise in blood sugar.
- Monitor carbohydrate intake: Keep carbohydrates in mind when planning meals. Carbohydrate counting may be helpful if you are on insulin.
- Be aware of alcohol: If you drink alcohol, be sure to eat food when you drink and monitor your blood glucose, as alcohol can cause it to drop too low.
- Check food labels: When buying packaged goods, look for whole grains listed as the first ingredient and check for low sodium and sugar content.
- Talk to a professional: Work with a healthcare provider, nurse, or dietitian to develop a personalized meal plan that works with your lifestyle and health needs.
