What if you are recently diagnosed with Diabetes type 2 but are now ready to make dietary changes and can still find joy in food while managing this disease? Well, we have best diet for diabetes type 2.
Healthy diet habits are a pillar of the diabetes management plan. A diabetes diet is considered a healthy-eating plan which thereby sticks to regular meal times while eating the healthiest foods. The diet includes is a plan that’s naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables, and whole grains. A diabetes diet is the best eating plan for almost everyone.
Once you have a question about consuming Fruits rich in sugar content doesn’t mean you can’t have fruit. Fruits and vegetables are usually low in calories. On the other hand, they are having more vitamins, minerals, and fiber.
Canned fruits should be avoided. Also please avoid juices and smoothies. When crushed and sieved as they lack fiber in them. Always choose lower-fat foods. Lower carbohydrate vegetables give protection against stroke, heart disease, high blood pressure, and also cancer.
Dairy products including milk, cheese and yogurt are full of calcium and protein. Consuming these in good amounts gives strength to bones, teeth and muscles. Even unsweetened soya milk is a good option.
What does diet for diabetes type 2 look like?
A diabetes diet is a simple homemade based diet focusing on consuming three meals a day at regular intervals. This manages insulin spikes in the body or gets through a medication pill.
A registered dietitian can design a diet based on your health goals and lifestyle which further aids to your eating habits, controlling portion sizes that suit the needs for your lifestyle and activity level.
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Benefits of Dairy Products
- Strength for bones and muscles
- Gives Energy to body
- Revitalizes your body
- Keeps your teeth healthy
How Often should be calcium supplementation?
We need calcium daily. So may be from a food source or in tablet form. But getting calcium from natural sources is easy on our gut health when compared to artificial sources.
Natural Sources of Calcium
- One Glass of milk (cow, goat)
- Cheese (Cottage)
- Skimmed milk in breakfast with little cinnamon
- Cheese sandwich with vegetables for lunch option
- Yogurt
- Legumes
- Buttermilk
- Olive oil on salad or peanut Butter on wholewheat bread
- Boiled lentil Sprouts
What to Avoid?
Foods high in fat, sugars, and Salts should be avoided. Canned products should be a big “NO”. Oils containing palm oil or refined oil should be replaced by saturated fats like olive oil, rapeseed oil, bread spreads made from these oils, and nut butter.
Food choices might affect your body. Avoid biscuits, chips, chocolates, bakery items, white bread, ice cream, butter, soft and sugary drinks that contain unhealthy fats, so they affect cholesterol levels and the heart.
Always choose water which is a natural calorie-free source over carbonated drinks. Optimize your salt intake to 6-7 gm per day and not more than that. Taking large amounts of salt in food increases the risk of Stroke.
Never get attracted to packaging read as “Diabetic free or sugar-free” as there are no evidence-based studies to recommend these types of foods. It’s just a supermarket strategy to sell a certain amount of food.
Cooking Tips
- Use rock salt
- Use less amount of oil while cooking
- Always prefer pressure cooker in place of open vessels to cook your food
- Prefer raw vegetables consumption
- Use vegetables which are healthy on your liver
- Always add little jeera, cinnamon in food as it make food easily digestible
- Always cook food at home in place of ordering online.
- Check food labels.
- Never ever use canned or pre cooked foods items.
- Avoid Tomato ketchup (contains sugar) and marinades
