Type 2 Diabetes Diet: What Foods Are Better for Your Diet

Many people think that the diagnosis of type 2 diabetes is a one-way ticket to the world without their favorite sweets and delicious meals. But actually, you can eat tasty and varied food and, most importantly, improve your health significantly. So what is the secret? It is a properly chosen and well-balanced diet.

Nowadays, the diabetes type 2 diet in Australia is very popular, and you can choose any of the suggested types of food if it meets type 2 diabetes diet guidelines. For example, you can follow the rules of the Mediterranean or DASH diet. By knowing the basic nutrition principles of diabetes type 2, you can easily balance your diet and achieve impressive results.

Basic rules for controlling type 2 diabetes with diet

Drug therapy is just the tip of the iceberg if we are talking about diabetes treatment. A lot of data suggest that nutrition is critical in controlling this disease. Everything is important: what you eat, when you eat, and portion sizes.

How to manage diabetes type 2 with diet? You should start with changing your eating habits. However, your diet should be varied and cover the basic nutritional needs of your body. Such a type 2 diabetes diet cure is as effective as medication.

Basic rules for diet management for type 2 diabetes:

always eat your breakfast;
substitute sweets with allowed fruit;
drink water, tea, coffee without sugar instead of sugary drinks;
add more food rich in fiber to your diet;
choose low-fat dairy products;
control your feeling of hunger with the help of healthy snacks;
breaks between meals should not exceed 3 hours.

What is the recommended diet for type 2 diabetes?

If you are looking for the best diet for diabetes 2, you should choose between the Mediterranean and DASH diets. One study found that the DASH eating plan increases insulin sensitivity. Another study showed a connection between following the Mediterranean diet and lowering of blood sugar levels. Both nutritional types proved their effectiveness in people with type 2 diabetes.

Besides, you can try one of the new diets for diabetes type 2, including a ketogenic diet, a paleo diet, and popular intermittent fasting. The benefits of these eating plans are not that obvious, and it’s better to discuss the possibility of their use with your doctor.

These are the primary diet tips for diabetes type 2 for each of the diets listed above:

The Mediterranean diet. Introduce whole grain foods, fruit and vegetables, poultry, fish, legumes, nuts, and olive oil. At the same time, avoid red meat.
DASH-diet. The eating plan is similar to the Mediterranean diet. Reducing the amount of salt intake and portion size is recommended.
Ketogenic diet. It presupposes reducing the amount of carbohydrates and eating more fats.
Paleo diet. It stresses the importance of fresh fruit, vegetables, meat, and fats.
Intermittent fasting. Limits food consumption to certain hours of the day, followed by hours of fasting.

Foods to eat with diabetes type 2

The best solution in each specific case is drawing up a personalized nutritional plan considering a person’s needs. However, there are basic recommendations regarding allowed foods. What’s on the type 2 diabetes diet sheet?

non-starchy vegetables (broccoli, string beans, spinach, rocket, white cabbage, Brussels sprouts, cucumbers, onion, asparagus, parsley, dill);
fruit and vegetables high in fiber and with a low glycemic index (pumpkin, carrot, cabbage, tomatoes, berries, apples, plums, lemons, grapefruits, oranges);
lean protein (fish, skinless chicken, turkey);
healthy fats (nuts, seeds, avocado, olive oil);
whole-grain products (bulgur, brown rice, buckwheat, oat, wheat);
low-fat dairy products (skim milk, yogurt, cheese).

These products will supply your body with the necessary nutrients and allow you to control carbohydrate metabolism, which is impaired in diabetes. Experts recommend consuming about 1,5l of water and creating a habit of having regular snacks to avoid sudden spikes in insulin levels.

Foods to avoid with diabetes type 2

People suffering from diabetes have to limit the intake of products that bring load on the pancreas, liver, and kidneys, including:

fried, spicy, salted, smoked foods;
semolina, rice flour and soft wheat flour products;
full-fat dairy products (cream, sour cream, cheese);
some fats (margarine, butter, mayonnaise, cooking oil);
high-fat meat and fish;
semi-finished meat products (sausages, smoked products);
strong broth;
foods containing fast carbs (pastries, sweets).

The type 2 diabetes diabetic diet requires the substitution of fast carbs with slow carbs. Also, it is important to take into account your weight. If a person is overweight, the menu must be made with a calorie deficit to initiate the weight loss process. Excess weight is an additional risk factor for diabetes.

Can you drink alcohol? Here is diet advice for diabetes type 2: don’t give up alcohol but keep the balance. For women, moderate alcohol consumption is 15g of ethanol, equivalent to 40g of strong drink, 140g of wine, or 300g of beer, while for men, these numbers may be doubled.

diabetes mellitus type 2 diet

The importance of CPF with diabetes type 2

A natural diet for diabetes type 2 must consider the ratio of CPF (carbs-protein-fats), so that the body has no shortage of essential nutrients. The emphasis is on the allowed foods that help avoid such problems as high blood sugar and load on the organs and systems because of diabetes. Daily distribution of products by groups according to the type two diabetes diet is the following:

15-25% protein;
up to 30% fat;
50-60% carbs;

The main goal is to avoid a sharp increase in blood sugar level. It can be achieved by choosing the right products and reducing salt intake. Eat smaller portions to prevent the spikes of sugar. Following these tips can help keep diabetes under control and feel better.

Carbs and diabetes

Carbs provide our bodies with energy. All carbohydrates in your diet should be those found in whole grains, fruit, vegetables, leafy greens, legumes, and low-fat dairy products. Avoid fast carbs such as sugar and sweets. The main criterion in choosing carbohydrate-containing foods is the glycemic index, which must be below 50. You may include the following carbohydrate-containing foods in your diet:

whole grain products (pasta, rice, oatmeal);
fresh berries and fruit;
leafy greens;
legumes;
non-starchy vegetables;
skim milk and yogurt.

Also, products should provide more than half of your total calorie intake. Choose fiber, which contains few carbs and a lot of plant fibers, as well as other carbohydrate-containing products with a high amount of plant fibers, which will prevent high blood sugar.

Fats and diabetes

Fats are an integral part of the balanced diet for diabetes type 2. However, not all of them are healthy. They should make up 10-30% of the total calories. Here are examples of the sources of healthy fats:

some cold-pressed vegetable oils (olive, avocado, flaxseed, sesame);
seeds;
nuts;
avocado.

Fats should be consumed moderately because of their high caloric content, which can lead to weight gain. In general, products of this group are essential for maintaining vital functions of the body.

Protein and diabetes

Approximately a quarter of the diet should include protein foods, which eliminate the feeling of hunger without causing spikes in blood sugar. However, they are difficult to digest, putting extra load on the gastrointestinal tract and kidneys, which already suffer from diabetes. Also, they stimulate the release of insulin, so you should reduce their intake and choose only foods containing healthy carbs, including:

lean poultry and fish;
lean beef;
legumes;
whole nuts;
low-fat cheese;
eggs.

Daily diet for diabetes type 2: sample of a 3-day meal plan

To make a daily menu for diabetes mellitus type 2 diet, you should consider the ratio of CPF, allowed foods, and the required calorie content. Moreover, you need to consider the individual needs for each element and divide the entire amount of food into 3 meals.

What can you put on your plate for a single meal? Half of non-starchy vegetables, quarter – whole-grain foods, and another quarter – lean protein. It is important that your breakfast contains more fats and protein than carbs to maintain insulin levels throughout the day.

Here is a simple diet chart for diabetes type 2 for several days.

Day 1

Breakfast:

eggs Benedict;
salad with chicken filet, rocket, spinach, and tomatoes;
black tea without sugar.

Lunch:

tuna salad with mixed greens.

Dinner:

baked fish;
vegetable salad with greens, tomatoes, and olives.

Day 2

Breakfast:

scrambled eggs with broccoli and tomatoes;
green tea without sugar.

Lunch:

Roasted vegetable wrap (tomatoes, broccoli, pepper, eggplant) with baked fish seasoned with olive oil and lemon sauce.

Dinner:

zucchini noodles with pine nuts;
baked chicken breast.

Day 3

Breakfast:

whole-grain toast with rocket, egg, salmon slices, and avocado;
coffee without sugar.

Lunch:

baked eggplant stuffed with rabbit meat.

Dinner:

Caesar salad with chicken.

Conclusion

Type 2 diabetes is a severe disease that requires changing how you eat. At the same time, diet can help in the treatment of diabetes. By choosing the right foods and following the rules of the appropriate ratio of nutrients, you satisfy your hunger and provide your body with the necessary nutrients to become healthier and have more energy.

It may be hard to make up a menu yourself, so contact a specialist who will consider your individual needs and suggest a varied and healthy eating plan. Dealing with diabetes is much easier with a proper diet!