One of the control measures used in any diabetes treatment plan is proper diet. Eating the right foods is essential to losing weight and reducing blood sugar levels. In this post, we will go details in Type 2 Diabete Food List to eat for Diabetics.
Type 2 Diabetes
Diabetes is an epidemic, which is affecting an increasing number of people every year. You will be surprised to note that 54 million people of America are suffering from pre-diabetes. It is because of these types of published statistics that are motivating more and more people to take interest in the list of foods for diabetics to eat. In modern fast paced society, it is critically important to monitor the eating habits. Pre diabetics and all those persons who are at an increased risk of catching the disease must design an eating plan that has the ability to lower down the level of high blood sugar; as this is the only thing that can prevent the onset of diabetes type 2.
Type 2 diabetes is the most common form of diabetes. Most people suffer from this disorder due to aging. A Type 2 diabetes food list is considered to be the best way to prevent this problem. Your nutrition and lifestyle should be regulated if you are suffering from this disease.
This illness is fast becoming a worldwide problem. It is also attacking the younger generation. Excess intake of junk food, alcohol consumption and bad eating habits are influencing its growth. The consequences of this disorder can be fatal if we don’t take the requisite care. They can affect your eyes and feet. A person may go blind and even decomposition may take place in our body if this disease is ignored.
Doctors, dietitians, and other health care professionals will tell you that there are two main things that make for a healthy body – eating right and getting enough exercise. If you are like me, and like I was when I was first diagnosed with diabetes, you probably want easy answers. You wish you could just get a big magic list labeled “Type 2 Diabetes Food List – Forbidden and Recommended Foods for Diabetics.” Well, for the most part, there is no easy magic bullet that will keep your diabetes in check, and it is definitely important to eat a variety of healthy foods every day and get exercise every day as well.
What is a diabetes food list?
Being diagnosed with type 2 diabetes is a life-changing event. One of the main challenges is making changes in your diet.
One of the first questions that almost every patient diagnosed with type 2 diabetes asks is “What am I supposed to eat now?” or What is Type 2 diabetes food list?
What you eat is a very important part of maintaining blood sugars in the target range. If a type 2 diabetic has no idea what to eat, being able to control blood sugar levels will be near impossible.
A diabetic food list is not like the grocery list prepared by someone to cater the kitchen needs. The right person to suggest such foods is the physician who can diagnose the case and prepare the list of diabetic foods for type 2 diabetics. Food is prime that tops the human need for energy. People know that foods can do wonders in curing certain diseases. However when it comes to diabetes, they fail to develop the right concept in choosing proper diet to help reduce blood sugar. So if you are a diabetic, you ought to be careful in choosing right foods to eat whatever medication you are taking. The right choice of foods will speed up to lower the risks of diabetes.
Unfortunately, consuming unlimited volumes of whatever one feels to have aggravates the diabetic condition. You can eat whatever you want, but you’re to be within bounds on making better choices of foods and avoiding some treats in volumes. There are lots of things to care when choosing the right type of diabetic foods to serve you to the need. You should keep close watch on what are the diets that really help you control blood sugar. However, I’m pleased to give you a simple and short list of diabetic foods for type 2 diabetes so that you are benefited anyway
What To Eat For Diabetics
- Vegetables: You can consume vegetables in plenty and as much as you like. If the vegetables you choose to eat are fresh and green, the benefits will be more than what you can have from stored varieties. You have in this list Spinach, black beans, cabbage, etc. Potatoes should be excluded as they can give negative results in controlling blood glucose.
- Fruits: Fruits have wonderful medicinal effects for diabetics when they eat just to the need. It’s bad to take for stomach filling but can be justified if small servings are enjoyed by type 2 diabetics. There is no allowance for juices and fruits from freezers since they have no place in the list of diabetic foods to beat diabetes.
- Grains: Grains are working well if they are whole and not broken. Wheat and oats are the best of diabetic foods to eat. Don’t get to bread daily but it may be something special when you are a diabetic of type 2.
- Complex Carbohydrates: It is true that white bread and whit rice are not good for diabetics. However it is equally important that diabetics must include some starches in their diet plan. The better choices for starches are cereals, breads, past and grains.
- Milk and Dairy Products: Milk provides many essential nutrients required by the body. These critical elements can be simply obtained by consuming dairy products that include milk substitutes as well. The perfect dairy choices are low fat yogurt and skimmed milk.
- Meat: Meat contains many essential nutrients required by the patients of diabetes; but it requires careful selection. Meat must be consumed only in moderate amount. The best meal choices are cottage cheese, tofu, poultry, peanut butter, fish and egg.
Does diabetes food list really work?
In the past there was a lot of talk about ‘Type 2 diabetes food list‘. Diabetes food lists were thought of as restrictive. It’s not likely that a patient is going to follow such a diet for a long time.
The fact is that the foods on a diabetes food list will work for anyone who is committed to a healthy lifestyle.
A diabetes food list helps people living with diabetes understand foods that help maintain the blood sugars within the target range. They will also help to reduce hyperglycemia.
There is a ton of information out there about what makes up a diabetes food list. It’s OK to follow these. But I recommend just using them as a guideline that will help you to adapt healthy food choices.
Here are some of the current recommendations on how to eat healthy while living with type 2 diabetes:
- Create your plate
The American Diabetes Association recently did away with the diabetes food pyramid and adapted the “create your plate.” This is a strategy that makes it less overwhelming for someone just diagnosed with type 2 diabetes to get straight into action planning healthy meals.
So here are the steps to create a plate:
Take a standard sized dinner plate.
Divide it into three sections. Start by dividing in half. Then divide one of the halves in two. There you have three sections. Since it is divided into three sections, one section will be larger.
On the larger section of the plate, place you non-starchy vegetables such as broccoli, greens, lettuce, spinach, cucumbers, tomatoes etc.
On one of the smaller sections, place your starchy foods like rice (preferably brown rice), grains, corn, pasta, beans etc.
On the other small section place a serving of meat or a meat substitute such as turkey, chicken, fish etc.
On the side you may add an 8 oz. serving of milk. Or if you are lactose intolerant like a number of adults are, you can have some almond, soy or coconut milk. Water also works just fine.
Then a small serving of fruit. Preferably fresh fruit
You have created your plate
- Carbohydrate Counting
One of the important strategies for a person living with type 2 diabetes is to know the amount of sugars they are eating. This will help to reduce the complication of hyperglycemia.
Up till the mid 1990s, carbohydrates were touted as being bad for anyone with diabetes. Now we know that to not entirely be the case. Naturally everything, including carbohydrates, must be eaten in moderation.
A great tool is carbohydrate counting or “carb counting” as it is popularly called.
The strategy is to round up the total amount of carbohydrates that you are allowed in a day. And divide this equally among your meals – including snacks.
One of the advantages of carbohydrate counting is that it reduces the tendency for the blood sugar levels to fluctuate. This helps to prevent huge swings in insulin levels that could lead to fluctuations in blood sugar levels.
If you plan to use carbohydrate counting exclusively, then you may need the assistance of a nutritionist. They will help to customize a meal plan for you.
A good place to start is between 45-60 grams of carbohydrates per day.
Remember that carbohydrates are in starchy foods like breads, grains and pasta. They are also in fruits and vegetables, milk products.
Reading food labels makes it easier to measure how much carbohydrates you are getting in a meal.
What are Diabetes Super Foods?
The American Diabetes Association has a list of ten super foods that it recommends. I love the way that certain foods get tagged as “super foods.” in Type 2 diabetes food list
Just as I like to point out, these “super foods” should be a part of the diet of anyone looking to live healthy.
The added benefit for a diabetic is that these foods help to give extra nutrients and minerals such as calcium, magnesium, and potassium. In addition they also contain powerful antioxidants.
These super foods help to not only control blood sugar levels. But also maintain the health of the cell membranes.
So here are the top ten super foods that everyone should be eating:
- Berries of all kinds (blueberries, strawberries, raspberries etc.)
- Dark leafy vegetables- such as spinach, kale and asparagus
- Beans- all varieties. Beans are high in fiber and low in glycemic index
- Fish particularly fish that is rich in omega 3 sources such as salmon, herring, sardines
- Fat free milk & yoghurt
- Sweet potatoes
- Whole grains that have not been processed
- Citrus fruits
This is by no means an exhaustive list of all the healthy ways to eat as a diabetic.
Diabetic Foods to Avoid for Blood Sugar Control
Learning what diabetic foods to avoid in your diet is a must. That is because of insulin resistance in a type 2 diabetic and the insulin impairment in a type 1 diabetic.
The foods listed here cause huge spikes in insulin, so your pancreas will have to respond quickly. And diabetics have impaired insulin response. We need to stay away from those foods that get digested fast.
Very few diabetics use table sugar much at all. We know to avoid it. The problem lies in the other things that act like sugar when they hit our stomach and start being digested.
White Rice and White Pasta
White pasta is made from refined flour, one of a diabetic’s worst enemies. White flour has every bit of fiber and vitamins stripped away, leaving only simple carbohydrate, which is one step away from simple sugar. It is in nearly all processed foods in some form, and in your digestive system it becomes pure glucose very fast.
White rice has been polished, a refining process that removes the outer parts where fiber and vitamins are found. All that is left is the endosperm, and it is a simple carbohydrate. Like white flour it turns to glucose very fast.
Blood sugar spikes, insulin is pumped out to meet it, and very soon you have a sugar low and feel hungry again. If you are fighting obesity and diabetes, white rice and white pasta are not your friends.
Does that mean no pasta or rice in your diet? No, it means you look for alternatives. Two great ones are brown rice and whole wheat pasta. Both are available at your grocery store next to the white versions.
They are still carbohydrates, and you have to watch portions, but they have fiber to slow down digestion. That means their “glycemic load” is lower. (They require less insulin.) And if you add some good protein and fat (olive oil, perhaps) it lowers the glycemic load even more.
You don’t have to give up rice and pasta. Learn how to use brown rice in your recipes, and don’t overcook your whole wheat pasta until it is mushy. That raises the glycemic load. Happy eating!
Bagels have become a staple in many diets, but they are made from refined white flour, making them high glycemic. But you can find whole wheat ones, which helps some. And if you eat your bagel with some protein and fat you’ll slow down the blood sugar spike.
This is your rule of thumb for anything you’ve been eating that has white flour as its first ingredient. These days it is not hard to find a whole wheat substitute. But if you find something else you like just as well to replace bagels, you’ll be doing your type 2 diabetic body a favor.
Avoid Potatoes and Ketchup
The french fries with ketchup I used to love are a thing of the past. As you know, potatoes are an easily digested starch. Frying them makes potatoes a diabetic bomb, adding AGEs into the mix. What can you do?
You could learn to like baked sweet potato fries. They are satisfying carbohydrates with lots of antioxidant qualities and a low glycemic load.
Red potatoes are lower glycemic than white. And if you love potato salad, here’s some good news. If you cook your potatoes, add some lemon juice and refrigerate them, the acid and cold alters the starch molecules so potatoes are digested more slowly. Use them in potato salad and enjoy!
Ketchup is one of the worst foods for blood sugar, because sugar is the second ingredient. No, you won’t find it listed second. My page on label reading explains how sugar is hidden on the ketchup label.
If you love ketchup, measure how much you are using and the amount of sugar you are eating. It will help you decide whether to keep it or let it go.
If you have an attack of hypoglycemia, fruit juice will bring your blood sugar up fast. That is why orange juice in the refrigerator is part of my diabetic life. But it is also one of the diabetic foods to avoid. We cannot drink it every day because fruit juice spikes blood sugar too high. It is concentrated carbohydrate without the fiber.
Fresh whole fruits are full of fiber and packed with antioxidants, which is why they belong on your diabetic diet. Just save the fruit juice for emergencies.
Sport Drinks and Energy Bars
Sport drinks are worse than fruit juices. They have little nutritional value and are packed with sugar, mostly in the form of high fructose corn syrup. And energy bars? Most have as much sugar as a regular candy bar.
If you like them, read the labels and choose bars with whole grain, nuts and very little added sugar. The ingredient list might confuse you, but the nutrition list will make things clearer.
Avoid Sweetened Yogurt
Low fat yogurt has few calories, which makes it seem like a good snack, but it can be bad for your blood sugar. A lot of sugar can be added but the calories will remain low. Then the sugar will spike your insulin needs. And it won’t satisfy your hunger for long.
Yogurt is such a good snack, though. So buy plain yogurt and add your own fruit to it. Or buy some real Greek yogurt. It has lots of protein naturally, and the best ones have fruit with little added sugar. The protein in the yogurt keeps you satisfied for hours after eating it as a snack.
Diabetic foods to avoid end with a surprise – artificial sweeteners. It is surprising because we thought sugar substitutes would make dieting easier. What has been found is the opposite. They actually slow down your metabolism and encourage more fat deposits in your body.
Type 2 diabetes already increases fat deposits by the actions of impaired insulin response, and using medications to control blood sugar adds to storage of fat. So adding a sugar substitute is a mistake.
What is more disturbing is the increased risk of diabetes among regular users of artificial sweeteners. The statistic is a two-thirds increase! So depending on artificial sweeteners as the source of sweetness to help you lose weight is a bad idea.
Natural sweetness from fruits, honey and small amounts of sugar is going to be better for you in the long run. There is no shortcut to controlling sweets. But we can still have them if we are watchful.
Diabetic foods to avoid include all of these and more. But this small list of foods that are bad for your blood sugar is here for you. I hope it helps.
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