As we know, type-2 diabetes is a common and severe problem in this era. If we check the statistics, in 2019, there were 463 million adults who had type-2 diabetes, and the number is increasing rapidly.
But if you think that you need to be hard on yourself on your diet with type-2 diabetes, you are entirely wrong. Today, to let you have the happiness of food again, we are going to share a Type 2 diabetes diet, which will be super flexible and easy to follow.
Usually, the diet for type-2 diabetes contains tasteless vegetables. We are going to share a crisp diet to make you love it. So, let’s start with our journey!
Diet For Type-2 Diabetes With Nutritional Facts
Now, you may think that what will be so unusual in this diet. But believe us! We have got your back. We are going to suggest some foods that will not only control your diabetes but also save your taste!
We all know that type-2 diabetes means you are not making use of your blood sugar properly. As your body is not making insulin for you, your blood sugar does not break down if you don’t use it. So, a diabetic patient needs a diet where there are foods that contain less sugar.
We are going to make this diet on three primary food nutrients at first. Let’s look at those:
If you are a carb lover, you might have heard that carb-based foods are the worst enemy of diabetes patients. But if you are from some particular regions, specifically Asia, then avoiding carb-based food can be more like a nightmare to you. But we can assure you that even with type-2 diabetes, you don’t need to avoid carbohydrates entirely!
You can eat brown rice, wheat made foods, oatmeal, vegetables, fiber-based carbs, and fruits. Fiber-based carbs are the best for your health with diabetes. Also, you can eat beans and lentils in your regular diet. But you have to avoid high glycemic index foods like sugar, white pasta, bread, flour, cookies, breakfast cereals, fruit juice, etc. With type-2 diabetes, you can consume 200-250 grams of carbohydrates per day, the less, the better.
But do not think that avoiding the number of carbohydrates consumed completely will help you maintain your type-2 diabetes. Whereas eating less carb is good, avoiding it completely can cause malnutrition and bring dangers.
Protein intake should also be limited if you have type-2 diabetes. But this doesn’t cause much harm like carbs. So, doctors suggest that you regularly eat 0.8 grams of protein according to your body weight per KG. So, suppose your weight is 50 KG, then your daily protein consumption with diabetes should be 40 Grams. This is how you can easily measure your minimum required protein intake.
Foods like beans, legumes, eggs, peanuts, peas, and seafood are great sources of protein for type-2 diabetes patients. So, you can make a variety in your diet with different protein-based foods. As protein works on your energy without affecting the sugar level, if you have type-2 diabetes, then protein-based foods should be your prior choice.
So our suggestion is, even if you fill your stomach with protein-based foods, this won’t cause much harm! But don’t overeat anything. It’s better if you consume in a limited amount but make yourself full. As a result, you won’t feel like eating anything else, and your sugar level will be on point too!
Just like carbs, if you need to control another nutrient in your diet, the nutrient should be fat. But if you consume the fat from plant sources, it will actually be beneficial for you. Fat can induce the rate of carbohydrate breakage inside your body. So, it can indirectly lower the blood sugar rate, which is helpful for type-2 diabetes.
In the case of fat-based foods with type-2 diabetes, you should keep olive oil and avocado in your daily diet. It will be better if you avoid cooking oils and cook using olive oil. You will automatically consume fat-based nutrients if you do so.
Some Superfoods For Type-2 Diabetes
Yes, you heard it right! There are actually some superfoods that can help you with your type-2 diabetes like magic. Let’s get to know about those:
Though it can be quite unfamiliar to some of you, chia seeds are very beneficial to control your blood sugar level. In fact, it can handle the sugar level impressively! These seeds contain fiber, protein, and omega-3 fatty acids, and these nutrients are very healthy for anyone, especially for a diabetic person.
The main magic specialty of this seed is it can make you full with little consumption of these seeds, and then you won’t feel hungry. As a result, you will eat less, but you will get your necessary nutrients as well. You can drink chia seed with your water after waking up and even make a pudding using it. It can be eaten with almond milk and cocoa as well.
Salmon contains omega-three fatty acids as well. It is very beneficial to keep track of your blood sugar. Also, salmon fishes are really mouthwatering tasty. So, you won’t feel like you are eating a boring meal as a punishment on earth! You should keep salmon at least thrice a week in your Type 2 diabetes diet.
Here is another superfood that can lower your blood sugar level impressively. However, it might feel that what can a spice does, but you will know once you start to use it. You can easily add cinnamon to your diet. Also, you can drink cinnamon tea, which is super easy to make! At least one spoon of cinnamon per day can help to control your blood sugar like magic.
Foods to avoid:
You should know some type 2 diabetes foods to avoid. Here is a list of what you should avoid:
- Trans fat
- Fruit juice
- Sweetened beverages
- Cold drinks
- Dried fruit
To conclude, you can eat everything with type-2 diabetes if you just follow the right amount of consumption. We have presented the most beneficial Type 2 diabetes diet for you. We hope that you won’t feel your diabetes like a punishment again!
But try to avoid animal-based nutrients and try to switch to plant-based nutrients more. It will help you with your diabetes and keep you healthy as well. Beans, vegetables, and fiber-based foods are most suggested to eat with type-2 diabetes.
So, we think you can enjoy your meal now, even with diabetes. Good luck!