Diet for Type 2 Diabetes
Low Down on Sugar
A cardinal rule to follow, is to have foods that are low in glycemic index and which would release energy gradually in the blood stream. This helps to keep the blood sugar levels stable. High glycemic index foods should be avoided, especially between meals, as that leads to a quick rise in blood sugar levels.
Complex carbohydrates, which is starch, found in beans, nuts, vegetables, and whole grains are healthier as compared to simple carbohydrates, which we get from sugar and fruits. The reason why complex carbohydrates are important, is because they are gradually digested by the body and steadily release energy for the body. Hence, they are very important in this diet.
A Fiber of Hope
Well, it is not just hope, fiber does, really help in controlling blood sugar level down. Fiber is basically that part of food which cannot be digested. However, it is important for proper digestion of food because it helps push the food along the digestive tract. Diets high in fiber lower the risk of obesity and weight gain, hypertension and heart disease. Fiber is important in this diet, as it delays the absorption of sugar in the blood, keeping a check on the blood sugar levels. It is a good source of vitamins and minerals too and helps in weight loss by reducing calorie intake. Therefore, it is mandatory to have good fiber content in a diabetes control diet. Primarily therefore, you are looking at having a good amount of fruits and vegetables.
Is it Fat or Proteins?
Low fat and low protein foods should be consumed by those suffering from type 2 diabetes. Fish, lean meat, soy, walnuts, seeds, poultry sans the skin and legumes are a good choice towards that purpose. In addition to that, using liquid vegetable oils that contain poly or monounsaturated fats is ideal to lower your 'bad' LDL cholesterol.
Foods Which are a No - No
There are some things which should be totally avoided or consumed at minimum. These foods to avoid with diabetes are -
- Salt and seasoned salt
- Boxed mixes of potatoes, rice, or pasta
- No processed foodstuffs
- Ketchup, mustard, salad dressings, other spreads and canned sauces
- Pickled foods
- Monosodium Glutamate or MSG (often added to Chinese food)
- Soy and steak sauces
Finally, along with the improving and making your eating habits better, it is necessary to indulge in exercise regularly. If you are not indulging in good amount of physical activity at least 5 days a week, it is essential to increase that level so that you burn excess calories and remain fit.
That's it! Take Care!