“What can I eat?” This is the most commonly asked question when a person has been newly diagnosed with type 2 diabetes. Actually, there is no such thing as a ‘diabetes diet’. In fact, people living with type 2 diabetes can eat most any healthy food.
This article will provide the basic guidelines for making healthier food choices and provide links to more detailed information on the subject of nutrition planning.
Foods that you should eat more of include:
- Healthier carbs (whole grain cereals and breads, brown rice or pasta)
- Vegetables (especially dark green leafy ones such as spinach or kale)
- Nuts and legumes (beans, peas and lentils)
- Low-fat dairy products
- Heart-healthy fish such as salmon
- Healthier fats such as olive oil, canola oil, avocado
Foods you should eat less of include:
- Saturated fats and trans fats
- Candy, regular pop and desserts
- Salt (which is commonly found in processed foods)
- Fatty cuts of meat
- High fat dairy products
A good place to start learning about foods to include in your diet is by reading the following Introduction to Healthy Eating article.
The plate method can help people with weight management by controlling portion size, and it can also help with managing carbohydrate intake.
Other excellent nutrition planning tips include:
- Manage your carbohydrates since these break down into glucose once digested. Common sources of carbohydrate foods include starches and grains, fruit, milk, yoghurt, some vegetables, and table sugar.
- Because people with type 2 diabetes are at higher risk of heart disease and other complications, it is also important to eat more heart-healthy foods and less fats, salt and calories.
Diabetes Diet Articles
- Simple cooking with spicesEnhance your cooking routine with spices right from your pantry. Read this article to learn how to spice up your meal plan!
- 10 diabetes superfoods that you should know aboutThese 10 diabetes superfoods can help you control your blood glucose levels, lose weight or maintain a healthy weight and prevent heart disease.
- Eat healthy and save money too!People with diabetes and pre-diabetes have very good cause to make healthier food choices; the prices at the checkout counter of the grocery store should not be a factor in our ability to eat healthier. You can eat healthy and save money too.
- Is honey okay for people with diabetes?Raw honey starts as flower nectar. After bees collect the nectar, it naturally breaks down into simple sugars, which bees store in honeycombs.
- Improving your diabetes food choices with the new Canadian food labelsCanada’s newest food label changes are expected to help us make even better choices when picking food items.
- Understanding sugar content on food labelsUnderstanding sugar content on food labels is important, to ensure that you’re consuming healthy amounts. Reading the ingredient lists and nutrition facts tables on packaged foods is a helpful way for you to check what kind, and how much, sugar a product has.
- Setting goals for healthy eatingSetting goals for healthy eating doesn’t have to happen all at once. In fact, if you set and achieve a goal each day – or each week – you’ll have something to celebrate!
- Managing holiday eating with diabetesMost different faiths have something in common when it comes to holiday festivities at this time of year.
- Diabetes and high glycemic fruits to avoidThe glycemic index is a scale out of 100 that ranks foods containing carbohydrate by how much they raise blood sugar levels. There are 3 categories – high, medium or low glycemic index.
- Omelette bitesYou can bake these in a regular muffin pan in the oven or you can place the muffin pan in a water bath to make a ‘faux sous vide’. This makes the omelette super smooth and creamy.