“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
- Carb counting: a meal planning solution that offers flexibilityCarbohydrate counting or "carb counting," is a meal planning technique for managing blood glucose levels that is based on the premise that carbohydrate-containing foods have the greatest effect on blood glucose compared to foods that contain mainly protein or fat.
- Cauliflower fritters with tomato, cucumber and chickpea chopThis is the perfect workday lunch. Make this ahead of time and eat it for several days. I love cooking once and reaping the benefits all week.
- Unscrambling 4 myths about diabetes and eggsIt was once thought that eggs were not considered part of a healthy diet. We now know from lots of research that this is not true. Eggs are an important food to include in your diabetes healthy eating plan.
- Back to school: packing lunches and snacks for kids with diabetesPacking school lunches for kids with diabetes requires some special considerations, but it doesn’t have to be stressful.
- Good and ’not-so-good’ fats for people with diabetesWhen thinking about diabetes management and healthy eating, carbohydrates get all the attention. Fat, however, is also important for people with diabetes. In order to understand how fat fits into a healthy eating plan, it is important to understand the different types of fat and their effects on our body.
- Are lemons good for diabetes?There’s good reason the early explorers used to pack lemons on lengthy voyages to prevent and treat diseases. High in vitamin C, fibre and other nutrients, lemons provide essential health benefits, whether you have diabetes or not. Here’s a look at the health perks of lemons and some inspiration on how to add more of them to your diabetes diet.
- Best Canadian ice cream and alternatives for diabetesPeople with diabetes can enjoy a variety of foods. A balanced and varied diet is one of the cornerstones of diabetes management. So when it comes to sweet treats, such as ice cream, it’s all a matter of choosing wisely and eating in moderation.
- Eating healthy to prevent diabetes complicationsHaving diabetes can mean having a greater risk for heart disease and high blood pressure, kidney disease, eye problems and nerve damage than people without diabetes.
- 5 tips to make a healthier birthday cakeBirthdays are for celebrating, and there’s no better way to indulge than with a delicious birthday cake! With a few tweaks to ingredients and toppings, baking a birthday cake can be healthier than store-bought options and tastier as well.
- 12 hydrating foods for people with diabetesOur bodies need water to function. As the temperatures heat up, staying hydrated is more important than ever, especially when you have diabetes which can increase your risk for dehydration.