“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
- Canadian milk and alternative milk products for people with diabetesThere are a variety of milk and milk alternative products for people with diabetes. Some of the common types of milk that people consume include dairy cow’s milk, organic cow’s milk, lactose-free cow’s milk, goat milk, almond milk, soy milk, rice milk, oat milk and coconut milk beverage.
- 10 healthier alternatives to highly processed foodsMost of us rely on the convenience of highly processed foods sometimes. However, when it comes to making healthy food choices, it’s best to reduce your intake of highly processed foods and replace them with healthier alternatives.
- Spicy Roasted Green BeansThese spicy roasted green beans make for the perfect side-dish or appetizer and are a delicious way to get in your greens!
- Foods that help stabilize spikes and dips in your blood sugarIn managing diabetes, it’s essential to avoid major fluctuations (dips and spikes) in your blood sugar, which can be taxing on the body and lead to future health complications.
- Diabetes and dried fruitDried fruit is fruit that has had almost all of its water content removed. The fruit shrinks during the drying process, making it much more calorie- and carbohydrate-dense than fresh or canned fruit.
- 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.
- Can I drink coffee when I have diabetes?For many of us, drinking a cup of hot brewed coffee is a daily morning ritual. But do coffee and diabetes go together?
- Top 10 diabetes-friendly crackers in CanadaCrackers are a quick and easy snack and there are plenty of options in various shapes, sizes and flavours. While crackers can be part of your diabetes diet, there are a few things to consider when you’re shopping for them.
- Strawberry Watermelon BruschettaThis strawberry watermelon bruschetta recipe is a refreshing take on classic bruschetta by adding seasonal fruit and fresh herbs on top of crunchy homemade crostini.
- How to read Nutrition Facts labelsIn Canada, all packaged foods must contain a Nutrition Facts table. You’ve probably seen them on your food purchases, but have you ever thought about the wealth of information they contain?