“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)
- Fruits
- 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
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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.
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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.
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Diabetes Diet Articles
Should I switch to a plant-based diet if I have diabetes?We know that healthy eating plays a key role in helping us manage diabetes and prediabetes. But research is showing that eating a diet particularly high in plant-based foods can be even more beneficial compared to other meal plans.
Diabetes and fasting? Yes or no? How to do it more safelyOn occasion, people with diabetes are required to fast. This may be in preparation for a test or for religious reasons.
One Pantry Fits AllPreparing healthy meals and snacks that are quick, tasty and don't require a trip to the grocery store depends a lot on what you have on hand.
Are anti-inflammatory diets recommended for people with diabetes?Inflammation becomes harmful when it is prolonged and begins to damage healthy cells. Persistent inflammation underlies a variety of chronic medical conditions, including diabetes. To reduce levels of inflammation an anti-inflammatory diet can be helpful.
Diabetes and the ketogenic dietCarbohydrate-containing foods such as bread, cereal and fruit are the body's main source of energy. When you eat these foods they turn into glucose (sugar) and the body uses that glucose as fuel.
Why protein is an important part of your meal planningUnlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply. That’s why everyone – including people with diabetes – needs to include foods that contain protein in their diet.
Diabetes-friendly grocery list and tipsA well-planned grocery list can make your trip to the supermarket more efficient and also help you maintain a healthy eating plan. Read on to learn more about creating a diabetes-friendly grocery list.
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.
