7 Effective Foods To Help You Manage Type 2 Diabetes Easily

If you have diabetes, especially Type 2, then what kind of regime you should follow?

This is the one question that nutritionists are constantly bombarded with while dealing with diabetes. Speaking about diabetes, it is not something new to India and we have been seeing it time and again.

In fact, the prevalence of diabetes is expected to reach 69.9 million by 2025. This number is a reminder that it is high time we take action towards it. Management of diabetes needs a holistic approach. Along with nutrition and lifestyle modifications, mental wellness is also very important.

The first step towards managing diabetes better is modifying your diet. Below are some of the food groups that you need to pay attention to while planning your meals.

Fewer Carbohydrates

Include non-starchy vegetables in your meal followed by whole grains, nuts, seeds, lean proteins, low-fat dairy products, healthy fats, and fresh fruits.

Limit consuming sugar and processed carbohydrates, such as- soda, potato chips, etc. Artificial sweeteners in the soda can affect your blood sugar levels and even change the body’s insulin response as per a study.

Likewise, it is better to avoid foods like rice, maida, and pasta as well since these are simple carbohydrates. These foods will be processed by the body quickly spiking the sugar levels.

Foods High In Proteins

Type 2 diabetic patients are recommended to take lean proteins.

If you are a vegetarian, then it can be challenging, but you can get your proteins from beans, lentils, tofu, nuts, curd, and legumes.

If you eat meat and seafood, foods like fish (salmon and tuna), chicken and eggs are a good source of protein.

Include grains

Patients with Type 2 diabetes can have vitamins and mineral-rich whole grains in their diet. Grains are rich in fibre which is good for your health since it helps in reducing the increased sugar levels. Try to avoid grains in packaged forms such as white bread as it doesn’t contain any vitamins, minerals, and fibre. You can replace white rice with wild rice/brown rice or millets.

Some of the best options for whole grains are brown rice, quinoa, whole wheat bread, oats, and cereals.

Dairy products for Type 2 Diabetes

Consuming dairy products are quite beneficial for people with type 2 diabetes.

If you have a choice, always go for the fat-free dairy products so that you can save yourself from unhealthy saturated fats.

Some of the best options are skim milk, plain greek yogurt, non-fat cottage cheese, and reduced-fat cheese (smaller proportion).

Paying attention to the fat content can also help you lose excess weight if you are on the chubbier side. Here, it is worth mentioning that type 2 diabetes is related to excess weight.

Vegetables for Type 2 Diabetes

Vegetables are the most important part of any balanced diet. They are full of rich nutrients and fiber and low in carbohydrates, making it ideal for diabetic patients.

Even packaged frozen vegetables (we suggest fresh foods any day) are nutritious and low-sodium canned vegetables also make up a good choice.

Fill half of your plate with non-starchy vegetables every day. Instead of having potatoes, eat sweet potatoes in small quantities and mashed potatoes can be replaced with mashed cauliflower.

Some of the good non-starchy vegetable options are spinach and other green leafy vegetables, broccoli, cauliflower, asparagus, brussels sprouts, onions, cucumbers, peppers, artichoke hearts, and many other vegetables.

Fruits Suitable For Type 2 Diabetes

Now fruits are another great option. Some would say fruits are not good for diabetes and some would say diabetic patients should have fruits. Trust me, this debate is endless!

But if you ask me, people with diabetes should make fruits a part of their diet.

You can easily replace unhealthily processed sweets with fruits. The additional benefit of eating fruits is that it gives you vitamins, minerals, antioxidants, and fibre.

The only thing that you have to take care of is the portion size and keep a count on the carbohydrates. According to the American Diabetes Association (ADA) report, small fruit or a half cup of canned fruit or frozen fruit has around 15 grams of carbohydrates.

If you are having one fruit a day, my suggestion is you should have it as a mid-meal snack and should not combine it with any major meal.

Healthy Fats for Type 2 Diabetes

People consider fat to be their biggest enemy, but that is not the case. If you eat the right kind of fat, then it can help you to curb cravings.

The monounsaturated fat content in avocados, almonds, or polyunsaturated fats in walnuts and sunflower oil can prove very helpful in lowering cholesterol levels. It is important to keep in mind that sugary-sweet food items are a strict no-no. Similarly, frozen and canned food needs to be avoided. Focus on adding a lot of fresh fruits and vegetables in your daily diet. Eat plenty of whole grains, nuts, and seeds.

Eat small meals at regular intervals instead of stuffing your stomach with larger meals. Diabetes is something that needs to be managed carefully and with the right diet, you can manage this disorder effortlessly.