The Best Foods And Snacks To Eat When You Have Type 2 Diabetes
Unlike type 1 diabetes, type 2 diabetes can often be controlled with diet and exercise alone, without having to take medication or insulin shots. Managing type 2 diabetes with diet does not mean you have to give up your favorite foods, though. The key is to find foods that are both good tasting and good for your body. Although all foods can fit into a healthy diet when eaten in moderation, there are some foods that are especially helpful in managing type 2 diabetes and preventing diabetes-related complications. Nutrition Basics Following a healthy diet can help you better manage your diabetes and decrease your risk for diabetes-related complications. For example, heart disease is the leading cause of early death among people with either type 1 or type 2 diabetes; however, people with type 2 diabetes are often at an even greater risk of heart disease because they have high rates of obesity, abnormal lipid levels and high blood pressure, which are all independent risk factors for heart disease. Other possible health complications of type 2 diabetes include issues with your circulation, eye problems, nerve damage and problems with your kidneys. You can decrease your risk for these complications by properly managing your type 2 diabetes, which includes eating a nutritious diet that promotes blood sugar control, heart health and a healthy weight. Fiber Fiber is a type of carbohydrate that can be especially beneficial for people with type 2 diabetes. Fiber can help keep your blood sugar levels steady and prolong satiety after you eat, thus helping you eat less. Additionally, eating fiber can help reduce your cholesterol, which will reduce your risk for heart disease. Some of the best food sources of fiber are fresh fruits, vegetables and whole grains. Beans, legumes, nuts and Continue reading >>
Best Foods For Type 2 Diabetes
Beans If you’re looking for foods that raise blood-sugar levels slowly and gently like rolling waves, choose high-quality carbohydrates instead of low-quality carbs like refined grains and sugary foods. Whenever possible, you’ll want to couple these carbs with protein and/or healthy fat. Beans (including black, white, navy, lima, pinto, garbanzo, soy, and kidney) are a winning combination of high-quality carbohydrates, lean protein, and soluble fiber that helps stabilize your body’s blood-sugar levels and keeps hunger in check. Beans are also inexpensive, versatile, and virtually fat-free. Continue reading >>
The Diabetes Diet
What's the best diet for diabetes? Whether you’re trying to prevent or control diabetes, your nutritional needs are virtually the same as everyone else, so no special foods are necessary. But you do need to pay attention to some of your food choices—most notably the carbohydrates you eat. While following a Mediterranean or other heart-healthy diet can help with this, the most important thing you can do is to lose a little weight. Losing just 5% to 10% of your total weight can help you lower your blood sugar, blood pressure, and cholesterol levels. Losing weight and eating healthier can also have a profound effect on your mood, energy, and sense of wellbeing. Even if you’ve already developed diabetes, it’s not too late to make a positive change. By eating healthier, being more physically active, and losing weight, you can reduce your symptoms or even reverse diabetes. The bottom line is that you have more control over your health than you may think. The biggest risk for diabetes: belly fat Being overweight or obese is the biggest risk factor for type 2 diabetes. However, your risk is higher if you tend to carry your weight around your abdomen as opposed to your hips and thighs. A lot of belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance. You are at an increased risk of developing diabetes if you are: A woman with a waist circumference of 35 inches or more A man with a waist circumference of 40 inches or more Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy and granola bars) are more likely to add weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lowe Continue reading >>
The Best And Worst Foods To Eat In A Type 2 Diabetes Diet
Following a type 2 diabetes diet doesn’t mean you have to give up all the things you love — you can still enjoy a wide range of foods and, in some cases, even help reverse type 2 diabetes. Indeed, creating a diet for diabetes is a balancing act: It includes a variety of healthy carbohydrates, fats, and proteins. The trick is ultimately choosing the right combination of foods that will help keep your blood sugar level in your target range and avoid big swings that can cause diabetes symptoms — from the frequent urination and thirst of high blood sugar to the fatigue, dizziness, headaches, and mood changes of low blood sugar (hypoglycemia). The Basics of the Type 2 Diabetes Diet: What Should You Eat? To follow a healthy diet for type 2 diabetes, you must first understand how different foods affect your blood sugar. Carbohydrates, which are found to the largest degree in grains, bread, pasta, milk, sweets, fruit, and starchy vegetables, are broken down into glucose in the blood faster than other types of food, which raises blood sugar, potentially leading to hyperglycemia. Protein and fats do not directly impact blood sugar, but both should be consumed in moderation to keep calories down and weight in a healthy range. To hit your blood sugar level target, eat a variety of foods but monitor portions for foods with a high carbohydrate content, says Alison Massey, RD, CDE, the director of diabetes education at Mercy Medical Center in Baltimore. “[Foods high in carbohydrates] have the most impact on blood sugar level. This is why some people with diabetes count their carbohydrates at meals and snacks,” she says. How Many Carbs Can You Eat If You Have Diabetes? According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), you can calculate Continue reading >>
Diabetes Type 2 - Meal Planning
Your main focus is on keeping your blood sugar (glucose) level in your target range. To help manage your blood sugar, follow a meal plan that has: Food from all the food groups Fewer calories About the same amount of carbohydrates at each meal and snack Healthy fats Along with healthy eating, you can help keep your blood sugar in target range by maintaining a healthy weight. Persons with type 2 diabetes are often overweight. Losing just 10 pounds (4.5 kilograms) can help you manage your diabetes better. Eating healthy foods and staying active (for example, 30 to 60 minutes of walking per day) can help you meet and maintain your weight loss goal. HOW CARBOHYDRATES AFFECT BLOOD SUGAR Carbohydrates in food give your body energy. You need to eat carbohydrates to maintain your energy. But carbohydrates also raise your blood sugar higher and faster than other kinds of food. The main kinds of carbohydrates are starches, sugars, and fiber. Learn which foods have carbohydrates. This will help with meal planning so that you can keep your blood sugar in your target range. MEAL PLANNING FOR CHILDREN WITH TYPE 2 DIABETES Meal plans should consider the amount of calories children need to grow. In general, three small meals and three snacks a day can help meet calorie needs. Many children with type 2 diabetes are overweight. The goal should be a healthy weight by eating healthy foods and getting more activity (60 minutes each day). Work with a registered dietitian to design a meal plan for your child. A registered dietitian is an expert in food and nutrition. The following tips can help your child stay on track: No food is off-limits. Knowing how different foods affect your child's blood sugar helps you and your child keep it in target range. Help your child learn how much food is a h Continue reading >>
13 Best And Worst Foods For People With Diabetes
How to choose food If you have diabetes, watching what you eat is one of the most important things you can do to stay healthy. "The basic goal of nutrition for people with diabetes is to avoid blood sugar spikes," says Gerald Bernstein, M.D., director of the diabetes management program at Friedman Diabetes Institute, Beth Israel Medical Center in New York. Candy and soda can be dangerous for diabetics because the body absorbs these simple sugars almost instantly. But all types of carbs need to be watched, and foods high in fat—particularly unhealthy fats—are problematic as well because people with diabetes are at very high risk of heart disease, says Sandy Andrews, RD, director of education for the William Sansum Diabetes Center in Santa Barbara, Calif. Worst: White rice The more white rice you eat, the greater your risk of type 2 diabetes, according to a 2012 review. In a study of more than 350,000 people, those who ate the most white rice were at greatest risk for type 2 diabetes, and the risk increased 11% for each additional daily serving of rice. "Basically anything highly processed, fried, and made with white flour should be avoided," says Andrews. White rice and pasta can cause blood sugar spikes similar to that of sugar. Have this instead: Brown rice or wild rice. These whole grains don't cause the same blood sugar spikes thanks to fiber, which helps slow the rush of glucose into the bloodstream, says Andrews. What's more, a Harvard School of Public Health study found that two or more weekly servings of brown rice was linked to a lower diabetes risk. Worst: Blended coffees Blended coffees that are laced with syrup, sugar, whipped cream, and other toppings can have as many calories and fat grams as a milkshake, making them a poor choice for those with diabete Continue reading >>
What Should I Eat?
People with diabetes should follow the Australian Dietary Guidelines. Eating the recommended amount of food from the five food groups will provide you with the nutrients you need to be healthy and prevent chronic diseases such as obesity and heart disease. Australian Dietary Guidelines: To help manage your diabetes: Eat regular meals and spread them evenly throughout the day Eat a diet lower in fat, particularly saturated fat If you take insulin or diabetes tablets, you may need to have between meal snacks It is important to recognise that everyone’s needs are different. All people with diabetes should see an Accredited Practising Dietitian in conjunction with their diabetes team for individualised advice. Read our position statement 'One Diet Does Not Fit All'. Matching the amount of food you eat with the amount of energy you burn through activity and exercise is important. Putting too much fuel in your body can lead to weight gain. Being overweight or obese can make it difficult to manage your diabetes and can increase the risk of heart disease, stroke and cancer. Limit foods high in energy such as take away foods, sweet biscuits, cakes, sugar sweetened drinks and fruit juice, lollies, chocolate and savoury snacks. Some people have a healthy diet but eat too much. Reducing your portion size is one way to decrease the amount of energy you eat. Being active has many benefits. Along with healthy eating, regular physical activity can help you to manage your blood glucose levels, reduce your blood fats (cholesterol and triglycerides) and maintain a healthy weight. Learn more about exercise and maintaining a healthy weight. Fats have the highest energy (kilojoule or calorie) content of all foods. Eating too much fat can make you put on weight, which may make it more diffi Continue reading >>
8 Foods Type 2 Diabetics Should Eat
A healthy diet is essential for managing Type 2 diabetes. But, you need not think that your diet is solely limited to fresh fruits and vegetables. The best diabetes diet is one that is well balanced and includes a variety of healthy carbohydrates, fats, and proteins. You may also be surprised to discover that some of the foods in the video below are not only good for Type 2 diabetics, but they will help lower blood sugar levels too. Watch more BabaMail Original videos right here! Continue reading >>
Shopping List For Diabetics
Control Type 2 Diabetes, Shed Fat Our Shopping List for Diabetics is based on the Pritikin Eating Plan, regarded worldwide as among the healthiest diets on earth. The Pritikin Program has been documented in more than 100 studies in peer-reviewed medical journals to prevent and control many of our nation’s leading killers – heart disease, high blood pressure, stroke, metabolic syndrome, and obesity as well as type 2 diabetes. If you’ve recently been diagnosed with type 2 diabetes, pay special attention. Research on newly diagnosed type 2 diabetics coming to the Pritikin Longevity Center illustrate how profoundly beneficial early intervention can be. Scientists from UCLA followed 243 people in the early stages of diabetes (not yet on medications). Within three weeks of coming to Pritikin, their fasting blood sugar (glucose) plummeted on average from 160 to 124. Research has also found that the Pritikin Program reduces fasting insulin by 25 to 40%. Shopping List for Diabetics – More Features Here’s another big plus to our Shopping List for Diabetics. In addition to icons that are diabetes-focused like “sugar free,” this list uses icons like “low cholesterol” and “low sodium” because many people with diabetes are working to control not just diabetes but related conditions like high cholesterol levels and high blood pressure. This list can help you identify those foods most advantageous in helping you reach your personal health goals. Diabetic Food Taboos? Not Anymore! Have you been told you have to give up juicy watermelon or sweet grapes? What if we told you those foods really aren’t taboo? Watch the Video Our Healthy Shopping List for Diabetics also lists the top 10 things to put back on the shelf if you’re trying to: Lose Weight Lower Blood Pres Continue reading >>
Grocery Lists For Type 2 Diabetes: What To Buy And What To Avoid
Diabetes is best managed by being mindful of carbohydrate intake, eating smaller meals regularly, and choosing nutrient dense, healthful options. Knowing what food to eat can make a huge difference to controlling, and, potentially, reversing type 2 diabetes. Making informed food choices can be helped by writing out a grocery list of foods that improve overall health, and benefit someone who has type 2 diabetes. Contents of this article: Lists of good foods A person who has type 2 diabetes can make it easier to avoid buying unhealthful foods by going to the grocery store armed with a list. Choosing healthful, satisfying foods that meet individual nutrition requirements can help people with type 2 diabetes manage their condition. By making smart food choices and buying the right foods, a person can ensure they have enough diabetic-friendly ingredients on hand to take them from breakfast through to the last meal, or snack, of the day. Vegetables Vegetables are the base of a healthy diet. Not only do they offer excellent sources of vitamins and minerals, but they are fibrous, too, and help the body feel full and satisfied. This in turn can deter overeating, which may cause blood sugar issues. Some vegetables to add to the shopping list include: salad greens broccoli cauliflower squash green beans asparagus Brussel sprouts red, green, orange, or yellow peppers Beans and legumes Beans are an excellent source of dietary fiber and protein. They can often be used in place of a portion of the protein that is needed in a diet. Here are some examples of what beans to pick up in either their canned or dried forms: black beans lentils white beans chickpeas kidney beans pinto beans Fruits Despite their high sugar content, fresh or frozen fruits pack a powerful nutritional punch with t Continue reading >>
How To Reverse Type 2 Diabetes – The Quick Start Guide
It’s possible to simply reverse type 2 diabetes. There are only two things you need to do. By reading this brief post you’ll know what they are, and how to get started. Or skip ahead to the two steps right away > Quick start Twenty years ago, when you bought a brand sparkly new VCR machine, you would also get a thick instruction manual. Read this thoroughly before you start, the manufacturer would implore. There would be detailed setup procedures and troubleshooting guides. Most of us ignored the manual, just plugged it in and tried to figure out the rest. That’s why we all had the blinking 12:00 on. Today, most new electronics now come with a quick start guide which has the most basic 4 or 5 steps to get your machine working and then anything else you needed, you could reference the detailed instruction manual. Instruction manuals are just so much more useful this way. Well, I don’t know much about VCRs, but I do know about type 2 diabetes. I can write an entire book about obesity (oh, wait, I did that already), or fasting (oh, wait, coming up) or type 2 diabetes (next up for 2018). But many of you will not want to go through the entire instruction manual. So this is the quick start guide for reversing your type 2 diabetes. A fully reversible disease Most doctors, dietitians and diabetes specialists claim that type 2 diabetes is a chronic and progressive disease. The American Diabetes Association, for example, almost proudly proclaims this on its website. Once you get the diagnosis, it’s a life sentence. But, it’s actually a great big lie. Type 2 diabetes is almost always reversible and this is almost ridiculously easy to prove. This is great news for the more than 50% of American adults who have been diagnosed with pre-diabetes or diabetes. Recognizing thi Continue reading >>
Type 2 Diabetes
What you eat makes a big difference when you have diabetes. When you build your diet, four key things to focus on are carbs, fiber, fat, and salt. Here's what you should know about each of them. Carbs give you fuel. They affect your blood sugar faster than fats or protein. You’ll mainly get them from: Fruit Milk and yogurt Bread, cereal, rice, pasta Starchy vegetables like potatoes, corn, and beans Some carbs are simple, like sugar. Other carbs are complex, like those found in beans, nuts, vegetables, and whole grains. Complex carbohydrates are better for you because they take longer for your body to digest. They give you steady energy and fiber. You may have heard of “carbohydrate counting.” That means you keep track of the carbs (sugar and starch) you eat each day. Counting grams of carbohydrate, and splitting them evenly between meals, will help you control your blood sugar. If you eat more carbohydrates than your insulin supply can handle, your blood sugar level goes up. If you eat too little, your blood sugar level may fall too low. You can manage these shifts by knowing how to count carbs. One carbohydrate serving equals 15 grams of carbohydrates. A registered dietitian can help you figure out a carbohydrate counting plan that meets your specific needs. For adults, a typical plan includes two to four carb servings at each meal, and one to two as snacks. You can pick almost any food product off the shelf, read the label, and use the information about grams of carbohydrates to fit the food into your meal plan. Anyone can use carb counting. It’s most useful for people who take more than one daily injection of insulin, use the insulin pump, or want more flexibility and variety in their food choices. You get fiber from plant foods -- fruits, vegetables, whole g Continue reading >>
Top 10 Diabetes Superfoods
Not all healthy foods are created equal. Greens may be good for you, but the nutrients in iceberg lettuce may not be as plentiful as those in kale, spinach, and Swiss chard. Besides nutrient content, the glycemic index (GI) of a food may also help you make healthy choices. The GI measures how quickly a food will raise blood sugar. Low GI foods have a score of 55 or less, while high GI foods have a score of 70 or more. In general, lower GI foods are a better choice for people with diabetes. Foods that are both nutritious and have a low GI are helpful in managing health and blood glucose levels. Here are 10 superfoods that are especially good for those with diabetes. 1. Non-Starchy Vegetables Non-starchy vegetables have fewer carbs per serving. They include everything from artichokes and asparagus to broccoli and beets. This category of veggies goes a long way in satisfying your hunger and boosting your intake of vitamins, minerals, fiber, and phytochemicals. These vegetables are also low in calories and carbohydrates, making them some of the few foods that people with diabetes can enjoy almost with abandon. In fact, the American Diabetes Association (ADA) identifies most non-starchy vegetables as low GI foods with a ranking of 55 or less. A small study of 11 people found that a low-calorie diet consisting of non-starchy vegetables may successfully reverse type 2 diabetes. 2. Non-Fat or Low-Fat Plain Milk and Yogurt Vitamin D is essential for good health. One of its roles is to keep bones healthy, yet many of us don’t get as much as we need. Non-fat dairy foods, including milk and yogurt, are fortified with vitamin D. These dairy products are smart choices for diabetics because they have low GI scores: Skim milk has a GI score of 32 while reduced fat yogurt has a GI sco Continue reading >>
Diabetes Diet: Create Your Healthy-eating Plan
Your diabetes diet is simply a healthy-eating plan that will help you control your blood sugar. Here's help getting started, from meal planning to exchange lists and counting carbohydrates. Definition A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes. A diabetes diet is a healthy-eating plan that's naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables and whole grains. In fact, a diabetes diet is the best eating plan for most everyone. Purpose If you have diabetes or prediabetes, your doctor will likely recommend that you see a dietitian to help you develop a healthy eating plan. The plan helps you control your blood sugar (glucose), manage your weight and control risk factors for heart disease, such as high blood pressure and high blood fats. When you eat excess calories and fat, your body responds by creating an undesirable rise in blood glucose. If blood glucose isn't kept in check, it can lead to serious problems, such as a dangerously high blood glucose level (hyperglycemia) and long-term complications, such as nerve, kidney and heart damage. You can help keep your blood glucose level in a safe range by making healthy food choices and tracking your eating habits. For most people with type 2 diabetes, weight loss also can make it easier to control blood glucose and offers a host of other health benefits. If you need to lose weight, a diabetes diet provides a well-organized, nutritious way to reach your goal safely. Diet details A diabetes diet is based on eating three meals a day at regular times. This helps your body better use the insulin it produces or gets through a medication. A registered dietitian can help you put together a diet based on your health goals, tas Continue reading >>
What Can You Eat If You Have Diabetes? Foods To Eat & Avoid
Through twenty-five years of working with people with diabetes, when they come in for diabetes education, their first question is most often “What can I eat (or drink).” The next question is often, “What can’t I eat (or drink)? In this article, we will explore what foods are best to eat when you have just been diagnosed with Pre-Diabetes, and Type 2 Diabetes, and what foods are best avoided. Quick Links (click to jump to specific section) There is no other guide available on the internet that will guide you through the best foods to choose, and the best foods to avoid. Take heed, as some foods in the American diet are detrimental. These are also the same foods that Americans are addicted to. On occasion, you will be able to eat from the foods to avoid list, such as on a holiday, or your birthday. It shouldn’t become a regular occurrence to eat foods that are best avoided if you have Pre-Diabetes or Type 2 Diabetes. Also, eating healthier throughout your lifespan, can prevent Pre-Diabetes and Type 2 Diabetes from ever surfacing at all. Starting to eat a healthy diet can help you to reverse your Pre-Diabetes, along with regular physical activity, and sometimes medication (most often Metformin). You can either get Type 2 Diabetes in good control, or you can reverse it to a Pre-Diabetes state in some cases, if you work on healthy lifestyle changes. Though it’s not always possible to reverse Type 2 Diabetes, it is certainly worth a shot. My new book to come out soon, entitled, “The Practical Guide for the Reversal of Pre-Diabetes and Type 2 Diabetes,” published by The Diabetes Council, will explore this topic in depth. Stay tuned! Eating appropriate foods Knowing which foods to eat, and which ones to avoid, can help you to manage your blood sugars, and avoid Continue reading >>
