What Others Are Saying
This is greatness! I love it. Its simple to understand, and with the food charts and instructions, setting up a meal correctly is simple. Thank you so much for all you do!
I found your suggestions very reassuring and incredibly common-sense-useful!
As a former diet stumbler, I know firsthand the relief, joy, and greater health that come with long-term changes in habits and mindset. And as a registered dietitian nutritionist, certified diabetes care and education specialist, and certified health and wellness coach, Ive helped thousands of people like you find a better way to greater health too.
Which Type Of Fats Are Recommended
Fats have little direct effect on blood sugar but, as part of a meal, they are useful in slowing down the absorption of carbohydrates. Fats also have effects on health that are not related to blood sugar. For example:
- Animal meat fats increase the risk of cardiovascular disease. However, dairy, and specifically fermented dairy such as yogurt, appears to decrease this risk.
- Plant-based fats such as olive oil, nuts, seeds, and avocado are associated with lower cardiovascular disease risk.
- Fat also contributes to feelings of satiety and can play a role in managing overeating and carbohydrate cravings. A portion of healthy fats is much more satisfying and healthy than jam on white toast.
What Fruits Are Good For Diabetes And Which Should You Avoid
Fruit often gets a bad rap due to its carb content, but this food group can actually be great in a diabetes diet when chosen wisely and eaten in moderation. In particular, fruit can be a great replacement for unhealthy processed sweets, such as pastries, cakes, and cookies, while providing disease-fighting antioxidants, vitamins, minerals, and satiating fiber to boot.
But just as with grains, its important to roll out your carb-counting skills when noshing on natures candy. The ADA notes that a small piece of whole fruit or ½ cup of canned or frozen fruit typically contains 15 g of carbs, while fruit juice a less ideal source of fruit for diabetes can have that much in 1/3 to ½ cup.
Also, dried fruit may not be the best way to get your fix. Because so much water is removed, a serving of this variety is much smaller and usually less filling than whole fruit the ADA warns that just 2 tablespoons of raisins contains the same 15 g that a small piece of whole fruit contains!
Same goes for canned fruit: This variety often contains sugary syrup at a high concentration, which should be avoided at all costs. Instead, look for terms like packed in its own juices, unsweetened, or no added sugar, the ADA says. Trendy juices are similarly less than ideal, as theyre stripped of the beneficial fiber that youd find in whole fruit with the skin on.
You have many fruit choices at your disposal, according to the ADA. Best options for fruit include:
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How To Get On A Course
Everyone in the UK with diabetes should be offered a free diabetes course by their doctor, nurse or consultant. Courses aren’t just for people who are newly diagnosed. You can ask to go on a course however long you’ve had diabetes. So do ask your GP or healthcare team what’s available in your area.
Even people at high risk of diabetes should be able to get support through the online Healthier You Diabetes Prevention Programme weve helped set up with the NHS.
Learning to help your child
This page does not cover education for children and young people with diabetes. For children, young adults and families we offer Diabetes UK Type 1 Events run across the UK, which should be back in the autumn. And there is even a course teaching parents to carb count on our Learning Zone. We also have lots of useful information on our Children and diabetes section.
“Going on a Desmond course for type 2 diabetes made a complete difference. I began to lose weight. I began to get my blood sugar levels down to where they should be, my cholesterol levels began to come down as well and I felt much more confident in myself that I could manage my diabetes. I began to feel my life was beginning to return to normal.”
Malcolm Bigg, who did the course 4 years after being diagnosed
Will Supplements And Vitamins Help My Diabetes
No clear proof exists that taking dietary supplements such as vitamins, minerals, herbs, or spices can help manage diabetes.1 You may need supplements if you cannot get enough vitamins and minerals from foods. Talk with your health care provider before you take any dietary supplement since some can cause side effects or affect how your medicines work.2
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Is The Mediterranean Diet Helpful For Type 2 Diabetes
The Mediterranean diet is an eating pattern that emphasizes plant-based foods, including fruits, vegetables, dried legumes, whole grains, nuts, seeds, and olive oil. It also limits red meat and includes small portions of fish, poultry, egg, and dairy products.
The Mediterranean diet aims to be rich in vitamins, minerals, fiber, and healthy fats. Its low in cholesterol, saturated fat, trans fats, and added sugars.
A 2014 review of research found that people with type 2 diabetes who follow the Mediterranean diet tend to have lower blood sugar levels than those who follow a conventional American diet. The Mediterranean diet has also been linked to reduced weight and decreased cholesterol and blood pressure levels.
Whats more, one
Is There An Ideal Type 2 Diabetes Diet
Picking the right foods to eat when you have diabetes can help lower your blood sugar or keep it stable. Find out what to put on the menu when planning your diabetes diet.
Following a type 2 diabetes diet doesnt mean you have to give up all the things you love you can still enjoy a wide range of foods when managing this disease. Indeed, creating a diet for type 2 diabetes is a balancing act: It includes a variety of healthy carbohydrates, fats, and proteins, according to the National Institute of Diabetes and Digestive and Kidney Diseases . The trick is ultimately choosing foods that are naturally rich in nutrients to help keep your blood sugar level in your target range and avoid big swings that can cause type 2 diabetes symptoms notes the Mayo Clinic from the frequent urination and thirst of high blood sugar to the fatigue, dizziness, headaches, and mood changes of low blood sugar , per the American Diabetes Association .
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Popular Diets Good For Type 2 Diabetes
- Mediterranean Diet
The Mediterranean diet is the most recommended and effective diet for good health. Experts rank it number one for losing weight in a healthy manner. Losing weight also helps reduce blood sugar levels. This diet is loaded with antioxidants and healthy fats that help reduce inflammation, which could play a significant role in the dietary intervention of type 2 diabetes .
- Plant-Based Diet
A plant-based diet is another healthy way to keep your blood sugar levels in check. It has been proven to be beneficial for preventing and treating type 2 diabetes . You can either choose only to eat plant-based foods or follow the flexitarian plan, where you may consume animal-based foods, like milk, sometimes white meat, fish, and eggs, etc., to give your body a healthy dose of nutrients.
- DASH Diet
The DASH diet or Dietary Approaches to Stop Hypertension is a strategy to reduce high blood pressure. It is typically a low-sodium diet with many vegetables, fruits, plant-based proteins, white meat and fish, and healthy fats. Research shows that the DASH diet is also an effective dietary strategy for reducing blood sugar and improving insulin resistance .
Apart from diet, exercise also plays a key role in diabetes management. Scroll down to know what science says about the role of exercise in potentially treating type 2 diabetes.
Engage In Physical Activity
Another common sense suggestion, but one that can make a major difference! According to the American Diabetes Association , exercise is a fundamental part of diabetes treatment, and were big believers that its a fun and fulfilling part of our routine.
Not to mention the many, many, many other health benefits of exercise.
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Breakfasts For Diabetes When You’re On The Go
If you read our rundown of breakfast cereal bars and biscuits, you’ll see cereal bars aren’t always as healthy as they appear. For a better breakfast snack on the go, grab some fresh fruit and a handful of nuts instead. Combine it with a glass of semi or skimmed milk to keep hydrated and get essential calcium for your bones and teeth.
What Types Of Diet Or Meal Plans Are Recommended For People With Type 2 Diabetes
Several dietary patterns have been studied, and have shown to have beneficial effects on type 2 diabetes. Because multiple patterns work, people can choose the eating pattern that works best for them. However, there are commonalities among all healthy diabetes diets. All healthy diabetes meal plans include:
People with type 2 diabetes must be extra aware of the carbohydrate content of their meals so their blood sugar levels don’t rise, or if they are using injectable insulin, so they can dose insulin appropriately.
A vegetarian or vegan diet can be a good choice for people with diabetes. Vegetarian and vegan diets are typically high in carbohydrates – about 13% higher than a diet with that includes both plant and animal products which we generally think is bad for diabetes. However, a vegetarian or vegan diet is typically fiber-rich and lower in calories and saturated fat, so the inflammatory risks associated with high meat consumption are avoided. Research studies that have tested vegetarian and vegan diets for people with diabetes have found them to be beneficial at reducing blood sugar.
A good quality vegetarian or vegan diet:
- Is high in vegetables and fruits
- Includes quality proteins such as beans, nuts, and seeds
- Includes plant-based fats such as olive oil and avocado
- Prioritizes whole grains such as brown rice and quinoa rather than refined carbohydrates
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Snack On Fresh Fruit Instead Of Dried Fruit
Although dried fruit contains fiber and many nutrients, the dehydration process removes the water, so it’s easier to eat more think about how many more raisins than grapes you can eat. While snacking on raisins or dried apricots is better for you than eating a cookie, itll still send your blood sugar soaring. Skip the dried fruit and instead choose whole fruits that are high in fiber, which cause a lower and slower rise in blood glucose .
Dining Out When Managing Type 2 Diabetes
It can seem tough to navigate a menu when youre eating out, but its not impossible. Enjoy your time with friends and eat delicious food with these guidelines from Palinski-Wade.
Have an appetizer before you leave. Its tempting to save up calories throughout the day to help plan for a night out, but that approach can backfire. Youll be famished by the time you get there and less likely to make a healthy choice when you order. Eat a small, healthy snack before you go, like some nuts or a low-fat plain yogurt. This can help decrease hunger and prevent overeating, she says.
Visualize your plate. Ideally, your plate should look very similar to the way it does at home with a couple of small tweaks: ½ nonstarchy vegetables , ¼ lean protein, and ¼ whole grains. You want to be careful not to eat too many carbs at one sitting, and avoid meals packed with saturated fat, says Palinski-Wade.
Sip smart. Alcohol stokes your appetite, so if you do have alcohol , do so near the end of the meal. Limit it to one glass.
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Which Foods Fight Diabetes
Dark green leafy vegetables. Theyâre low in calories and carbs, and high in nutrition. They also have a low glycemic index, so theyâll help keep your blood sugar under control. And they contain magnesium, a mineral that helps your bodyâs insulin work like it should. Add spinach, kale, or collard greens to your salads, soups, and stews.
Berries. To satisfy your sweet tooth, pick berries. Theyâre loaded with fiber, antioxidants, and vitamins. Research shows that eating low-GI fruit as part of a low-glycemic diet can lower blood pressure and heart disease risk.
Fatty fish. Aim to eat fish twice a week. Fatty fish, like salmon, tuna, mackerel, and sardines, are packed with healthy omega-3 fats, which lower inflammation. They protect against heart disease and an eye condition called diabetic retinopathy. For the biggest benefit, skip fried, breaded fish and serve it broiled, baked, or grilled.
Nuts. Research shows that eating nuts makes people with diabetes less likely to get heart disease. Theyâre full of healthy fats, protein, and fiber to keep you full and your blood sugar steady. Whether you prefer peanuts, almonds, or walnuts, snack on a handful of nuts at least three times a week.
The Best And Worst Type 2 Diabetes Choices By Food Group
As you pick the best foods for type 2 diabetes, heres a helpful guideline from the NIDDK to keep in mind: Fill one-half your plate with nonstarchy vegetables. One-fourth of your plate should feature your protein , and the final fourth should include a grain or other starch, such as starchy vegetables, a piece of fruit, or a small glass of milk.
Because processed and sugary foods are unhealthy carbs, limit them in your diabetes diet, says Massey. That includes soda, candy, and other packaged or processed snacks, such as corn chips, potato chips, and the like. And while artificial sweeteners like those found in diet sodas wont necessarily spike your blood sugar in the same way as white sugar, they could still have an effect on your blood sugar and even alter your bodys insulin response.
A previous study found that when 17 obese, non-insulin-resistant people ingested a beverage treated with the artificial sweetener sucralose before taking a standardized dose of glucose, their blood sugar and insulin levels rose more than when they drank plain water. On the other hand, a meta-analysis published May 2018 in the European Journal of Clinical Nutrition found that artificial sweeteners didnt increase blood sugar levels. More research is needed to determine how artificial sweeteners affect people with diabetes.
For now, heres what you need to know about choosing the most diabetes-friendly foods from each food group.
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Best Diet Plans For Managing Type 2 Diabetes
The two that are suggested for people with diabetes time and again are the Mediterranean diet and the DASH diet. Unlike so-called diets , these eating approaches aim to set the foundation for building and maintaining lifelong habits.
DASH diet The DASH diet has been found to be beneficial at reducing blood pressure levels, a key risk factor for heart disease and kidney disease. Because both of these disease risks are elevated with diabetes, this style of eating may promote a reduction in the risk of comorbid conditions associated with diabetes, Palinski-Wade explains.
Let’s Get Started With What Type 2 Diabetes Is
First, its helpful to have a little background information about what exactly a type 2 diabetes diagnosis means. When you eat, your body turns food into glucose, which the hormone insulin then shuttles to other parts of your body that need to use it as fuel. In a person with type 2 diabetes, the cells in your muscles, fat and liver dont respond to insulin properly so an excess of glucose remains in your bloodstream, which can have dangerous consequences if left untreated.
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Foods That Lower Blood Sugar
Dark chocolate, unsweetened cocoa, and spices such as cinnamon, ginger, fenugreek and turmeric are often recommended for their beneficial effects on glucose control, says Dr Sarah Brewer, medical director of Healthspan. Research published in the journal, Metabolism, found that almonds can help regulate blood sugar and prevent a spike after meals. Those who ate 60g of almonds per day had lower levels of fasting glucose and insulin. Try snacking on these, as well as whole fruits, instead of crisps and chocolate.
While everyones diabetes can be very different and you should always consult a doctor before making diet and/or lifestyle changes, these are just some of the ways you can help to manage diabetes with your diet.
Do I Need To Count Calories When Managing Type 2 Diabetes
While it can be helpful, its not absolutely necessary to track how many calories youre taking in daily. Although tracking calories can be beneficial when it comes to weight reduction, you can lose weight and still have a poor nutritional quality to your diet, Palinski-Wade points out.
Therefore, if you do count calories, make sure youre also focused on healthy food choices. You can track your food intake, she says, which will let you monitor portions as well as how certain foods and mealtimes impact blood glucose levels, she says.
- About 1,200 to 1,600 calories a day for small women who are physically active, small or medium-size women interested in weight loss, or medium-size women who are not physically active
- About 1,600 to 2,000 calories a day for large women interested in weight loss, small men at a healthy weight, medium-size men who aren’t physically active, or medium-size or large men interested in weight loss
- About 2,000 to 2,400 calories a day for medium-size or large men who are physically active, large men at a healthy weight, or medium-size or large women who are very physically active
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