Type 2 diabetes is a condition in which cells cannot take up glucose in the bloodstream due to deficits in a hormone called insulin. As a result, the pancreas produces more and more insulin and ultimately wears off, unable to produce more.
It leads to insulin resistance which increases blood sugar levels. And the cells, helpless for energy, break down fats leading to other health problems.
Diet Plan For Type 2 Diabetes Patient
Type 2 diabetes indeed is a life threatening condition but the good news is: you can reduce its impact through a well planned diet. Since it is a tough job jotting down the foods we take in daily, here is what you should keep in mind: whatever you eat, make sure that they are low in cholesterol, saturated fat, added sugars and completely free of trans fat.
3 Types of Daily Diet Plan
We scoured a good amount of research and came up with a list of nutrients. These are to be included in your diet to reduce the impact of the deadly condition, Type 2 diabetes.
Although carbohydrates seem like a healthy nutrient, all carbohydrates are not always the same. There are two types of carbohydrates: simple and complex, complex carbohydrates being healthier. Peruse to see why.
Before that, glycemic load is a term used to indicate the impact of carbohydrate on your blood sugar. Simply put, lower the glycemic load, better it is for diabetic patients.
Complex carbohydrates have low glycemic load. It helps keep the blood sugar levels more stable. Examples are whole grains like oatmeal, rice and starchy vegetables like potatoes and corn. Non starchy vegetables also offer great health benefits and have little impact on blood sugar levels. These include all green vegetables.
Simple carbohydrates are the processed foods that we eat. They’re the ones with high glycemic load. You can easily guess what they are: sugar, flour, pastries, white bread, white pasta, soft drinks and even pineapples and watermelons. Yep, sadly the ones we all crave for. But it is important to keep in mind that they can dangerously increase the blood sugar levels.
Although they don’t influence the blood sugar levels as such, they can help in slowing down the absorption of carbohydrates. But not all fats are healthy. Animal fats are to be avoided and dairy products are to be considered. Fats obtained from plants are particularly healthy and safe to consume.
Proteins keep blood sugar levels stable. We’re always advised to eat more protein rich foods like legumes, beans, eggs, diary and lean meats. This is because it imparts a feeling of fullness reducing our dangerous sugar cravings. But remember to consume more plant based proteins as animal proteins contain saturated fats which is unhealthy.
The above mentioned nutrients can certainly help type 2 diabetic patients in adopting a healthier lifestyle. In addition to that, there are many other diets that can be followed. Some of them are: Mediterranean diet, Vegan diet, DASH diet and Keto diet.
It is one of the most widely followed diets by type 2 diabetic patients. Mediterranean diet is rich in nutrients like minerals, vitamins, fats and fibers. It promotes using plant based foods and small portions of fish, egg and dairy products. Plant based foods are healthy fruits and vegetables, whole grains, legumes, et cetera.
Studies have proven that this diet can lower the blood sugar levels in diabetic patients. Besides, it can reduce cholesterol, blood pressure and promote weight loss as well.
As the name suggests, vegan diet does not include red meat or any other animal products. They’re plant-fibre rich and low in saturated fats. But for some people, this diet is not sufficient for their nutrient requirements. They are likely to be protein deficient. Hence, it is important to consult a doctor and follow the diet that is right for your body.
DASH stands for Dietary Approach to Stop Hypertension. Just like the name, it focuses on reducing hypertension (increased blood pressure). They emphasize the use of plant based foods like fruits, vegetables, legumes, nuts, et cetera. Low-dairy products and fish are also encouraged. But it advises diabetic patients not to consume red meat, salty foods and foods with saturated fats.
This diet is low in carbohydrates and rich in proteins and non starchy vegetables. Meat, eggs, leafy vegetables are all part of this diet. Since it is a low-carb diet, fruits, sweets, legumes (rich in carbohydrates) are not encouraged. However, it has been noted that this diet does not include enough fiber. Low carb foods that are rich in fiber should be consumed to overcome this problem.
The above mentioned will definitely help you reduce blood sugar levels. In addition, a number of health benefits can be expected out of these due to its high potential in improving one’s health. But be sure to consult a doctor to choose the diet that is right for you.