Diet and nutrition for type 2 diabetes

What is diabetes?

Diet and sugartype 2 diabetes

In the body of people with diabetes mellitus, it is difficult to maintain blood glucose levels within the normal range. Glucose enters our bloodstream from two sources: from stores in the liver and from food we eat. We cannot control the amount of glucose produced by the liver, but we can control the food we eat.

Carbohydrates

Carbohydrate food, when digested, produces large amounts of glucose. The more carbohydrates are eaten, the more glucose enters the bloodstream.

Cellulose

Dietary fiber (fiber) is found in fruits, vegetables, whole grains, and legumes. It is recommended to consume at least 25 g of fiber per day. At the same time, a larger amount of it significantly reduces the risk of cardiovascular diseases, obesity and type 2 diabetes mellitus. However, some foods contain fiber along with carbohydrates (for example, fructose in fruits), and this food will increase blood glucose levels. And in some foods (most vegetables), the fiber content is high, and carbohydrates are minimal, and they will not affect blood glucose.

Protein

Eggs, meat and fish are called protein foods. Although different people react differently to some protein foods, eating moderate amounts of protein (less than 30 grams of pure protein) generally has little effect on blood glucose levels.

Fats

We rarely eat fats in their pure form (except in vegetable oils). Basically, we eat them in one product with proteins (cheese, sour cream), carbohydrates and proteins (other dairy products) or carbohydrates (sweets, pastries, fast food). When combined with protein, fats have little effect on glucose levels. When combined with carbohydrates, it can significantly increase blood glucose levels.

How to lower blood glucose levels?

There are medications available to help lower blood glucose levels. And in a number of situations one cannot do without them. But at the heart of any type 2 diabetes treatment are changes in lifestyle, in particular in diet. Sometimes it is possible to get by only with them, sometimes not, but they are still important. What happens if you eliminate foods that greatly increase blood glucose levels from your diet? Will there be anything tasty left? Yes. These are just a few of the delicious foods that don't raise blood glucose levels:

Currently, there is a low-carb diet (keto diet) as part of diet therapy for type 2 diabetes. Against its background, the control of blood glucose improves, its variability (fluctuations) decreases, the need for drug therapy may decrease, the state of health improves, the level of energy and mental activity increases. Because of these benefits, the low carb keto diet may be recommended for people with type 2 diabetes, and many doctors recommend it to their patients. Choosing low-carb foods is an easy way to lower your blood glucose levels. If you are considering such a treatment option, you should consult with your doctor to adjust the dosage of medications when changing your diet to avoid a possible decrease in glucose levels (hypoglycemia), and also discuss if you have any restrictions or contraindications to such a diet.

What does science now say about diabetes care?

In 2019, the American Diabetes Association (ADA) released new guidelines for the management of type 2 diabetes. They point out that diets low in carbohydrates can improve blood glucose control and reduce the amount of blood glucose-lowering drugs in people with type 2 diabetes. Evidence includes meta-analysis of randomized controlled trials (highest level of evidence).

Limitations and contraindications to a low carb diet

New Hope

Foods for type 2 diabetes mellitus: what you can and cannot eat

What are the best foods to eat if you have type 2 diabetes? The answer is simple enough: eat foods that do not raise blood glucose ("sugar") levels - foods that are low in carbohydrates. Before the discovery of hypoglycemic drugs, only a low-carb diet allowed people with type 2 diabetes to survive. Now that a cure for diabetes has not yet been invented, diet therapy remains one of the basic methods of disease control. Eating low-carb foods can help control blood glucose levels in type 2 diabetes while reducing the need for anti-hypoglycemic drugs. In this article, you will learn about the low carb eating habits of type 2 diabetes.

A low-carb diet consists of a variety of delicious foods that can and should be enjoyed even if you have diabetes. Below are lists of approved products, as well as products that are best off.

MMenus and recipes for type 2 diabetes

What to eat for breakfast with diabetes?

In today's environment, we want breakfast to be easy to prepare and not take too long. You can skip your morning meal if you do not take anti-hypoglycemic drugs in the morning. Egg dishes can be a good breakfast solution, and the food prepared for yesterday's dinner will work as well - so you can save time on cooking in the morning.

Popular breakfasts

What to eat for lunch and dinner with diabetes?

Popular dishes for lunch and dinner

What desserts can you have with type 2 diabetes?

People with type 2 diabetes can enjoy dessert without sugar, but they are not recommended on a regular basis. Unlike people who eat low-carb sweets for weight loss purposes, people with type 2 diabetes are unfortunately at risk of a possible increase in blood glucose from eating desserts.

Popular desserts

Snacks for people with diabetes

Snacks, like desserts, do not need to be included in your daily diet. However, if you feel hungry between meals, you can snack on cheese, olives, eggs, or something from the list of permitted foods.

Controlling blood glucose levels while following a low-carb diet

If you regularly consume fewer carbohydrates (less than 10 grams per meal), your blood glucose level will likely not fluctuate significantly. At the same time, blood glucose levels can be different in two people after consuming the same portion of the same food, since each organism has its own individual characteristics. You can assess the characteristics of your body by checking your blood glucose level. Try to measure your blood glucose before meals and then 2 hours after meals. Ask your doctor about your individual glucose targets and see if they are consistent with them. Keep a log of your blood glucose measurements with food eaten and adjust your carbohydrate intake as needed based on your measurements. If values ​​are consistently above target, discuss this with your doctor.

Conclusion

An effective type 2 diabetes diet should not be complicated and limited; in fact, it can be surprisingly simple and enjoyable - as described above. Eating tasty, natural, low-carb foods can prevent type 2 diabetes or keep blood glucose levels within your individual target values.

30 best foods for diabetes patients

Stock up on these expert-recommended low-carb superfoods to keep your blood sugar stable.

Quinoa

Sarati Koshik, a nutritionist, tells us that quinoa is a good source of fiber and protein, making it an ideal choice for a diabetes diet. “Thanks to the combination of fiber and protein found in quinoa, you will feel better and better control your sugar levels. Protein also helps to better absorb carbohydrates so that the body can digest them more easily. I recommend adding quinoa to a salad or casserole. "

Beans

“Beans contain a combination of plant protein and soluble fiber that enhances satiety and sugar control,” explains Jackie Nugent, nutritionist. “Replacing meat with beans is good for heart health,” which is especially important for diabetics, as heart disease is one of the most common complications of diabetes. Consider adding beans to soups to increase your legume intake.

Lentils

Lentils are rich in so-called resistant starch, a type of carbohydrate that has minimal impact on blood sugar because it passes through the body undigested and feeds healthy bacteria in the lower gastrointestinal tract. Thus, lentils not only keep blood sugar low, but also improve gut health.

Wild salmon

“Salmon is a smart addition to any meal plan, but for people with diabetes, salmon is especially beneficial,” Lori Zanini, a nutritionist, tells us. And here's why: "Salmon is a healthy source of protein that does not raise blood sugar and reduces the risk of heart disease and stroke, a serious problem for diabetics." The heart-healthy qualities of salmon come from its high content of omega-3 fatty acids, which have been shown to lower triglycerides, a risk factor for coronary heart disease, according to research in the journal Endocrine Practice.

Greek yogurt

Looking for a protein-rich breakfast? Greek yogurt is your solution. “It contains both carbohydrates and protein, which is the perfect combination for hunger control,” says Koschyk. “Plus, Greek yogurt will give you more protein and fewer carbs than regular yogurt, which will help you better control your sugar levels. Enjoy yogurt as a snack, paired with some chia berries and seeds. "

Spinach

Spinach is a great food because it contains lutein, an important nutrient for eye health. Lutein is important for people with diabetes because they have a higher risk of visual impairment. That's not all spinach has for this.A study published in the journal Archives of Internal Medicine claims that adults who consumed 4,069 mg of potassium per day had a lower than average risk of heart disease. Just one cup of spinach contains 839 mg of potassium (20% of 4069 mg).

Berries

Do you want something sweet? Then berries are for you. “Strawberries, blueberries, raspberries and blackberries have a low glycemic index and are considered suitable foods for diabetics,” explains Koshik. Low sugar and abundant fiber slows the rise in blood sugar. An added bonus: according to two recent studies, a diet rich in polyphenols (organic matter in berries) reduces the formation of fat cells by 73 percent!

Broccoli

“Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and cabbage are high in sulforaphane,” says Miriam Jacobson, nutritionist. "Sulforaphane reduces the risk of vascular complications - heart disease and neuropathy, problems with the nervous system."

Flax seeds

Add a nice crunch to your favorite oatmeal, salad or soup by adding ground flaxseed, a well-suited type 2 diabetic diet staple. “Flaxseed crushed contains lignans (a plant chemical) and fiber that help maintain blood sugar and control glycemia,” explains Koshik.

Raw almonds

“I often recommend 30 grams of almonds as a snack,” Zanini tells us. "Almonds do not raise blood sugar levels and are an excellent source of magnesium, a nutrient that improves insulin sensitivity."

Chia seeds

“Chia seeds are a heart-healthy fat that contains fiber and omega-3s,” explains Koshik. “Research shows that chia seeds help control blood glucose levels. And all this is due to the fiber content, which slows down the flow of glucose into the blood. In addition, fiber fills us, reduces appetite and helps us eat less. " Koshik recommends adding chia seeds to yogurt, fruit and vegetable smoothies, and salads.

Avocado

What could be better than an avocado? This fatty fruit helps maintain healthy blood sugar levels, making it one of the best foods for a diabetes diet. "Avocados contain significant amounts of healthy fats and dietary fiber, which help slow the absorption and absorption of carbohydrates and prevent spikes in sugar levels," Nugent tells us.

Extra Virgin Olive Oil

It's time to learn about healthy vegetable oil. Extra Virgin Olive Oil is rich in monounsaturated fats that lower cholesterol in the body, which is important for diabetics to control due to the high risk of heart attack and stroke. And one more thing: Snyder says that losing 7% of your body weight (if you are overweight) has great health benefits for people with diabetes. Due to the fact that olive oil is rich in oleic acid, which, as shown by the Journal of Lipid Research, reduces lipogenesis (the process of formation of fat in the body).

Peanut butter

“With a diabetes diet, a hearty breakfast is important,” says Erin Spitsberg, nutritionist and author of Eat Like a Normal Person. “Adding fat to breakfast prolongs the feeling of fullness,” Erin explains. She recommends pairing your favorite breakfast carbohydrate - like a slice of bread, oatmeal - with 1 tablespoon of natural peanut butter. "Peanut butter adds about five grams of fat, which helps slow digestion and keep you feeling full."

Kale

Kale is called a super vegetable for a reason! High in fiber - 16 grams (over 60% of the daily intake of nutrients), slows metabolism - just one cup of kale with a low glycemic index improves blood glucose control.

Garlic

The elimination of sugar or salt from food makes dishes tasteless. “We often perceive food as unpalatable when we start giving up sugar. A good solution is to spice up the food, ”suggests Zanini. "There are many great ways to add spice without adding sugar or salt." Add a couple of minced garlic cloves to the marinara or broccoli sauté and season with olive oil, add chopped garlic and paprika.

Cinnamon

In a published study in the American Journal of Clinical Nutrition, adding a teaspoon of cinnamon to food stabilizes blood sugar levels by dampening insulin spikes. Nutritionists believe that cinnamon's powerful antioxidants known as polyphenols are beneficial to the body. They increase insulin sensitivity and reduce hunger.

Tuna

Want to keep chewing on your favorite crackers on your diabetes diet? Consider pairing a crunchy snack with a can of tuna. Researchers at Tufts University recently presented results showing that eating high-protein and fat-rich tuna with a slice of white bread leads to a slower rise in blood sugar levels than eating carbohydrates alone.

Asparagus

Grilled vegetables are delicious. Because asparagus is rich in folate - just four pods contain 89 mcg of this vitamin (22 percent of the DV) - asparagus is one of the best foods for diabetics. According to a meta-analysis published in Diabetes Research and Clinical Practice, folate supplementation reduces the risk of cardiovascular disease by lowering levels of homocysteine, a deadly amino acid that is present at high levels in diabetic patients.

Red onion

Zucchini

If you love pasta and meatballs and are diabetic, you should replace pasta with zucchini. “Zucchini noodles are an easy and delicious way to reduce carbohydrates,” says Dr. Zanini.

Green tea

Dr. Zanini is a big green tea fan - and with good reason. Green tea quenches thirst and replenishes, prevents overeating, which stabilizes blood sugar levels and promotes weight loss by prolonging the feeling of fullness. “This drink also speeds up metabolism and inhibits fat storage,” adds Zanini.

Oatmeal

“Oats contain fiber like beta-glucan, which has anti-diabetic effects,” explains Dr. Nugent. A study published in Vascular Health and Risk Management concluded that beta-glucans lower high sugar and blood pressure, Dr. adds: “I advise people with diabetes to avoid added sugar, enjoy salty rather than sweet oatmeal. ".

Cauliflower

Trust in the power of cauliflower. Cauliflower Rice is an excellent low-carb substitute for white rice.

Broccoli sprouts

Broccoli sprouts are powerful anti-inflammatory agents. They also contain sulforaphane, which protects the body against cancer, according to a study published in Cancer Prevention Research.Broccoli sprouts - rich in fiber - are "a powerful detoxifier and play a role in lowering the risk of cancer," says nutritionist Nicole Anziani.

Edamame

"Edamame (unripe soybeans boiled in water or steamed directly in the pods) is an original product that has many benefits for patients with diabetes," says Jenna Braddock, sports nutritionist. “Firstly, the fiber content in one cup is as much as 10 grams, which is very useful for regulating blood sugar spikes. Second, edamame is a plant-based protein source that can help reduce diabetes by replacing meat in the diet. Finally, edamame is the source choline,essential nutrient. Research shows that 9 out of 10 Europeans don't get enough of it. Choline is important for lowering levels homocysteine, an amino acid, the presence of which in the blood is associated with an increased risk of cardiovascular disease in diabetes. "

Carrot

Instead of getting your hands on crackers, chips, and other high-calorie snacks, consider carrots as a healthy, low-calorie alternative. They contain vitamins C, D, E and K as well as antioxidant beta carotenewhich makes carrots a good low-carb snack when paired with dishes like hummus or guacamole.

Eggs

Eggs are a great source of protein. Dr. Anziani recommends choosing organic pasture-raised eggs. "The yolk concentrates the omega-3s fed to the chickens," she says, adding that pasture eggs are "a good source of healthy choline and protein, but should not exceed five eggs per week."

Tomatoes

Instead of eating starchy vegetables that raise blood sugar levels, Anziani advises eating tomatoes, adding them to a salad, or using them as a low-carb snack on a type 2 diabetes diet. Tomatoes are also a great source of anti-inflammatory antioxidant lycopene.

Sardine

Fat-rich sardines are healthy fish, says Dr. Anziani. “Sardines are convenient to eat when they are boneless and skinless in olive oil,” she says. Add them to salad with olive oil dressing to boost healthy fats and proteins and keep your blood sugar stable.