Forget About Eating Oily Breaded Fried Foods
You may have a weakness for fried foods like french fries, fried chicken, and potato chips, but satisfying this craving another way will be better for your health in the long run. Fried foods typically soak up tons of oil, which equates to lots of extra calories and many are coated in breading first, jacking up the numbers even more. Overdoing the greasy stuff can pack on the pounds and cause;blood-sugar chaos, says Kimberlain. Not only do these foods initially spike blood sugar, they can leave it high over a long period of time. Fat takes longer to digest, so it keeps blood sugar elevated, she says. To make matters even worse, some foods are deep-fried in hydrogenated oils that are laden with trans fats.
For the same flavor without the fat and calories, Kimberlain suggests finding new ways to prepare the fried foods you like, such as baking, roasting, or grilling . You can even make baked fried chicken, she says. Air fryers are popular now as well, so there’s that option, too. And if you don’t have an air fryer, I have a little convection oven that works just the same. I make baked fries in there that taste so crispy, you’d think they were fried.
Type 2 Diabetes Meal Plan
We know that one of the hardest parts of adjusting to a diabetes diet can be the feeling like youre giving up a lot of your favorite foods.
Thats why weve put together a database of recipes for breakfast, lunch, dinner, desserts, and snacks that will make you feel like youre not missing a beat! See how a week might look in our sample meal plan.
You can reach out to our coaches if youd like help putting together one of your own.
What Is The Ada Diabetes Diet
The American Diabetes Association advocates for a healthy diet with an emphasis on balancing energy intake with exercise. Historically, they have advocated for the majority of calories coming from complex carbohydrates from whole grains such as whole-grain bread and other whole-grain cereal products and a decreased intake of total fat with most of it coming from unsaturated fat.
Recently, this has shifted to acknowledge that there is no one ideal macronutrient ratio, and that dietary plans should be individualized. ADA guidelines advocate:
- Low glycemic load
- Avoid sugar-sweetened beverages including soda
- The importance of fat quality as well as quantity
However, many people find these guidelines difficult to implement in real-life, and the dietary patterns described below can be easier and more common sense ways for people to manage their eating plan.
Also Check: How Many Points Does Metformin Lower Blood Sugar
Why Follow A Diabetes Diet
Conversely, the low-fat, plant-based, whole-food diet that helps prevent diabetes , also has other benefits, like weight loss, increased energy, increased immunity, and better physical fitness.
So its a win-win.
Three Diabetes Diet Strategies: Basic Guidelines For People With Diabetes
Finding your way to a healthy diet can reduce the risks associated with diabetes. There are three main goals, according to the American Diabetes Association ,;so following these proven strategies will help you to:
;1. Achieve a healthy body weight.;Body mass index uses your height and weight to determine how much body fat you carry. A BMI of 18.5 to 25 is considered to be a healthy weight range with a healthy amount of body fat.Another measure: waist circumference is considered by many to be a better measure of excess abdominal body fat. A;waist circumferencegreater than 40 inches for men, and above 35 inches in womenhas been shown to increase the risk of developing health problems such as type 2 diabetes, heart disease, and high blood pressure.
The closer you are to a healthy body weight or at least an acceptable waist circumference, the more likely you will be able to control and, possibly reverse your risks of diabetes.
Dont get overwhelmed by thinking about how much total weight you have to lose, Ms. Arevalo advises. Studies have shown that losing just 5-10% of your body weight will significantly improve your blood sugar levels as well as your cardiovascular health so set short-term goals of losing just 5-10 pounds to start.
Don’t Miss: Skinny People With Diabetes
Elizabeth B Vip Member
The information, the recipes, the support I dont feel so hopeless. I love the fact that it all reminds me that I can still eat! I just love how much clear, understandable information is available. I appreciate the very quick responses I have received from my emails. Excellent resource! Thank you so much!!
Your Task: 21 Day Lower Blood Sugar Challenge
Commit to yourself and apply what we share because we know what we share can help you get results.
Not part of the challenge? to our newsletter for free weekly nutrition and health info. Plus, well let you know if we run another challenge.
You May Like: What Is A Normal A1c For A Non Diabetic
Limit Packaged Snacks And Baked Goods
Aside from all the sugar, junky white flour, sodium, and preservatives they contain, packaged snacks and baked goods like chips, pretzels, crackers, cookies, doughnuts, and snack cakes often have unhealthy trans fats. Trans fats increase your bad cholesterol, lower your good cholesterol, and raise your risk of heart disease. They’re also even more dangerous than saturated fats, especially for people who have type 2 diabetes, who are already at increased risk of heart disease, explains Kimberlain. In fact, theres;no amount of trans fats that you can safely include in your diet, especially if you have type 2 diabetes, she notes.
The good news is that trans fats are now listed right below the amount of saturated fats on food labels, making it easier to steer clear of them. Look for labels that list 0 grams trans fat, but keep in mind that;according to the U.S. Food and Drug Administration , products with less than 0.5 g can claim 0 g, so they may not be trans-fat free. Check the ingredients list as well to make sure the product doesnt contain any partially hydrogenated oils, a major source of trans fats. Seek out healthy fats in salmon and other fatty fish, as well as in nuts, seeds, avocado, and olive and canola oils.
Be Consistent With Your Carbs
Try to eat three meals per day at regular times and space your meals no more than six hours apart. Eating at regular times helps your body control blood sugar levels. It also helps to try to eat about the same amount of food at each meal, especially carbohydrates.
Consider learning about;counting carbohydrates;as the amount of carbohydrate eaten at one time is usually important in managing diabetes. Having too many carbohydrates at a meal may cause your blood sugar level to go too high, and not enough carbohydrate may cause your blood sugar to go too low, depending on the type of diabetes medication you take.
Don’t Miss: Adipsic Diabetes Insipidus
Type 2 Diabetes And The Nhs Diet
NHS diet advice generally recommends eating starchy carbohydrates with each meal, as well as more fruit and vegetables, at least two portions of oily fish a week, and less saturated fat, salt and sugars.
The most disputed part of the advice is the recommendation to eat starchy carbohydrates at each meal.
Many people with type 2 diabetes find that even low GI sources of starchy carbohydrate tend to significantly increase blood glucose levels.
Performing blood glucose tests before and two hours after meals can help you see which foods, and in what quantities, are appropriate for you.
- Read more on pre and post meal blood testing
Choose Foods That Are Rich In Nutrients
Eating a wide variety of nutrient-dense foods can help you meet your bodys nutritional needs. In general, nutrient-dense food means a food that contains a high number of nutrients such as vitamins and minerals for its size or caloric value.
Nutrient-dense foods include:
- legumes, such as beans and lentils
- whole grains, such as whole wheat and brown rice
- nuts and seeds, such as almonds and sunflower seeds
- lean sources of proteins, such as chicken and lean cuts of pork
- fish and eggs
- dairy products, such as unsweetened yogurt
However, depending on your health needs, your doctor or dietitian might advise you to limit some of these foods.
For example, some people with type 2 diabetes might benefit from following a low-carbohydrate diet that limits fruits, starchy vegetables, dried legumes, and grains.
If thats the case for you, stick to nutrient-rich foods that are also low in carbohydrates, such as lean proteins, nuts, and seeds. Certain vegetables like leafy greens or broccoli are chockful of nutrients but low in carbohydrates.
Regardless of the specific eating pattern that you follow, its best to eat foods that contain lots of nutrients at every meal.
Refined carbohydrates tend to be low in nutrients but high in calories. Eating too many of them may raise your blood sugar levels and contribute to weight gain.
Foods that are rich in refined carbohydrates include:
Recommended Reading: What Is A Normal A1c For A Non Diabetic
Type 2 Diabetes Diet Definition And Facts
- Type 2 diabetes involves problems getting enough glucose into the cells. When the sugar can’t get where it is supposed to be, it leads to elevated blood sugar levels in the bloodstream, which can lead to complications such as kidney, nerve, and eye damage, and cardiovascular disease.
- Foods to eat for a type 2 diabetic diet;meal plan include complex carbohydrates such as brown rice, whole wheat, quinoa, oatmeal, fruits, vegetables, beans, and lentils. Foods to avoid include simple carbohydrates, which are processed, such as sugar, pasta, white bread, flour, and cookies, pastries.
- Foods with a low glycemic load only cause a modest rise in blood sugar and are better choices for people with diabetes. Good glycemic control can help in preventing long-term complications of type 2 diabetes.
- Fats don’t have much of a direct effect on blood sugar but they can be useful in slowing the absorption of carbohydrates.
- Protein provides steady energy with little effect on blood sugar. It keeps blood sugar stable, and can help with sugar cravings and feeling full after eating. Protein-packed foods to eat include beans, legumes, eggs, seafood, dairy, peas, tofu, and lean meats and poultry.
- Five diabetes“superfoods” to eat include chia seeds, wild salmon, white balsamic vinegar, cinnamon, and lentils.
- Healthy diabetes meal plans include plenty of vegetables, and limited processed sugars and red meat.
Glycemic index and load
Carbohydrates can be classified as either
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
You May Like: Skinny Diabetics
Diabetes Diet Plans To Lose Weight
If youre overweight, finding a way to lose weight has huge benefits. It can help you manage your blood sugar, blood pressure and cholesterol levels. And theres strong evidence to suggest that losing extra weight can put your type 2 diabetes into remission. We know this is more likely nearer to you being diagnosed, so find out everything you can about remission and speak to your healthcare team about it.
Get our guide to losing weight weve put together some meal plans to help you. But speak to your healthcare team too, they can refer you to a dietitian for more specific advice and help you stick to your plan.
We haven’t created low- or very low-calorie meal plans as these could be challenging using foods. Most people who follow these diets use special meal replacement products which are nutritionally complete. If you chose to try a low-calorie diet, speak to your GP or nurse first, especially if you use medication like insulin.
How Does Exercise Help Control Type 2 Diabetes
Regular physical activity will help to lower your blood sugar. You should try to get 30 minutes of aerobic exercise such as walking, swimming or riding a bike five days a week and do some type of resistance training a few days a week. Combining aerobic exercise with resistance training, such as weight-lifting or yoga, may help to control blood sugar better than doing either type of exercise by itself.
Diet and exercise also can work together to help you lose weight, which may help to move your blood sugar levels closer to the normal range. Thats because losing excess body fat can boost insulin production and/or help your body use insulin more effectively. If you are overweight or obese, losing 10 percent of your body weight may be enough to make a difference in your blood sugar levels.
Although some people can completely reverse Type 2 diabetes through diet, exercise and weight loss, it may not be possible for everyone. Even if you are unable to completely reverse Type 2 diabetes, you may be able to improve your blood sugar levels, cut back on your medications and reduce your risk of complications.
Before you start a diet and exercise program, its important to talk to your primary care provider.
Read Also: Skinny Diabetes
Supplements That Can Help With Type 2 Diabetes
There are several supplements that could help lower blood sugar. And while supplements will likely never replace a prescribed medication, they have been connected with lowered dosages over time. Always consult your doctor before starting a new supplement.;
Vitamin D: Deficiency in vitamin D has been connected to type 2 diabetes, and in one study three out of four people with type 2 diabetes were shown to be deficient in vitamin D.Vitamin D may improve the function of pancreatic cells to increase your bodys ability to make and react to insulin
Magnesium: Low blood levels of magnesium have been observed in up to 1 in 3 adults with type 2 diabetes, and studies show that supplemental magnesium taken for up to six months could reduce blood sugar. The recommended dose for people with diabetes is 250 to 350 milligrams taken daily with a meal
Prebiotics, probiotics and synbiotics: Damage to the gut and poor microbiome health has been connected to many conditions, including diabetes. Improved microbiome health has been linked to improved insulin resistance;
Cinnamon: There is promising research connecting lowered blood sugar with high doses of cinnamon taken before meals. The recommended dose is 250 milligrams of cinnamon extract or 500 milligrams of non-extract cinnamon taken twice a day before meals
Choose Carbohydrates That Keep Blood Sugar Steady
Our wide variety of food products contain different levels and types of carbohydrates making it harder to eat wisely with diabetes. In general, you will want to choose carbs that have the least impact on your blood sugar. That means selecting foods that are high fiber, low sugar foods since these are absorbed more slowly and so have little impact on blood sugar changes.
Best carb choices to promote a healthy lifestyle for people with diabetes:
- High fiber foods include: Whole grain breads and cereals, and foods made with 100% whole wheat, oats, quinoa, brown rice, corn and cornmeal
- Dried beans, lentils, and peas
- Fresh fruits like berries, apples, pears, and oranges
- Dairy products including yogurt, milk, and cheese. The best yogurt is Greek-style or strained yogurt since these contain triple the level of protein.
- Vegetables. Both starchy and non-starchy vegetables are all healthy carbs that have less effect on your blood sugar
As you might guess, sugar-sweetened cookies, cakes, doughnuts, and other baked goods made with white flour as well as candy and soft drinks that contain sugar and high fructose corn syrup have little nutritional value and are likely to send your blood sugar soaring, so should eat them only occasionally, if at all, and only in very small amounts.;
Don’t Miss: How Long Does It Take To Lower Blood Sugar