Nutrition for people with diabetes: What to eat and what to avoid

Nutrition for people with diabetes: What to eat and what to avoid

Understanding the diet for diabetics will help you understand what diabetics should and should not eat. As a result, blood sugar levels are better controlled to prevent other complications.

Following a type 2 diabetes diet doesn't mean you have to abstain from everything. The key is to combine the right foods to keep blood sugar levels stable, limiting the risk of diabetes complications. For more information, please refer to the following article.

Notes on nutrition for people with type 2 diabetes

Nutrition for people with diabetes

You need to understand how each food affects blood sugar before building a diet for people with type 2 diabetes:

Starch and sugar are often found in cereals, bread, milk, pasta, pasta, sweets, starchy fruits and vegetables. These carbohydrates will convert into blood sugar faster than other foods, potentially raising blood sugar.

Protein and fat do not have a direct impact on blood sugar levels but need to be managed in the menu to reduce calories and weight, keeping your health stable.
To control blood sugar levels, patients must regularly monitor the amount of sugar and flour in their diets, including meals and snacks because starchy foods will cause many blood sugar changes.

Diet for people with type 2 diabetes: What to eat and what to avoid

In the diet for people with type 2 diabetes, there should be: 50% non-starchy vegetables, the remaining 50% includes other healthy foods such as whole grains, lean meat, nuts, beans, skim or low-fat dairy products and small amounts of fresh fruit and healthy fats.

The diabetic diet should minimize the amount of sugar and trans-starch in the diet, including soda, hard candy, packaged or processed foods such as cornbread, chips, etc. The artificial sweeteners in these foods still have the potential to alter your blood sugar levels.

1. Diet for people with diabetes should be enhanced with foods high in protein

Nutrition for people with diabetes

Nutrition for people with diabetes should enhance foods rich in protein. According to the American Diabetes Association (ADA), lean meat contains a lot of protein and very little saturated fat, so it is suitable to add to the diet for people with diabetes. If you are a vegetarian, supplement your protein with nuts, beans and tofu, but only in moderation because they are also high in fat and calories. Protein-rich foods will provide a good source of energy and support effective weight loss. Sources of protein supplements should and should not be used for people with diabetes include:

SHOULD EAT

Fatty fish (like salmon, herring, etc.)
Canned pickled tuna

Turkey, chicken without skin

Legumes and legumes Sugar-free skim yogurt Fresh unsalted nuts such as almonds, walnuts (diet) Egg
Tofu

DO NOT EAT

Meat snacks such as cold cuts, salami, ham, roast beef and turkey

Hotdogs

Sausages and sausages

Dry beef

Bacon

Spices like roasted honey or spicy

Sweet muscle gainer

2. Diet for people with type 2 diabetes: Which cereal should be used

Nutrition for people with diabetes

Type 2 diabetes should eat what? In fact, a diabetic diet does not need to completely abstain from sugar and flour. You can still choose to eat whole grains that are rich in healthy vitamins and minerals, especially fiber, which is good for digestion and lowers blood sugar. Fiber also creates a feeling of fullness, preventing you from consuming harmful snacks.

However, cereals in bread or seasoned packaged products must be limited, or you will be at risk of high blood sugar. Besides, refined flour also no longer contains enough nutrients as in whole grains.

If you want your blood sugar to stay stable, be sure to portion sizes to include only the right amount of grains, as they also contain carbohydrates.

SHOULD EAT (eat in portions)

Organic rice, brown rice

Quinoa

Whole grain bread

Noodles, raised from whole grains

Instant whole grains like oats.

DO NOT EAT

Bread

Cake

Sugary breakfast cereals

Rice
Types of noodles, noodles

3. Diabetic diet should use dairy products

Nutrition for people with diabetes

Regular dairy products have a lot of bad effects on the body: cause weight gain, obesity, pre-diabetes and then develop the disease or will have many complications of type 2 diabetes. However, when building When building a diet for people with diabetes, you can still choose skim milk and dairy products to reduce calories and saturated fat consumption.

SHOULD EAT

Skimmed milk

Sugar-free skim yogurt

Low-salt condensed skim cheese

1 part skim cheese (according to the regimen)

Low-fat, sugar-free fermented yogurt

DO NOT EAT

2% full-fat or skim milk, including white chocolate and dairy confectionery

Full-fat cheese

Full-fat yogurt with sugar

Full fat yogurt

4. What kind of vegetables should be included in the diet for people with diabetes

Nutrition for people with diabetes

People with type 2 diabetes should eat whatever they can without vegetables. Because this is a source of nutrients, especially rich in fiber. More importantly, vegetables and tubers often have little or no starch, so they are suitable for diabetics. If using frozen or canned vegetables, you should pay attention to your salt intake to avoid high blood pressure. Your diet should be 50% non-starchy vegetables.

What to eat with diabetes? The vegetables that people with diabetes should eat and limit their intake include:

Non-starchy vegetables SHOULD EAT

Green leafy vegetables such as: spinach, kale, cruciferous vegetables and broccoli, broccoli

Cucumber (cucumber)

Asparagus

Tapioca (Beans)

Brussels sprouts (tiny cabbage)

Onion, pepper

Artichoke flower heart

Vegetables should be eaten in moderation

Add starchy vegetables to your total.)

Roasted corn)

Potato

Sweet potato Yams Peas
Sugar beet

5. What kind of fruit is a food for people with type 2 diabetes

Nutrition for people with diabetes

Not all fruits are good foods for people with type 2 diabetes. There are many types of fruit containing starch and sugar that are detrimental to the health of diabetics.

However, if you know how to choose the right type and the right amount, fruit will be a very good food when building a diet for people with diabetes. Not only providing antioxidants, vitamins, minerals, and satiating fiber, fruits can also be used to replace unhealthy sweets such as sweet breads, cakes, cookies.

Just like with whole grains, you should check and calculate the amount of starch and sugar in fruit so as not to consume more than necessary. A piece of fresh fruit or 120ml of juice, canned frozen fruit will usually have 15g of starch.

Dried fruit is not a good choice because after dehydrating, the remaining portion is too small and will not be as full as fresh whole fruit. Even, just 28g of raisins can contain 15g of starch and sugar - equivalent to 1 fresh apple. The same goes for canned fruit. They will often have added solid sugar syrups that diabetics need to stay away from. Using juice will also not have enough fiber as fresh fruit with the skin on.

However, smoothies made only from fresh fruit and without added sugar are still very good for sick people. You can also stock up on unsweetened frozen fruit for breakfast replacements if you're short on time. Eating with protein foods like yogurt or a small amount of nut butter will also reduce the risk of high blood sugar.

Using the glycemic load (GL) index is also a way to measure how much a portion of a food affects your blood sugar spike. Diabetics can choose by themselves or consult a nutritionist to have the most suitable diet.

SHOULD EAT

Strawberries: blueberries, strawberries, raspberries

Apples, peaches, apricots, pears with the skin on

Cherry, orange, kiwi, banana, grape

Types of melons

DO NOT EAT

Drying fruits

Packaged fruit

Filtered fruit juice

Sugared fruit

6. Fats should be chosen when building a diet for people with diabetes

Nutrition for people with diabetes

Fat will no longer be an "enemy" of diabetes if you know how to choose the right type and the right amount. The menu for type 2 diabetics is provided with enough good fats that will help you limit cravings, lose weight and better control blood sugar.

There are two types of good fats that are extremely relevant because they can help people with diabetes reduce the amount of bad cholesterol LDL in the body. The first is monounsaturated fat, commonly found in avocados, almonds, and pecans. The second type is polyunsaturated fat, found in walnuts and sunflower oils.

Meanwhile, trans fats and saturated fats are very harmful to the heart and general health. If you check the packaging of packaged foods and see the word “hydrogenated” appear on them, it means they contain bad fats. Always check the ingredients carefully and stay away from these foods.

Fatty foods that peeers should eat and avoid are:

SHOULD EAT

Avocado, nut butter, olives

Nuts such as: almonds, pecans, walnuts, pistachios (pistachios)

Japanese feather soybeans, tofu

Vegetable oils such as: soybean oil, corn oil, olive oil and sunflower oil

Nuts like: chia seeds, flax seeds

Fish such as: tuna, salmon

DO NOT EAT

Fast food

Types of meat: beef, veal, lamb, pork

Full-fat dairy products

Coconut oil, palm oil Snacks
Sweet treats: donuts, cakes, cookies and muffins

Applying a good diet for people with diabetes is an important factor for patients to control blood sugar, avoid dangerous diabetes complications to be able to live with this chronic disease.

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