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
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 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
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
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
Types of noodles, noodles
3. Diabetic diet should use dairy products
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
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
Sugar beet
5. What kind of fruit is a food for people with type 2 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
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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
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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