To follow a suitable type 2 diabetes diet, it must have healthy fat, carbohydrate, and protein. All there is to a balanced diet is making the right choice, combining foods that help keep your blood sugar level within your target range and also prevent major spikes. Some foods can help control diabetes symptoms such as frequent urination and thirst in the case of high blood sugar or fatigue, dizziness, headaches, and mood swings in the case situation of low blood sugar.
Here is a list of foods that can help.
It is important to choose high-quality carbohydrates instead of low-quality ones if raising your blood sugar level slowly and gently is your goal, which of course with Diabetes, it is. As often as possible, you’ll want to pair or mix these carbohydrates with protein or enough fat. Beans in all forms are a winning mixture of carbohydrates, lean protein, and fiber which help your body blood-sugar level remain stable and keep hunger at bay.
Research has shown that eating a diet rich in whole grains and high fiber foods have the ability to reduce the risk of diabetes by 35 to 42%. Heart-healthy oatmeal is an excellent source of both and it’s packed with soluble fiber that slows the absorption of glucose and this helps keep blood sugar levels under control.
Fresh fish is another leading source of lean protein. An environmental friendly variety like catfish, cod, or tilapia should be the choice; they are all mild-flavored, white-fleshed fishes that can be healthily prepared by baking, grilling, or roasting. Pairing fish with the high-quality carbohydrates present in vegetables, lentils, or beans and you have another balanced meal that will keep blood sugar under control.
Yogurt is low in fat and is naturally made up of high-quality carbohydrates and protein, thus making it an excellent food for slowing down the increase in the body’s blood sugar. Diets with high levels of calcium from yogurt and other foods rich in calcium have been shown in studies to be associated with a risk reduction of type 2 diabetes. Ensure to stick to brands with low-fat or without fat; Greek yogurt that is fat-free is an excellent choice because it contains double the protein you find in regular non-fat yogurt.
Almonds give you the opportunity of having a healthy mix of mono-unsaturated fats and magnesium they help in the breakdown of carbohydrates. Excessive daily intake of magnesium has been found according to an extensive study at Harvard University to lower the risk of developing diabetes by as much as 33%. Including more foods such as pumpkin seeds, almonds, spinach, and Swiss chard, all which are rich in magnesium in your diet, is a smart move.
4. Non-starchy Vegetables
Vegetables that are not starchy like broccoli, spinach, mushrooms, and peppers are a good example of high-quality carbohydrates and are full of vitamins, minerals, and fiber. The fact that they are nutrient dense and contain low calories makes them have a low-impact on blood sugar. They are also an important component of a diabetes food plan.
3. Wild Salmon
Omega-3s from food help to minimize your risk of heart disease which is helpful as those with type 2 diabetes have a higher chance of cardiovascular diseases. High blood glucose levels lead to the increase of fatty materials in the blood vessels over time, and this, in turn, contributes to the clogging up of arteries. Omega 3 rich foods like wild salmon contain a fat-and-protein mix that reduces the rate at which the body absorbs carbohydrates, which in turn helps regulates blood sugar.
2. Egg Whites
Egg whites have high-quality lean protein in abundance and are also low in carbohydrates and are another healthy choice to control or type 2 diabetes. A large egg white contains high-quality protein and low calories, making them a perfect food for controlling blood sugar levels and also helps people with weight-loss.
Avocados are high in monounsaturated fats and are considered to be one of the healthiest of fats. Monounsaturated fats have also been proven to improve the health of the heart. Consider including a few thin pieces of avocado in your sandwiches, or mash up a ripe avocado with cilantro, lime juice, and chopped tomato for a tasty guacamole dip.