Best foods to eat to keep blood sugar levels stable throughout the day

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get type 2 diabetes Diagnosis can seem overwhelming and difficult to diagnose accurately. best health food To supply the body with adequate energy and Stabilizes blood sugar levels. But there's no need to worry. It can be helpful to have a list of go-to foods for type 2 diabetes.

Type 2 diabetes is a metabolic disease associated with insulin resistance that causes elevated blood sugar levels, says Kimberly Gomer, RDN, a Miami-based dietitian who specializes in weight loss, diabetes, cholesterol, and health. Masu. polycystic ovary syndrome (PCOS). She is not born with type 2 diabetes, but she says it often has something to do with her dietary choices.

Fortunately, type 2 diabetes can be managed (and even reversed) with a nutritious diet that focuses on: natural foods. According to Gomer, eating a balance of lean protein, healthy fats, fiber, and complex carbohydrates can help stabilize blood sugar levels while adding variety to your diet. Whether you have type 2 diabetes or simply want to regulate your blood sugar levels, here's what you should eat (and limit), according to nutritionists.

Meet the experts: Kimberly Gomer, RDNis a Miami-based nutritionist who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome. Erin Palinsky Wade, RDis a registered dietitian who specializes in diabetes and is the author of the book “ 2 days diabetes diet.

Type 2 diabetes friendly foods

protein

protein Gomer says it's central to a healthy diabetic diet because it's needed for hormonal balance, muscle growth and repair, and blood sugar management.Furthermore, animals and vegetable protein She added that both are very satiating and can help you stay full for longer.

• egg

• lamb

• chicken

• turkey

• fish

• seafood

• Tofu

• Tempe

• legumes

• lentil

• beans

vegetables

Non-starchy vegetables are diabetic-friendly and a good source of vitamins, minerals, and minerals. fibersays Gomer. And yes, vegetables can be eaten raw, steamed, or roasted.

• lettuce

• asparagus

• spinach

• cucumber

• zucchini

• crush

• tomato

• onion

• pepper

• eggplant

• celery

• Carrot

• Brussels sprouts

• cauliflower

• cabbage

• Bok-choy

• beets

• broccoli

• artichoke

fruits

Fruits have a bad reputation when it comes to type 2 diabetes. low sugar fruits She is a registered dietitian who specializes in diabetes. 2 day diabetes diet. The fiber contained in fruits promotes blood sugar balance, healthy intestineshe added.

• blueberry

• strawberry

• blackberries

• raspberry

• lemon

• lime

• pear

• plum

• kiwi

• apple

• melon

• prune

Quick note: Fresh and frozen fruit are great options, but if you choose dried fruit, Palinski-Wade says, choose one without added sugar.

healthy fats

healthy fats It has anti-inflammatory properties and is key to brain function. heart health. Please note that they are often high in calories. So if you're trying to lose weight, it's important to consider portion sizes, Gomer says.

• avocado

• olive

• Olive oil

• avocado oil

• Ghee

• Nuts (raw or roasted without vegetable seed oil)

• Seeds (raw or roasted without vegetable seed oil)

whole grain

Whole grains are known for their low glycemic index, making them a diabetic-friendly option. Many are also high in soluble fiber (looking at you! rolled oats), which may help slow glucose absorption, improve insulin sensitivity and lower cholesterol levels, Palinsky-Wade says.

• rolled oats

• brown rice

• Quinoa

• Soba

• barley

• farro

Foods to avoid with type 2 diabetes

saturated fat

Saturated fats are a no-no when it comes to type 2 diabetes because they increase insulin resistance, Palinsky-Wade says. For this reason, saturated fat should be limited to less than 10 percent of your total daily calories, she added. Eating too much saturated fat can raise your cholesterol and increase your risk of heart disease and stroke. american heart association.

• butter

• cream

• bacon

• sausage

• hot dog

• processed meat

• cheese

• Fried food

• Fast food

seed oil

Seed oil can increase levels of omega-6 to omega-3 fatty acid It's a ratio that can have negative effects on your heart and intestines, Gomer says. These usually contain additives, so bloating, gas and inflammation, she added. Seed oils are used in most packaged snacks, prepared foods, and restaurants, so it's difficult to avoid them completely, but do your best to minimize your intake if possible.

• soybean oil

• corn oil

• canola oil

• cottonseed oil

• grapeseed oil

• rice bran oil

• safflower oil

• sunflower oil

sugar

It may be difficult to cut out all Although it does contain sugar, people with type 2 diabetes should avoid consuming large amounts, Palinsky-Wade says. This is because sugar is low in fiber and can worsen insulin resistance and blood sugar regulation. Sugar also has limited nutritional value and can spike blood sugar levels, she added.

• soda

• candy

• cake

• ice cream

• honey

• agave

• brown sugar

• molasses

processed grains

Gomer said processed grains typically contain white flour, which can raise blood sugar levels. They also have low nutritional value and low fiber, Palinski-Wade added.

FAQ

What causes insulin resistance?

Insulin is an essential hormone that controls blood sugar levels and helps the body convert food into energy, which can be used or stored as fat, Gomer says. This hormone is secreted by the pancreas and acts like a key that opens the gate for cells to access sugar.

When you have insulin resistance, she says, your cells resist that insulin and your keys get stuck. Her body then thinks the message didn't reach her pancreas, she explains, and it resends her message, causing it to overproduce insulin. As a result, insulin resistance develops and blood sugar levels rise over time.

How does diet affect diabetes?

Basically, blood sugar levels are balanced by eating whole foods with a main focus on: lean protein, vegetables, and complex carbohydrates provide the most reliable, stable energy without causing insulin spikes, Gomer says. Conversely, a diet high in sugar, refined carbohydrates and saturated fat can raise blood sugar levels, worsen insulin resistance and, in turn, lead to type 2 diabetes, Palinsky-Wade added.

It is generally recommended to reduce carbohydrates if your blood sugar levels are high, while diabetics are advised to reduce carbohydrates. do not have Carbohydrates should be avoided completely, Palinsky-Wade says.The reason for that is complex carbohydrates A balanced intake of lean protein, good fats, and fiber can actually provide stable blood sugar levels and energy throughout the day, she says. Carbohydrate-containing foods such as whole fruits and vegetables, whole grains, beans, legumes, nuts, and seeds have actually been shown to protect against diabetes and lower your risk of developing it. cardiovascular diseaseshe added.

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