What to eat, what to avoid, and why it matters

Type 2 diabetes friendly foods

protein

Protein is central to a healthy diabetic diet because it's needed for hormone balance, muscle growth and repair, and blood sugar management, Gomer says. Plus, he adds, both animal and plant-based proteins are very satiating and can help you stay full for longer.

• egg
• lamb
• chicken
• turkey
• fish
• seafood
• Tofu
• Tempe
• legumes
• lentil
• beans

vegetables

Nonstarchy vegetables are diabetes-friendly and are a good source of vitamins, minerals, and fiber, Gomer says. 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

Fruit gets a bad rap when you have type 2 diabetes, but low-carbohydrate fruits are actually good for you, thanks to their vitamins, minerals, and low glycemic index (meaning they have little effect on blood sugar levels). A great addition to your meals. Dr. Erin Palinsky-Wade is a diabetes nutritionist and “ 2 day diabetes diet. She adds that the fiber in fruits can also promote blood sugar balance and a healthy gut.

• 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 have anti-inflammatory properties and are key to brain function and 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 foods are also rich in soluble fiber (think rolled oats), which can help slow glucose absorption, improve insulin sensitivity, and lower cholesterol levels, says Palinski-Wade. says Mr.

• 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 increases the ratio of omega-6 to omega-3 fatty acids, which can have negative effects on the heart and gut, Gomer said. They also usually contain additives that can cause bloating, gas and irritation, 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.

• White bread
• pastry
• muffin
• waffle
• pancake
• pizza
• White flour crackers and pretzels
• white rice

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 her message is resent, causing it to overproduce insulin. As a result, insulin resistance develops and blood sugar levels rise over time.

How does diet affect diabetes?

At a basic level, eating a whole-food diet focused on lean proteins, vegetables, and complex carbohydrates will help balance your blood sugar levels. That's because these foods provide the most reliable and steady supply of 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 when blood sugar levels are high, but diabetics should avoid carbohydrates. do not have Carbohydrates should be avoided completely, says Palinsky-Wade.The reason for that is Complex carbohydrates balanced with lean protein, good fats, and fiber can actually provide stable blood sugar levels and energy throughout the day, she says. Foods containing carbohydrates, such as whole fruits and vegetables, whole grains, beans, legumes, nuts and seeds, have actually been shown to prevent diabetes and lower the risk of cardiovascular disease, she adds. Ta.