A healthy, well-balanced, nutrient-packed diet is crucial for managing type 2 diabetes.
Through decades of research, certain foods have emerged to be incredibly effective at maintaining healthy blood glucose levels for people living with diabetes.
In this article, we'll go over some of the most effective type 2 diabetes-friendly foods and reveal which ones you should avoid.
The Best Foods to Eat in a Type 2 Diabetes Diet
1. Cruciferous Vegetables
Leafy vegetables such as cauliflower, broccoli, bok choy, cabbage, Brussels sprouts, and kale will help you remain full between meals. They're high in fiber and low in carbs. They are also rich in sulforaphane, which improves blood sugar levels.
Wild-caught salmon is a fantastic source of protein and omega-3 fatty acids, which help limit inflammation. Simply sprinkle lemon juice over the flesh or grill it with some garlic for a delicious weeknight dinner.
Hearts of palm pasta is made from strands of fiber-rich palm tree trunks. It only contains four grams of carbs per serving—perfect for a type 2 diabetes diet!
Hearts of palm pasta provides all the deliciousness of a pasta dish without blood sugar spikes after eating. It’s also gluten-free.
4. Low-Carb Pasta
If hearts of palm pasta isn’t your thing, try low-carb pasta made with quinoa, lentils, or chickpeas. They taste great and are much lower in carbs and calories because they are made with less starch than traditional wheat-based noodles.
Use these low-carb options instead of white rice or potatoes in your meal prep.
Palm pasta could come in some varieties, such as traditional, noodles, angel hair and lasagna. They are low-carb and contain almost zero grams of carbohydrates.
The Worst Foods to Eat in a Type 2 Diabetes Diet
A healthy type 2 diabetes diet means making the most out of the calories you consume and avoiding ingredients that will cause your blood glucose to fluctuate.
Here are the foods you should avoid:
1. White Bread, Pasta, and Rice
These foods are a big no-no as they are very heavy in carbs. They are also high on the glycemic index, which is a measure of how much certain foods raise blood sugar levels.
2. Sugary Drinks
Avoid soda, fruit juice, energy drinks, sports drinks, and sweetened iced tea. They are all high in sugar and empty calories.
Avoid cakes, candy bars, cookies, doughnuts, pies, and other baked goods loaded with sugar and carbohydrates.
4. Fried Foods
Fried foods contain high levels of trans fats that significantly increase your risk of heart disease and worsen insulin resistance.
5. Processed Meats
Hotdogs, bacon, sausages, and other cold cuts are high in saturated fat and salt, which can lead to heart disease or stroke.
The Bottom Line
If you have type 2 diabetes, you don’t have to totally deprive yourself of delicious food. There are many ways to enjoy healthy, delicious meals without resorting to sugar or trans fats.
We hope that this article can help you craft the best balanced diet to manage your diet. Let us know about your favorite heart-friendly dish to prepare!