What is the best diet for type 2 diabetes?
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We’ve all heard of Type 2 diabetes
It’s the most common form found in the US and many other parts of the world.
More than 90% of those diagnosed with diabetes have this type, and it’s widely believed by the medical profession that there are many more undiagnosed cases.
Type 2 diabetes is usually developed later in life. It’s most common in people over 55, but there is no age limit!
Many people with Type 2 diabetes are overweight and have unhealthy lifestyles, and in the modern world, both obesity and a sedentary lifestyle (which are already very common) are becoming more prevalent, so it’s perhaps unsurprising that in many countries, Type 2 Diabetes is a silent epidemic.
The pancreas of Type 2 Diabetes sufferers sill produces insulin. However, the body can’t use it effectively leading to a build up of glucose in the blood.
Type 2 Diabetes Symptoms
Symptoms usually develop over time, and are not always obvious, but Type 2 Diabetes symptoms often include:
- fatigue,
- frequent urination especially at night,
- unusual thirst,
- weight loss,
- frequent infections and slow healing sores.
Some sores never heal and if not treated it’s not uncommon for people with Diabetes to have limbs amputated (more usually legs, feet and toes).
If Type 2 diabetes symptoms go untreated, the patient risks slipping into a diabetic coma, which can be fatal.
Get a Proper Diagnosis from a Healthcare Professional
It is, of course, really important if you have any symptoms of type 1 or 2 diabetes, you speak with a health professional and get tested.
But once diagnosed with Type 2 diabetes, there are a number of things you can do to help control, or in some cases, even reverse the disease.
One of the easiest things to do is to switch to a healthy eating plan.
Many people talk about the best diet for type 2 diabetes, but relly, it’s just a good varied healthy diet.
Sure you should cut down on fats and manage carbs, but then, so should everyone!
So what is the best diet for Type 2 Diabetes
Many of us live in a fast or processed food world. The food we eat is often packed with salt, sugar, fat and without us really noticing
The best diet for type 2 diabetes attempts to achieve 3 things:
- Achieve ideal weigh
If you have diabetes, then being overweight can cause even more complications.
If you don’t have diabetes, being your ideal weight has to be a good thing, right? - Maintain normal blood glucose level
If you have diabetes, this is extremely important. If you have too much or too little glucose in your body you can have some serious trouble.
If not, maintaining the right blood glucose level will help you to feel energized and not hungry. - Limit foods that contribute to heart disease
Clearly, heart disease is a very serious problem and obviously, it’s worse if you also have diabetes.
The best diet for type 2 diabetes manages carbohydrate intake.
There are three types of carbohydrates.
- starches (these are often referred to as complex carbohydrates),
- sugar, and
- fiber.
Remember that labels sometimes just give you total carbohydrates which takes into account all 3 types.
Basics to consider when creating the best diet for type 2 diabetes
- don’t pack your diet with things you don’t much like!
- 50%-60% of your daily calories will come from carbohydrates.
This usually translates to around 45-60 grams of carbohydrates per meal.
It’s best to stick with whole grains and multi grains instead of processed white flour where possible, and you should try to consume more raw foods and fresh fruits and vegetables for your carbohydrates.
You should also try to consume more of the non-starchy vegetables - 12%-20% of your daily calories will come from protein.
You should try to stick with lean meats including:- Chicken and turkey with the skin removed
- Fish, including tuna, salmon, cod, mackerel, sardines etc…
- Seafood including crab, lobster, clams, oysters, prawns etc…
- Lean cuts of beef and pork. The best cuts are sirloin or pork loin, and generally, the less visible marbled fat, the cut of meat has the better. However, if you subscribe to the ‘fat is flavour’ philosophy, have smaller portions, and remove visible fat before eating.
- Other protein sources include eggs, tofu, low fat cheese, nuts, etc…
Most people eat three meals per day. The best diet for type 2 diabetes works a little different. It’s best if you eat litle and often – 5-6 times per day. This will help to keep your blood glucose level stable and to feel full all day without craving food.
Summary
The best diet for type 2 diabetes is actually a pretty good diet for everyone. That’s of course great news, because it means your whole family can benefit by eating the same foods. No ned for a separate meal for the diabetics!
