What does an ideal food chart for Type 2 diabetes include?

by Jay S. Certified Diabetes Educator

It is common knowledge that having the right food is the key to keeping your sugar under control. You might get baffled as to what is the right food for a Type 2 diabetic person.

We have created a list of foods that should be avoided and consumed if you are a Type 2 diabetic.

Foods to consume if you have Type 2 diabetes

Fruits and Vegetables

They serve as a good source of vitamins, minerals and fiber. They should be chosen on the basis of their low glycemic index. Vegetables can include salad greens, broccoli, cauliflower, green beans, asparagus, etc. fruits on the other hand, can include Plum, berries, oranges, peaches, apples, etc.

Dairy

Dairy products are known to be a good source of calcium and protein. There is also research that proves that dairy products have a positive effect on insulin secretions in the case of a person having Type 2 diabetes. Dairy options for people with Type 2 diabetes include skimmed or low-fat milk, fat-free or low-fat Greek yogurt and parmesan, cottage or ricotta cheese.

Whole Grains

Whole grains break down slowly and therefore are less likely to cause a spike in your sugar levels. Ideal whole grains for a diabetic person include whole wheat, quinoa, oatmeal, millet, barley, cornmeal, etc. They also leave you feeling full for a longer time.

Meat, Fish and Poultry

They are a rich source of protein. They take a longer time to digest and therefore, they are less likely to cause a spike in your sugar levels. Options for Type 2 diabetics include eggs, fatty fish, white fish fillets, boneless or skinless chicken strips or breasts, etc.

Foods to avoid if you have Type 2 diabetes

Trans Fats

Trans fat is considered to be harmful to your sugar levels. It is created by adding hydrogen to unsaturated fat. Sources of trans fat include peanut butter, frozen dinners, margarine, creamers, spreads, etc. they are also used by food manufacturers and added to muffins, baked goods, crackers, etc. to increase their shelf life.

Sweetened Beverages

Sweetened Beverages are high in both calories and carbs. They make it difficult to manage blood sugar levels. They are also high in fructose content which leads to insulin resistance. Fructose content can also lead to belly fat and high levels of cholesterol and triglyceride.

Fruit Yoghurt

It is made from low-fat or no-fat milk and it has a high content of carbs and sugar. Fruit yogurt is known to contain more sugar than ice cream.

White bread, Pasta, Rice

They are all processed foods that have a high content of both calories and carbs. As they are low in fiber and high in carbohydrates, they can lead to a spike in your sugar levels.

Along with consuming the right food, it is also important for a diabetic person to follow a regular workout regime and to regularly monitor his/her sugar levels. Optimize your diet and lifestyle according to your sugar levels and lead a happy and healthy life.