If the current trends continue, there will soon come when 1 out of every 3 Americans will have Type 2 Diabetes. It is not a problem just for the US; it also affects people across the globe.
About 537 million adults aged 20-79 years are living with diabetes. Reports predict that the number will rise to 643 million by 2030. By 2045, it will be 783 million.
With these statistics, you can understand why it is crucial to find the best food for those with Type 2 Diabetes.
One good news is that proactive health, exercise, and diet may go a long way to preventing diabetes or avoiding severe complications.
Why You Need Nutrition Diabetes Management
If you want to manage diabetes successfully, it is essential to intake a diet based on solid nutritional evidence. A healthy diet is one of the conscious efforts to eat food that provides your body with the most nutrition and benefits while preventing blood sugar spikes.
The American Diabetes Association lists ‘superfoods’ packed with full minerals, fiber, and vitamins. Here’s how these foods can help you.
Diet for Type 2 Diabetics
Following a healthy diet for Type 2 diabetic patients is a long journey. The key is to eat a nutritious meal and follow the eating plan. However, one thing to remember is to avoid eating too many carbs and flavorful food alternatives to foods high in saturated fats.
1. Leafy, Dark Green Vegetables
If you want to fight against diabetes and heart diseases, dark green, leafy vegetables like kale or spinach are the right choice. These are high in vitamins A, C, E, and K, calcium, and iron. But on the other hand, these veggies are packed with carbohydrates and calories as they provide good fiber.
2. Whole grains
Whole grains are one of the best additions to your diet. However, there are better choices than processed grains. They do not mill whole grains like brown rice. Thus, the nutrients found in their germ and bran remain intact.
Berries are high in antioxidants no matter which you choose, strawberries, blackberries, or blueberries. They are one of the best alternatives to sugary desserts and have fiber, potassium, vitamin K, and vitamin C.
4. Food high in Omega-3 Fatty Acids
Omega-3 Fatty Acids reduce the risk of inflammation and heart disease and, therefore, should be on everyone’s plate. Fish high in omega-3 acids include trout, sardines, herrings, tuna, and salmon.
If you do not like fish, other foods high in omega-3 fatty acids include soy beverages, yogurt, specific fortified brands of eggs, canola oil, walnuts, and flaxseed.
Nuts, especially flax seeds and walnuts, are top sources of omega-3 fatty acids. Nuts also provide a lot of proteins and are an excellent alternative to snacks to sugar items.
6. Carb Intake for Type 2 Diabetics
There is no single answer that fits perfectly for everyone. You will need to tailor your carb intake that suits you. Many things also depend on how much exercise you get, your weight, age, and other factors.
However, you should ensure to stay within the target. The key is to manage the carb intake and to stay safe within the target range.
You should remember to eat the same amount of carbs during every meal, which will help you stabilize your blood sugar levels.
7. Canned vegetables
Canned vegetables are one of the better choices than fast foods, but canned versions often contain a lot of sodium. If you use canned vegetables, rinse them under running water to remove the excess salt as much as possible.
8. Fruit juices
Fruit is unsuitable, but these juices often add high-fructose corn syrup and other processed sugar. Ensure to check the label. They are also missing fiber which changes how the blood sugar reacts.
9. Canned fruit
Canned fruits come packed with high amounts of added sugar. Therefore, if you select canned fruit, ensure it comes in water instead of syrup.
How to Manage Type 2 Diabetes
If you want to manage Type 2 diabetes, it is a lifelong endeavor. But, it could be a tough task for a person.
Here are a few tips that can help you manage Type 2 diabetes:
- Always eat well-balanced meals with high vegetable quantity
- Monitor blood sugar levels
- Find an activity you like
- Beware of spikes in blood sugar
- Diabetes makes it challenging for your body to fight infections
- Keep a close eye on your feet
With Type 2 diabetes, it matters about what you eat. A diet place can improve your time in your glucose target range. With a few lows and highs, you can reduce the potential risks of complications related to diabetes.
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