Diabetes has become a common health problem across the globe. People from different age groups are caught with this. IDF.org reports that if nothing changes, by 2045, approximately 783 million people worldwide will have diabetes. In 2021, 537 million adults already had the disease, projected to rise to 643 million by 2030. A 2016 survey shows almost 75 million people in India have type 2 diabetes. In case you are living with type 2 diabetes, eating the best foods for your condition is important. It’s something that only the best endocrinologist in Delhi would recommend.
Foods Safe for type 2 diabetic patients
The following is the list of must-have foods for type 2 diabetes patients.
1. Non-starchy vegetables
Many people with type 2 diabetes are often advised to follow a low-carb diet to manage their symptoms. While reducing the number of carbs consumed can be an effective strategy for managing blood sugar levels and weight, it is also important to include plenty of non-starchy vegetables in your diet. These nutrient-dense foods can help maintain healthy insulin levels and reduce inflammation, which is crucial for improving overall health and well-being in those with type 2 diabetes. Some of the best non-starchy vegetables you can incorporate into your diet include:
● Leafy greens.
● Cruciferous veggies like broccoli and cabbage.
● Colorful root vegetables like beets and carrots.
When consumed regularly, these healthy foods can help regulate blood sugar levels, keep your weight in check, and improve overall energy and vitality.
Leafy greens, broccoli, cauliflower, cucumber, and celery are great for type 2 diabetes patients. These vegetables contain fiber and nutrients that help regulate blood sugar levels and keep you feeling full.
2. High-fiber foods
Type 2 diabetes is a chronic condition that affects millions of people around the world. People with type 2 diabetes often struggle with blood sugar levels, weight gain, and cardiovascular health. However, certain dietary and lifestyle changes can help manage these symptoms and improve overall health. One such dietary change effective for managing type 2 diabetes is increasing your intake of high-fiber foods.
Fiber is important in regulating blood sugar levels and keeping you full and satisfied after meals. This helps prevent excessive snacking between meals, which can lead to weight gain over time. Additionally, fiber slows glucose absorption into the bloodstream, helping to keep your blood sugar levels stable throughout the day.
3. Lean protein sources
The best protein sources for type 2 diabetes patients include lean cuts of meat like chicken or turkey breast, fish high in omega-3 fatty acids (like salmon or tuna), eggs, and legumes. Protein-rich foods help control blood sugar and promote satiety, so they are a must-have for anyone with diabetes.
4. Healthy fats
Some healthy fat sources best for type 2 diabetes patients include olive oil, avocado, and fatty fish high in omega-3s. These fats help regulate blood sugar levels, promote heart health, and protect against inflammation.
Foods to Avoid for Type 2 Diabetes
Also, it’s important to avoid or limit certain foods when you have type 2 diabetes. The best endocrinologist in Delhi would recommend avoiding the following foods:
1. Refined carbohydrates
This includes white bread, pasta, crackers, and sugary snacks. They tend to cause a rapid spike in blood sugar levels that is difficult for the body to manage effectively over time. Instead, opt for healthier whole-grain options or low-carb fruits like berries.
2. Sugary drinks
Sodas, fruit juices, and other sweetened beverages should be avoided or at least limited in a type 2 diabetes diet. These drinks are packed with added sugars that can spike blood sugar levels and lead to weight gain. Opt for water or unsweetened herbal tea instead of sugary drinks.
3. Processed foods
It is always advisable to avoid processed foods as much as possible. Foods like frozen meals, canned soups, processed meats, and packaged snacks are best avoided when you have type 2 diabetes. These heavily-processed foods are high in sodium, preservatives, and other additives that may promote inflammation and interfere with blood sugar control.
While drinking in moderation may be fine for other people living with diabetes, those with type 2 should limit or avoid alcohol. Alcohol can interfere with your blood sugar control and cause sudden spikes or drops in blood sugar levels. If you choose to drink or consume alcohol with a meal, then talk to your doctor about safe limits.
5. High-fat foods
Foods high in saturated or trans fats should be limited when you have type 2 diabetes. These unhealthy fats contribute to inflammation, weight gain, and an increased risk of heart disease. Instead, opt for monounsaturated or polyunsaturated fat sources like olive oil, nuts/seeds, and fatty fish.
If you are living with type 2 diabetes, eating a healthy diet with high-quality foods that help regulate blood sugar levels and promote overall health is important. The best endocrinologist in Delhi can provide personalized recommendations based on your specific needs and preferences, so you can enjoy a well-balanced diet tailored to manage your condition. Eating the right foods can effectively manage your diabetes and help you live a happy, healthy life.