Type II diabetes interferes with the process of transporting glucose to the body’s cells. Your cells need sugar to fuel your body and give it energy. Doctors have discovered that your muscle and brain cells need insulin to transport sugar to them. When insulin levels are lower, sugar does not reach the cells, causing sugar levels to rise.
People with diabetes are therefore advised to eat food with a low glycemic index. Adequate blood glucose control helps prevent the complications associated with type II diabetes. Nutritionists recommend eating complex carbohydrates and avoiding processed foods that are simple carbohydrates.
This article discusses the foods that people with type II diabetes should include in their diet, as well as the foods they should leave out.
What can I eat if I have type 2 diabetes?
Quinoa is a combination of protein and fiber. A cup of freshly cooked quinoa is the perfect meal for patients with type II diabetes. It helps you stay full and keep your blood sugar under control. Quinoa protein helps the body metabolize carbohydrates and digest protein.
Quinoa can be used for breakfast or you can add cooked quinoa to a salad or stew.
2. Wild salmon
People with type 2 diabetes can opt for salmon without a second thought. Wild salmon is a source of protein. This protein lowers cholesterol levels and balances sugar levels.
Maintaining cholesterol levels is necessary in the case of diabetes, as it can contribute to cardiovascular disease. You can combine salmon fillets with vegetables and sauce for a nutrient-rich meal.
3. Red beans
Eating a serving of kidney beans or another type of bean can provide soluble fiber. Beans take a long time to nibble on crackers or processed bars.
This soluble plant fiber regulates irregular sugar levels and prevents the risk of further complications, especially in type II diabetes. You can eat mung beans, garbanzo beans and black beans every day to improve your fitness.
4. Greek yogurt
Greek yogurt allows you to maintain a balance between energy and sugar in your body. A medium cup of Greek yogurt contains carbohydrates and protein. These nutrients also curb appetite. You should add Greek yogurt to your smoothie or eat it as a snack with citrus fruits to increase your food intake.
Although regular Greek yogurt controls your blood sugar, you should also avoid consuming too much of it.
5. Green vegetable leaves
There is no doubt that vegetables are good for your health. However, in the case of type II diabetes, non-starchy vegetables should be eaten to avoid adverse effects. Health experts recommend a wide variety of cabbage and spinach for non-starchy vegetables.
This leafy vegetable is rich in lutein, an essential nutrient for healthy eyes. People with diabetes are at increased risk of many eye diseases. And increased consumption of kale and spinach may reduce the risk to some extent.
Sweet or chocolate desserts are strictly prohibited in type II diabetes. You can satisfy your sweet tooth with blackberries, blueberries and raspberries. All types of berries have a low glycemic index and are considered a superfood for diabetics because berries regularly raise blood sugar levels.
Cauliflower, Brussels sprouts, cabbage, broccoli and kale are so-called cruciferous vegetables and are full of sulforaphane. This nutrient reduces oxidative stress and other health complications commonly seen in type 2 diabetes. B. Neuropathy.
Your body needs good fats regularly. In the case of type II diabetes, however, only good fats from natural sources, such as B. Avocado, can be used. This versatile food source is not only delicious, but also nutritious.
Avocados contain fiber and fats that slow down the absorption and assimilation of carbohydrates. This process also prevents a sudden rise in blood sugar levels. So eat half an eggnog a day and let it do the work for you.
Foods to avoid if you have type 2 diabetes
1. Roasted nuts
It is true that nuts keep the heart healthy. However, you should avoid roasted nuts if you have type 2 diabetes. This type of nut is rich in advanced glycation, which contributes to insulin resistance and damage to cellular receptors.
2. Deluxe Coffee Drinks
Chocolate sauce, whipped cream and sprinkles are tempting on the coffee cup. These luxury coffee drinks are dangerous for people with type 2 diabetes.
Medical experts have found that a small cup of plain chocolate iced coffee contains up to 44 grams of sugar, the equivalent of 11 tablespoons, which poses a threat to diabetes.
You need to work on your sugar cravings because eating cinnamon rolls, donuts and muffins is unhealthy. For example, a cinnamon muffin or sandwich contains more sugar and saturated fat than you need in a day.
4. White bread
White bread has a high glycemic index, which causes the sugar content to rise in a short period of time. People with type II diabetes should avoid any kind of white bread. Look for low GI alternatives to help maintain blood sugar levels.
5. Grilled meat
Grilled meat burns cell membranes and insulin receptors, which are associated with insulin resistance. If you have no choice but to eat grilled meat, remove the black parts of the meat and try to eat small portions with vegetables.
6. French fries
Even though you can eat potatoes, you have to be careful how you prepare them. French fries with mayonnaise or other high-calorie sauces are not recommended for people with type II diabetes. However, baked or boiled potatoes are not dangerous if eaten in moderation.
Cocktails that contain starchy fruit, cream or sugar will raise your blood glucose levels. Avoid sweet fruits like mango or pineapple, as they have a high glycemic index. In addition, special care should be taken when eating fruit and excessive consumption should be avoided.
Studies have shown that people with type II diabetes are prone to cardiovascular disease, which can be fatal. In this case, you should monitor your intake of saturated fats and consume dairy products, fatty meats and palm oil in moderation. Be aware of trans fatty acids when you buy packaged foods, as they have a negative impact on your health.
Maintaining blood sugar levels and overall health, especially in the case of type 2 diabetes, can be difficult. However, with a modified diet, you can reach this stage.
It is very important to include foods with a low glycemic index in your diet to maintain blood sugar levels. Also, to protect your health, consult your doctor before adding new foods to your diet.