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Choosing the right foods can keep our blood sugar stable. That’s why those with type 2 diabetes should pay more attention to what they eat as certain foods can lower their blood sugar, while others can make them increase up to a dangerous level.
They don’t have to give up on all the foods and drinks they enjoy. The key is to maintain a balance and eat a variety of healthy fats, carbs, and proteins.
In other words, to make the right combination of foods that will avoid dangerous blood sugar swings and various diabetes complications. Here are the best and worst foods for those with type 2 diabetes.
They should eat a variety of healthy sources of carbs, fats, and proteins. However, they should make sure they monitor portions of high-carb foods as this nutrient has the biggest impact on blood glucose levels.
So, carbs should not consist of more than 45% of their total calories. Also, they should consume proteins and fats in moderation to keep weight and calories in a healthy range.
Here’s a useful tip to have in mind while picking the best foods: Non-starchy veggies should make half of one’s plate, and the rest should be healthy foods like seeds and nuts, whole grains, low-fat or non-fat dairy, lean protein, and small portions of healthy fats and fresh fruits.
One should limit their processed carbs and sugar intake, such as candy, soda, potato chips, corn chips, and other packaged and processed snacks.
Consume lean proteins with low saturated fat content to get enough fiber, keep you full for longer, support weight loss, and reduce insulin resistance.
Good examples of protein-rich foods include:
Worst protein sources are the following:
Those with diabetes shouldn’t avoid all carbs. On the contrary, they should consume whole grains rich in vitamins and fiber.
Some of the best options include:
Note – counting carbs and controlling the portion size is recommended.
Examples of worst options for grains include:
Those with type 2 diabetes can eat dairy in moderation, but only if it’s a good pick. Just take the fat content into account, especially for overweight or obese. Choose fat-free dairy whenever possible.
Good options for dairy include:
Bad options for dairy:
Vegetables are rich in fiber and essential nutrients, but the best option for type 2 diabetes management are the non-starchy ones. They are low in carbs which will keep their blood sugar in check.
Best options for non-starchy vegetables include:
They can also eat certain starchy vegetables but only in moderation. Also, they shouldn’t forget to count them toward their total carbohydrate total. Here are some of them:
Worst vegetables are:
If we choose our fruits wisely and eat it in moderation, they can be great for a type 2 diabetes diet. In fact, we can eat it instead of cakes, pastries, cookies, and other unhealthy processed sweets.
However, we shouldn’t forget to count the carb intake when consuming fruits.
Good fruits include:
Bad options include:
Fats are not necessarily bad for our health and blood sugar levels. In fact, the right kind can help us avoid unhealthy cravings, burn excess pounds, and attain better blood sugar control.
Healthy fats are monounsaturated fats, like those in almonds, avocados, and pecans, as well as polyunsaturated fats in sunflower oil and walnuts.
On the other hand, bad fats are trans fats and saturated fats found in packaged snacks. So, here are the best and worst options.
Healthy fat sources include:
Unhealthy fats include:
Here are the best and worst choices for drinks when it comes to blood sugar control.
Good options:
Bad options include: