What’s a Good Type 2 Diabetes Diet?
When looking for a new diet plan for health and fitness, the sheer number of options and outcomes can be mind-boggling and confusing. It can be even trickier to figure out how to proceed if you have type 2 diabetes, as this is a condition that can become very serious if not controlled. For many people, diet and nutrition is the primary way for them to do this.
However, there are still diet plans that type 2 diabetics can follow. These diet plans should aim to keep blood glucose levels steady, and not spike them too much as this can be dangerous for people who can’t process insulin.
What’s the best type 2 diabetes diet?
The general rules
As a general rule, the best diets for people with type 2 diabetes should include the avoidance of high-sugar foods, refined carbohydrates, saturated fats, and processed foods, and focus on sources of unsaturated fats, fruits, vegetables, and whole grains.
Many nutritionists and dietitians recommend eating foods with low salt, sugar, and saturated fat, plus adding at least two portions of oily fish each week and more fruits and vegetables. Some also recommend a starchy carbohydrate with every meal, but some people find that even whole grain carbohydrates cause their blood sugar to spike.
You can keep an eye on which foods cause your blood sugar to rise by performing at-home blood glucose tests before and after each meal.
A low-carbohydrate diet
Low-carbohydrate diets are a popular option for many people who have type 2 diabetes, as avoiding carbohydrates can prevent their blood sugar levels from rising too high. While there’s no hard-and-fast rule as to which foods have a negative impact on blood sugar, as it really is different for every person, for people who find that even low-GI carbohydrates cause them to struggle with high blood sugar, a low-carb diet can be a great solution. It may even be able to reduce their reliance on diabetes-controlling medications. However, for some people, a low-carb diet may lead their blood sugar to become too low, which can also be very dangerous.
Raw food diets
Raw food diets are considered by some to be very healthy as they involve a large amount of fresh fruit and vegetables. If you have type 2 diabetes and want to start a raw food diet, please consult your doctor or dietitian beforehand, as you need to make sure your diet is remaining balanced.
Reducing calorie intake and losing weight can help manage type 2 diabetes (being overweight is strongly linked to developing the condition), so many people undertake very low-calorie diets as there’s some evidence that they are effective. A 2016 study showed that certain low-calorie diet plans could even reverse the condition for some weeks! Since then, low-calorie diets have become very popular with people with diabetes. However, please do consult your doctor before starting to restrict calories as you must do so safely to maintain healthy body weight and bodily functions.