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Facts you should know about the type 2 diabetes dietSalmon is a diabetes superfood.
Oral Medications for Type 2 DiabetesCurrently, there are nine drug classes of oral diabetes medications approved for the treatment of type 2 diabetes.
What is type 2 diabetes?Type 2 diabetes occurs over time, and involves problems getting enough sugar (glucose) into the cells of the body. (The cells use the sugar for fuel/energy.)
Which types of foods are recommended for a type 2 diabetes diet?
A diabetes meal plan can follow a number of different patterns and have a variable ratio of fats, proteins, and carbohydrates.
SLIDESHOWDiabetes Diet: Healthy Meal Plans for Diabetes-Friendly Eating See SlideshowWhat is the glycemic index? Which type of carbohydrates should be included?
Glycemic index and loadCarbohydrates (carbs) are the primary food that raises blood sugar. Glycemic index and glycemic load are scientific terms used to measure the impact of a carbohydrate on blood sugar.
Carbohydrates can be classified as either
1. Complex carbohydrates (low glycemic load foods, or foods that are a part of a type 2 diabetes low-carb diet plan) are in their whole food form and include additional nutrients such as:
These additional nutrients slow down the absorption of the glucose and keep blood sugar levels more stable. Examples of complex carbohydrates, or low glycemic load (index) foods include:
Grains and starchy vegetablesWhole grains, such as brown rice, quinoa, and oatmeal are good sources of fiber and nutrients; and have a low glycemic load making them good food choices. Processed food labels make it very confusing to understand whole grains. For example, "whole wheat bread" is made in many different ways, and some are not that different from white bread in its blood sugar impact (glycemic load). The same is true for whole grain pasta, it's still pasta. Whole grains have less of an impact on blood sugar because of the lower glycemic load. Choose whole grains that are still in their grain form like brown rice and quinoa, or look at the fiber content on the nutrition label. For example, a "good" whole grain high-fiber bread will have 3+ grams of fiber per slice. Starchy vegetables that are good sources of nutrients like vitamin C, and that are higher in carbohydrates than green vegetables, but lower in carbs than refined grains. They can be eaten in moderation. Starchy vegetables include:
The above starchy vegetables are best eaten in smaller portions (1 cup) as part of a combination meal that includes protein and plant-based fat. Non-starchy vegetablesNon-starchy vegetables, such as green vegetables, can be eaten in abundance. These foods have limited impact on blood sugar, and also have many health benefits, so eat up! Almost everyone can eat more vegetables - we need at least five servings a day. Fresh vegetables are a great option, and usually the tastiest option. Studies show that frozen veggies have just as many vitamins and nutrients because they are often frozen within hours of harvesting. Just check to make sure there aren't added fats or sweeteners in the sauces that are on some frozen veggies. If you don't like vegetables on their own, try preparing them with fresh or dried herbs, olive oil, or a vinaigrette dressing. Aiming to consume a rainbow of colors through your vegetables is a good way to get all of your nutrients. 2. Simple carbohydrates (high glycemic load foods, or foods that are not part of a type 2 diabetes diet plan because they raise blood sugar levels) are processed foods, and don't contain other nutrients to slow down sugar absorption and thus these foods can raise blood sugar dangerously fast. Many simple carbohydrates that are off-limits are easily recognized as "white foods." Simple carbohydrates or high glycemic index foods that should not be included in your diet, for example::
Which type of fats are recommended?Fats have little direct effect on blood sugar; but, as part of a meal, they are useful in slowing down the absorption of carbohydrates. Fats also have effects on health that are not related to blood sugar. For example:
Which types of protein are recommended?Protein provides slow steady energy with relatively little effect on blood sugar. Protein, especially plant-based protein, should always be part of a meal or snack. Protein not only keeps blood sugar stable, but it also helps with sugar cravings and feeling full after eating (satiety). Protein can come from both animal or plant sources; however, animal sources are also often sources of unhealthy saturated fats. Good protein choices include:
Pay attention to the balance of macronutrients (fat, protein, and carbohydrates) in a meal to support stable blood sugar levels. Specifically, fat, protein, and fiber all slow down the absorption of carbohydrates and thus allow time for a slower, lower insulin release and a steady transport of glucose out of the blood and into the target tissues - this is a good thing. What types of diet or meal plans are recommended for people with type 2 diabetes?Several dietary patterns have been studied, and have shown to have beneficial effects on type 2 diabetes. Because multiple patterns work, people can choose the eating pattern that works best for them. However, there are commonalities among all healthy diabetes diets. All healthy diabetes meal plans include:
People with type 2 diabetes must be extra aware of the carbohydrate content of their meals so their blood sugar levels don't rise, or if they are using injectable insulin, so they can dose insulin appropriately. QUESTIONDiabetes is defined best as... See AnswerWhat are vegetarian or vegan diets?
A vegetarian or vegan diet can be a good choice for people with diabetes. Vegetarian and vegan diets are typically high in carbohydrates - about 13% higher than a diet with that includes both plant and animal products (omnivorous) – which we generally think is bad for diabetes. However, a vegetarian or vegan diet is typically fiber-rich and lower in calories and saturated fat, so the inflammatory risks associated with high meat consumption are avoided. Research studies that have tested vegetarian and vegan diets for people with diabetes; have found them to be beneficial at reducing blood sugar. A good quality vegetarian or vegan diet:
What is the ADA diabetes diet?The American Diabetes Association (ADA) advocates for a healthy diet with an emphasis on balancing energy intake with exercise. Historically, they have advocated for the majority of calories coming from complex carbohydrates from whole grains such as whole-grain bread and other whole-grain cereal products and a decreased intake of total fat with most of it coming from unsaturated fat. Recently, this has shifted to acknowledge that there is no one ideal macronutrient ratio, and that dietary plans should be individualized. ADA guidelines advocate:
However, many people find these guidelines difficult to implement in real-life, and the dietary patterns described below can be easier and more common sense ways for people to manage their eating plan. Subscribe to MedicineNet's Diabetes NewsletterBy clicking "Submit," I agree to the MedicineNet Terms and Conditions and Privacy Policy. I also agree to receive emails from MedicineNet and I understand that I may opt out of MedicineNet subscriptions at any time. What is a Paleo diet?Paleolithic diets include a moderate amount of protein, and have gained a lot of attention recently. The theory behind this dietary pattern is that our genetic background has not evolved to meet our modern lifestyle of calorically dense convenience foods and limited activity, and that returning to a hunter-gatherer way of eating will work better with human physiology. This has been studied in a few small trials, and it does seem beneficial for people with type 2 diabetes. The Paleolithic diet is based on:
The Paleolithic diet excludes:
The Paleo Diet doesn't specify macronutrient balance or caloric intake goals. In reality, when people in a study followed the Paleolithic diet, it turned out the diet was lower in total energy, energy density, carbohydrates, dietary glycemic load, fiber, saturated fatty acids, and calcium; but higher in unsaturated fatty acids (good fats), dietary cholesterol, and several vitamins and minerals. Research also demonstrates that people with diabetes are less hungry, have more stable blood sugar, and feel better with lower carbohydrate diets. What is the Mediterranean diet?The Mediterranean diet is high in vegetables. This refers to the true Mediterranean pattern traditionally followed in the south of Italy and Greece, not "Americanized Italian," which is heavy in pasta and bread. The Mediterranean pattern includes:
This pattern of eating is very nutrient-dense, meaning you get many vitamins, minerals, and other healthful nutrients for every calorie consumed. A very large recent study demonstrated that two versions of the Mediterranean diet improved diabetes control including better blood sugar and more weight loss. The two versions of the Mediterranean diet that were studied emphasized either more nuts or more olive oil. Since both were beneficial, a common-sense approach to adopting the Mediterranean diet would include both of these. For example, sprinkle chopped almonds on green beans or drizzle zucchini with olive oil, oregano, and hemp seeds. Five diabetes superfoods
Superfoods are foods that benefit your health beyond providing calories or fats, protein, or carbohydrates. Superfoods may be particularly rich in types of vitamins or other nutrients that are uniquely beneficial for people with type 2 diabetes. 1. Chia seedsChia is a type of seed that provides fiber, protein, and omega-3 fatty acids. Chia is a superfood because it brings down the glycemic load of any meal, increases hunger satisfaction (satiety), and stabilizes bloods sugar. Adding chia to your breakfast will help keep you full longer. They primary type of fiber in chia is soluble fiber. Soluble fibers turn to a gel when mixed with water. This makes chia seeds excellent to use in baking and cooking when a thickener is needed. Chia mixed with almond milk, cocoa, and a low-glycemic index sweetener like agave or stevia makes an excellent healthy pudding! 2. Wild salmonSalmon is a type 2 diabetes superfood because salmon is a great source of anti-inflammatory omega-3 fatty acids. There are differences in the fatty acids in wild vs. farmed salmon. This is because of what the fish eat. Wild salmon eat smaller fish and live in colder waters, which causes them to develop a higher ratio of anti-inflammatory omega-3s to saturated fats in their meat. Farmed fish are up to 10 times higher in persistent organic pollutants, antibiotics, and other contaminants. These harmful chemicals are pro-inflammatory and have been associated with increased risk of cancer and heart disease. 3. White balsamic vinegarThe superfood vinegar is best consumed as vinaigrette dressing on your salad, but it has beneficial effects no matter how you enjoy it. Vinegar slows gastric emptying, which has several beneficial effects for people with type 2 diabetes. This slows the glucose release into the bloodstream, allowing for a small, steady insulin response instead of a large insulin surge. Vinegar also increases satiety, so if you enjoy salad with vinaigrette as your first course, you are less likely to overeat during the main course. 4. CinnamonCinnamon lowers the blood glucose level in people with type 2 diabetes, and it has been well researched and found to be beneficial at doses of about 1 teaspoon/day.
Its high polyphenol content also has added benefit in preventing health complications. 5. LentilsLentils are a superfood because they contain important vitamins, have great protein, and have lots of fiber. Lentils are rich in:
Lentils have a great balance of protein and complex carbohydrate (high in fiber), and are very versatile to cook with.
Which foods should be avoided in a type 2 diabetes meal plan?People with type 2 diabetes should avoid many of the same unhealthy foods everyone should limit. Dietary restrictions include:
The best way to avoid these foods is to shop around the edges of the grocery store and minimize the number of processed, packaged foods in the middle. Sticking with "real" food in its whole, minimally processed form is the best way to eat well for diabetes. People with type 2 diabetes who eat a healthy diet pattern like the ones discussed here reduce the risk of complications that stem from high blood sugar, like cardiovascular disease and obesity. Can I drink alcohol if I have type 2 diabetes?For most people with type 2 diabetes, the general guideline for moderate alcohol consumption applies. Research shows that one drink per day for women and two a day for men reduces cardiovascular risk and doesn't have a negative impact on diabetes. However, alcohol can lower blood sugar, and people with type 2 diabetes who are prone to hypoglycemia (such as those using insulin) should be aware of delayed hypoglycemia. Ways to prevent hypoglycemia include:
It also is important to know that hypoglycemia symptoms often mimic those of intoxication. How can I make healthier choices when eating out?
It can be challenging to eat out, both because of the unknowns about what exactly a meal will contain in terms of carbs and calories, but also because eating out with friends or family can often lead to unintentional pressure to eat foods you would be better off without, such as dessert!
What are the complications of type 2 diabetes?Type 2 diabetes can lead to a number of complications such as kidney, nerve, and eye damage, as well as heart disease. It also means cells are not receiving the glucose they need for healthy functioning. A calculation called a HOMA Score (Homeostatic Model Assessment) can tell doctors the relative proportion of these factors for an individual with type 2 diabetes. Good glycemic control (that is, keeping sugar/carbohydrate intake low so blood sugar isn't high) can prevent long-term complications of type 2 diabetes. A diet for people with type 2 diabetes also is referred to as a diabetic diet for type 2 diabetes and medical nutrition therapy (MNT) for people with diabetes. Medically Reviewed on 4/22/2022 References Alison B. Everet, et al. "Nutrition Therapy Recommendations for the Management of Adults with Diabetes. Diabetes Care Journal. January 2014 vol. 37 no. Supplement 1 S120-S143 Allen R, et al. "Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis." Ann Fam Med. 2013 Sep-Oct;11(5):452-9. Chungchunlam SM, et al. "Dietary whey protein influences plasma satiety-related hormones and plasma amino acids in normal-weight adult women." Eur J Clin Nutr. 2015 Feb;69(2):179-86. Diabetes Research and Action Education Foundation. Cinnamon and Diabetes. Ericson U, et al. "Food sources of fat may clarify the inconsistent role of dietary fat intake for incidence of type 2 diabetes." Am J Clin Nutr. 2015 Apr 1. pii: ajcn103010. [Epub ahead of print] PubMed PMID: 25832335. Franz, Marion J. "The Dilemma of Weight Loss in Diabetes." Diabetes Spectrum 20.3 July 2007: 133-136. Jönsson T, et al. "Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study." Cardiovasc Diabetol. 2009 Jul 16;8:35. Kelemen LE, Kushi LH, Jacobs DR Jr, Cerhan JR. "Associations of dietary protein with disease and mortality in a prospective study of postmenopausal women." Am J Epidemiol. 2005 Feb 1;161(3):239-49. P Klonoff DC. "The beneficial effects of a Paleolithic diet on type 2 diabetes and other risk factors for cardiovascular disease." J Diabetes Sci Technol. 2009 Nov 1;3(6):1229-32 Kodama S, et al. "Influence of fat and carbohydrate proportions on the metabolic profile in patients with type 2 diabetes: a meta-analysis." Diabetes Care. 2009 May;32(5):959-65. Lasa A, et al. "Comparative effect of two Mediterranean diets versus a low-fat diet on glycemic control in individuals with type 2 diabetes. Eur J Clin Nutr. 2014 Jul;68(7):767-72. Mayer-Davis, E.J. "Low-Fat Diets for Diabetes Prevention." Diabetes Care 24.2 April 2001: 613-614. Oberg EB, et al. "CAM: naturopathic dietary interventions for patients with type 2 diabetes." Complement Ther Clin Pract. 2011 Aug;17(3):157-61. Trapp, C and Levin S. "Preparing to prescribe plant-based diets for diabetes prevention and treatment." Diabetes Spectrum February 2012 vol. 25 no. 1 38-44. Yokoyama, Y, et al. "Vegetarian diets and glycemic control in diabetes: a systematic review and meta-analysis." Cardiovascular Diagnosis & Therapy. 2014 Vol. 4. No. 5. |