Type 2 Diabetes Diet And Food List

Type 2 diabetes is defined as having high blood glucose levels due to the body's resistance to insulin. Insulin is being produced but the body is ignoring it, causing glucose levels to rise. Type 2 can usually be controlled with diet and exercise, in addition to monitoring any other body system condition that may exist.

What is a Diabetes Diet?

A diabetes diet is one that advocates a proportional grouping of foods, that together help to control blood glucose levels. Your glucose level will be higher after you eat a meal, and lower in between. Coordinating what you eat and when, with regular glucose testing throughout the day, and adequate insulin coverage will keep your glucose at normal levels and prevent complications. One of the keys to staying healthy involves eating a healthy diabetic diet.

Carbohydrates: Are made of sugars, starches, and fiber. Carbohydrates provide fuel for our bodies. Eating the right kind of carbohydrates is important for health.

There are good and bad carbohydrates. Knowing the difference between the two can clear up many misconceptions.

Good Carbs - Fresh fruits, green leafy and colorful vegetables; whole grain breads and cereals; and lean meats such as chicken, turkey, and fish. These foods contain cancer fighting agents and are full of vitamins, minerals and other phytonutrients that our bodies need for proper functioning.

Bad Carbs - Sodas and processed foods, such as breads, cereals, and pasta. You can eat these foods in moderation, but when you do, choose the whole grain variety. Whole grains provide fiber, which can help to lower cholesterol levels. An added benefit to fiber is that it helps to keep the GI tract running smoothly. To find out a food's fiber content, read the label. Using the 5/5 rule, chose foods that have less than 5 g of sugar and more than 5 g of fiber. Following this plan ensures you are getting the daily fiber requirements.

Know Your Carbohydrates:

Fiber:

Fiber is derived from plants. If it comes out of the ground then it is a plant food, therefore it is good for you. Plant foods include:

• Beans and peas


• Whole grains such as wheat, bran, and oat cereals and breads


• Nuts


• Fruits and vegetables. The fresher the better

Many people enjoy taking supplements, but it is better to get your fiber from natural foods. Nothing can replace them as a healthy and natural source of dietary fiber.

Sugars:

You can get natural sugar from sources such as milk or fruit. It is the processed sugars you want to avoid, such as canned fruit or cookies. These are bad carbohydrates and serve to raise blood glucose levels.

Starches:

Food that contain starch are vegetables, dried beans, and grains.

Eating a healthy diet is a part of healthy living. Whether or not you have diabetes, you can reduce your risks for getting it following this simple diet and food list. Eat well for life.

by Barb Hicks, RN/LMT