Type 2 Diabetes Diet: what appropriate food plan ?
In type 2 diabetes, diet, combined with physical activity, can control the disease and even delay or even avoid taking medication. From breakfast to dessert, here are the principle keys of the diet to adopt.
2 diabetes: Daily breakfast
Pour ne pas “exciter” sa glycémie, we opte pour :
- Wholemeal bread, cereal, dark rye: 60 to 80 g, or the equivalent of 1/3 or 1/4 of a baguette, with a knob of butter. What about “gluten-free” breads? “Unless you are allergic or intolerant, it is better to avoid when you are diabetic because they increase blood sugar even more. “
- A dairy product (yogurt, cottage ) or a slice of ham or a little cheese (30 g maximum) which quenchs hunger without increasing blood sugar. Or, if you crave for sugar, 1 teaspoon of homemade fruit compote.
For lunch and dinner, the ideal type 2 diabetes meal
The ideal food plate for lunch and dinner should contain:
- 1/3 vegetables: cabbage, spinach, green beans, zucchini …
- 1/3 proteins (meat, fish, egg).
- 1/3 starchy foods, go for the less hyper glycemic: pulses, al dente pasta, basmati rice, sweet potatoes, potatoes cooked in their skin, quinoa …
As often as possible, opt for plain yogurt without sugar, or with fruit with 0% fat and sugar free + 1 fresh fruit.
Occasionally: a sweet dessert that does not suddenly raise blood sugar. A fruit yogurt or 2 scoops of ice cream or sorbet or a small slice of cake or homemade pie but in reducing quantities of sugar and fat indicated in the recipe, by a quarter or a third.
If you are hungry yes, but better in the middle of afternoon, because in the morning glycemia is usually a little bit high.
You can go for :
3-4 small low fat and sugar biscuits or 1 fresh fruit or a slice of bread + a small chunk of cheese if you didn’t eat it in the breakfast.
Fructose in fruits is known for raising blood sugar level, but in return it provides fibers that regulate it, but also vitamins and minerals.“Prefer them fresh and with their skins”, without exceeding 2 or 3 servings per day.
Knowing that a serving corresponds to 1 apple, 1 orange, 1 pear, 1 medium banana, 2 kiwis, 2 clementines, 1 small bunch of grapes (100 g, 150 g) or 1 tray of strawberries (250 g).
They provide a great service to diabetics, but recent studies show that heavy consumption, in particular via low calorie sugars (every day) and diet drinks (1.5 liters per week), increases rather than decreases risk of diabetes, and may even make it worse. Stevia appears to be the safest sweetener so far.
People with diabetes should be particularly cautious when it comes to drinking alcohol because alcohol can make some of the complications of diabetes worse. First of all, alcohol impacts the liver in doing its job of regulating blood sugar. Alcohol can also interact with some medications that are prescribed to people with diabetes. Even if you only rarely drink alcohol, talk with your healthcare provider about it so that he or she knows which medications are best for you.
Please take advice from your doctor or professional medical for any further informations. This article is made for general information purpose and it mustn’t be considered as medical advice.
