Type-2 diabetes interferes with the process of transferring glucose into the body cells. These cells need sugar to keep the body energized. The muscle and brain cells require insulin to transport sugar into these cells. When reduced insulin levels are experienced, sugar doesn’t get to the cells, resulting in increased sugar levels. Here’s why it is advised that foods with a low glycemic index are consumed when diabetes is suffered, or its tendency is high. When glycemic is well controlled, complications associated with type-2 diabetes will not exist in one’s health.
We will, in this article, take a look at foods that are appropriate for people who suffer from type-2 diabetes, and those that aren’t.
What should Type-2 Diabetics Eat?
Red Kidney Beans
A single serving of kidney beans and other varieties of beans provide soluble fiber. Beans can be so filling. This plant-based soluble fiber regulates irregular sugar levels and ensures the avoidance of risks of complications.
Greek Yogurt
Talk about balanced sugar levels and assured energy supply, Greek yogurt delivers. A medium-sized cup of Greek yogurt has got carbs and protein, enough to enrich the body. Moderation, however, is key.
Leafy Green Vegetables
These vegetables, no doubt, are healthy. Kale and spinach are splendid choices in this category. They’re bursting with lutein – a nutrient that is essential for the maintenance of eye health. Increasing the intake of kale and spinach can lower the risk to some extent.
Berries
Berries are low in glycemic index, making them healthy for blood sugar.
Quinoa
Quinoa is a good mix of protein and dietary fiber. A cup of freshly made quinoa is an excellent meal for type-2 diabetes patients. It`s filling, and it controls sugar in the bloodstream. Its protein content nourishes the body with carbs and protein digestion. Quinoa is a perfect breakfast option: Boiled quinoa is cool with salad or casserole.
Wild Salmon
People who have type-2 diabetes would find wild salmon quite perfect. It is bursting with protein. Its protein content helps lower cholesterol level and balances sugar levels too.
Maintaining cholesterol level is essential in managing diabetes, in order to avoid cardiovascular disorder. Have you tried salmon fillet with sautéed vegetables?
Cruciferous Vegetables
Cruciferous vegetables such as kale, broccoli, cauliflower, Brussels sprouts, and cabbage are bursting with sulforaphane, a nutrient which reduces oxidative stress and other health complications that are common with type-2 diabetes.
Avocado
The body requires a steady intake of good fats, however, in dealing with type-2 diabetes, only good fats from natural sources should be consumed; avocado is an example of such.
Avocado has got dietary fiber and fats that decelerate the absorption and digestion of carbohydrate. This process prevents a sudden spike in blood sugar as well. Eating half avocado daily is just perfect: It prevents a sudden increase in blood pressure, among other benefits.
What Foods should Type-2 Diabetics Avoid?
White Bread
White bread has a high glycemic index that raises sugar levels in a short time. Type-2 diabetics should avoid white bread in any form. They`re not cool for sugar levels in the bloodstream.
Char-Grilled Meat
Char-grilled meat isn`t right for type-2 diabetics because it burns cell membranes and insulin receptors that are connected with insulin resistance.
Fries
Fries with calorie-filled sauces are a no-no for people dealing with type-II diabetes. Baked or boiled potatoes, however, are not unhealthy if eaten in moderation.
Roasted Nuts
Nuts keep the heart healthy, true, but not roasted nuts, when type-2 diabetes is a problem. Roasted nuts worsen insulin resistance and damaged cell receptors.
Certain Beverages
Chocolate sauce, whipped cream, and sprinkles should be nowhere around your coffee mug if you have type-2 diabetes. Did you know that a small cup of regular ice-blended chocolate coffee contains 44g of sugar? Now that`s equivalent to 11 tablespoons. You would agree it is not a good choice for diabetics.
Pastries
Muffins, cinnamon rolls, donuts, etc taste really good, I agree. I also agree that they`re unhealthy too. They actually contain more added sugar and saturated fat than the body requires each day
Smoothies
Smoothies that contain starchy fruit, cream, or sugar will sharply increase sugar levels in the bloodstream. Sweetened fruits such as mango and pineapple have a high glycemic index.
What`s More to Know about Type-2 Diabetes?
Asides nutrition, there are a number of things to be known by people battling type-2 diabetes. Some of them, we will discuss now. Type-2 diabetes is one of the conditions that require a team approach, due to the complications that come with it. An experienced diabetes care team, usually, would have experts in various fields to ensure that all goes well. Certified diabetes educators, a primary care physician, an endocrinologist, a podiatrist, an ophthalmologist, a dentist, and even more specialists are usually needed in such a team. Does it sound more complex than it ever did? Not to worry, as proper care can be taken with the right professionals around. Let`s take a look at other points to note.
People who are 45 or older should get tested for type-2 diabetes. People in this category have higher chances of having type-2 diabetes.
- overweight people
- people who have a family history of diabetes
- people who lead sedentary lives
- people with a family history of cardiovascular disease
- people who have polycystic ovary syndrome (PCOS)
- people who high blood pressure
- people who have abnormal cholesterol levels (low HDL or high triglycerides)
It’s the Most Common Type of Diabetes
Over 20 million people in the U.S. have diabetes, and of those, 90 to 95 percent have type-2 diabetes. Scary, isn`t it?
Increased Risk of Eye Problems
About 50 to 55 percent of people living with diabetes have some amount of diabetic retinopathy, an eye condition caused by damage to the blood vessels in the retina. This condition is a major cause of blindness in the U.S. Other eye-related diabetes complications are glaucoma and cataracts.
Heart Issues
A worrisome heart health is a challenge that diabetics may have to deal with. High blood glucose levels create damage to nerves and blood vessels eventually. Plaque buildup is one of the results of high glucose levels, increasing the risk of heart disease and stroke, twice more than that of someone who doesn’t have diabetes. Heart attack and stroke, in fact, are the most common causes of death among people with diabetes.
Weight Loss Helps
Weight loss improves the body’s ability to process glucose and use insulin. Overweight people who lose weight have been found to inhibit or prevent the development of type-2 diabetes. Doesn`t this sound like a good deal?
Oral Health is Essential
Diabetes increases the risk of oral issues such as dry mouth and periodontal gum disease. Gum disease, in particular, makes it uneasy to control blood glucose. Practice good oral hygiene if you have diabetes; and really, everyone should, diabetes or not — brush and floss daily. Going for regular checkups is essential too.
Kidney Failure
Chronic kidney failure is one of the results of diabetes. About 100,000 people are diagnosed with kidney failure in the U.S. annually, and nearly 44 percent of the cases are caused by complexities of diabetes. How sad.
Final Words…
With the details given, dealing with type-2 diabetes should be easier to deal with. You don`t have type-2 diabetes? Share this with someone.
