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8 Healthy Eating Tips for People with Type 2 Diabetes
Certain nutrients affect blood sugar levels. For example, carbohydrates have significant effect on blood sugar and include foods such as starches (bread, pasta, rice, cereal, starchy vegetables), beans, dairy (milk, yogurt, soy milk), fruit and fruit juice, sweetened beverages (sodas, sweet tea) and sweets.
Know Your Carbohydrates
While all carbohydrates eventually break down into sugar through digestion, not all are equal. Some carbohydrates contain fiber, which allows sugars to enter the blood stream more steadily. This can prevent rapid spikes in blood sugar levels. By choosing controlled portions of high quality carbohydrates, spread out throughout the day, you can help control your blood sugar more effectively.
Healthy Eating Tips for People with Type 2 Diabetes
Follow a consistent meal plan schedule (as prescribed by your physician or health care provider), which can promote blood glucose control; do not skip meals
Get 20-35 grams of fiber per day from quality carbohydrates – 100% whole grains; variety of fruits & vegetables; beans & legumes. Fiber promotes blood sugar control and heart health
Limit saturated fat; choose lean protein sources – fish, meat substitutes, skinless poultry, lean cuts of meat and non-fat & low-fat dairy such as skim milk, low-fat cheese, low-fat yogurt
Avoid fried foods; enjoy small portions of heart healthy fats like nuts, seeds and oils (olive)
Cut back on high calorie and sugary foods; choose lower-sugar/sugar-free and lower-fat options
Consume alcohol in moderation, men enjoy 2 drinks per day; women enjoy 1 drink per day
Limit sodium to 2300 mg per day which = 1 teaspoon; cut back on salt and salty foods
Engage in regular physical activity, which improves weight, blood glucose control and blood pressure; aim for 150 minutes of aerobics per day or 30 minutes 5 days per week