What Are The Pros And Cons Of The Keto Diet For Type 2 Diabetes
The keto diet is a low carb diet that emphasizes foods rich in protein and fat, such as meat, poultry, seafood, eggs, cheese, nuts, and seeds. It also includes nonstarchy vegetables, such as broccoli, cauliflower, cabbage, kale, and other leafy greens.
It limits foods high in carbohydrates, including grains, dried legumes, root vegetables, fruits, and sweets. Typically, ketogenic diets only include between
of nine studies, low carb diets could help enhance blood sugar management in people with type 2 diabetes while also improving levels of triglycerides and HDL cholesterol.
Another 2018 study had similar findings, reporting that the ketogenic diet could improve blood sugar levels and reduce insulin resistance.
However, depending on the protein-rich foods that you choose, the keto diet and many other low carb diets can be high in saturated fat. You can decrease your consumption of saturated fat by limiting the amount of red meat, fatty cuts of pork, and high fat cheese that you eat.
It can also be challenging to get enough fiber while following the keto diet. For this reason, its important to eat plenty of low carb foods that are rich in fiber, including nuts, seeds, and leafy greens.
Still, more research is needed to learn about the long-term benefits and risks of the keto diet and other low carb approaches to eating.
Breakfast Ideas When You Have Diabetes
Diabetes wont stop you from enjoying your food, but knowing some simple hacks and swaps will help you choose healthier options and make planning your meals a little easier. These ideas may not look much different from what you eat already, and your favourite recipes and meals can usually be adapted to be healthier without you noticing too much difference.
Here are some healthy breakfast ideas to choose from:
- a bowl of wholegrain cereal with milk
- two slices of wholegrain toast with olive oil-based spread
- a pot of natural unsweetened yogurt and fruit
- two slices of avocado with a hardboiled egg.
Don’t Keep Your Goal A Secret
Having a strong support system can make all the difference. That can include friends, family, co-workers, or people who are working toward the same goal.
You can also team up with experts. “I’m a big believer in working with a lifestyle coach, whether it’s in person, over the telephone, or via the Internet,” Dansinger says. You’ll get the advice, structure, and people to hold you accountable. That can make you five times more likely to lose 10% of your body weight.
Recent guidelines urge doctors to refer overweight and obese people to a comprehensive lifestyle program that lasts at least 6 months.
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Mushroom & Thyme Risotto
Using a mixture of quinoa and rice gives a light texture and lovely nutty flavour to this dish
Come home to a warming bowlful of this filling, low-fat soup
Give your system a boost of iron with this low-fat yet satisfying roast pork recipe
This low-fat soup is packed with flavour and so simple to cook
A healthy Cajun-inspired rice pot recipe that’s bursting with spicy Spanish sausage, sweet peppers and tomatoes
Great as an easy dessert for Sunday lunch, then use for breakfasts and midweek puds
Add a crunchy twist to a classic salmon recipe to create a simple yet special supper
This wonderfully light salad is packed with easy-to-find seasonal ingredients and makes a great Christmas starter
Type 2 Diabetes Diet Sample Menus
Now that you know what foods are better if you have diabetes, putting the right foods on your plate is a matter of portions. The key to a balanced diet is planning meals using the diabetes plate methoddivide the plate into quarters: ¼ protein or meat, ¼ carbs, and ½ vegetable and fruit. If you want to lose weight, use 9-inch dinner plates and bowls so you arent piling the food on to a large dinner plate.
For example, fill half the plate with non-starchy veggies such as salad greens or steamed broccoli, and fill the remaining half of the plate with equal portions of a grain or starchy vegetable like mashed sweet potato and a heart-healthy protein such as broiled salmon.
Here are some sample dinner menus to give you an idea of reasonable portion sizes that make up a healthy meal for someone with diabetes . These menus will also give you an idea of the variety of delicious and balanced meals that can fit into a diabetes meal plan. In addition, the infographic above features a weeks worth of breakfast, lunch, and dinner ideas consistent with a diabetes diet plan.
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Best And Worst Diet Plans For Type 2 Diabetes
According to the ADA, a Mediterranean-style diet, a plant-based diet, and a diet known as Dietary Approaches to Stop Hypertension are all good starting points for a type 2 diabetes meal plan that can be modified to accommodate your personal eating preferences.
These diet approaches have 2 important factors in common: mostly whole foods and meals built around vegetables and fruit. The ADA also now recommends low-carb diets as an option for people with type 2 diabetes.
If you like following a formal diet plan, you can talk with your doctor or diabetes educator about which plan or combination of plans might make sense for you. Here is more information on the plans mentioned above as well as other popular diet plans that have been studied for the prevention or treatment of type 2 diabetes.
Success Story: Reversing Diabetes With A Plant
Growing up, Marc Ramirez thought that diabetes was inevitable. As a young adult, his mother and six of his siblings battled type 2 diabetes and suffered through side effects, including kidney and pancreas transplants, amputations, and dialysis. Eventually, Marc was diagnosed, too. He tried to improve his health by lowering his carb intake and exercising, but he soon found himself on daily insulin injections and four other medications. Frustrated and feeling hopeless, he asked his doctor if he would ever live a life without daily medications. When his doctor said, no, Marc decided to take his health into his own hands.
After hearing about the health benefits of a plant-based diet, he and his wife decided to give it a try. His new diet followed just a few simple rules: He would avoid animal products and keep it low in fat. Otherwise, he could eat as much as he wanted, without counting carbs or calories. Marcs daily menu included foods like oatmeal with fruit, pasta primavera piled high with vegetables, and spicy black bean burritos. Under his doctors supervision, in less than two months, Marc was not only able to drop his daily insulin injections, but every last one of his medications. His glucose levels are now completely normal.
Eric Adams on Reversing His Diabetes Diagnosis
Brooklyn borough president Eric Adams reversed his type 2 diabetes diagnosis after adopting a plant-based diet.
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Make An Appointment With A Registered Dietitian
Beyond these basic principles, theres no one-size-fits-all eating pattern for when youre living with type 2 diabetes.
Some people find it helpful to follow the Mediterranean or DASH eating pattern. These eating patterns are rich in whole grains, legumes, and other complex carbohydrates.
Other people have reported success with low-carbohydrate eating plans. This style of eating focuses on foods that are high in protein and low in carbohydrates.
The best approach is likely one thats customized to your needs and preferences.
To help you develop an eating plan that works for you, consider asking your doctor for a referral to a registered dietitian.
A dietitian can help you design a personalized plan that meets your health needs, while taking your food preferences, cooking habits, and budget into account.
Reversing Type 2 Diabetes Through Diet
Type 2 diabetes was once thought to be irreversible and progressive after diagnosis, but much interest has arisen about the potential for remission. Consensus on the definition of remission is a sign of progress: glucose levels lower than the diagnostic level for diabetes in the absence of medications for hyperglycaemia for a period of time .3334 However, the predominant role of energy deficit versus macronutrient composition of the diet in achieving remission is still controversial.
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Which Foods Fight Diabetes
These foods are high in the nutrients, such as fiber, vitamins, and minerals, that protect against diabetes and other diseases.
Dark green leafy vegetables. Theyâre low in calories and carbs, and high in nutrition. They also have a low glycemic index, so theyâll help keep your blood sugar under control. And they contain magnesium, a mineral that helps your bodyâs insulin work like it should. Add spinach, kale, or collard greens to your salads, soups, and stews.
Berries. To satisfy your sweet tooth, pick berries. Theyâre loaded with fiber, antioxidants, and vitamins. Research shows that eating low-GI fruit as part of a low-glycemic diet can lower blood pressure and heart disease risk.
Fatty fish. Aim to eat fish twice a week. Fatty fish, like salmon, tuna, mackerel, and sardines, are packed with healthy omega-3 fats, which lower inflammation. They protect against heart disease and an eye condition called diabetic retinopathy. For the biggest benefit, skip fried, breaded fish and serve it broiled, baked, or grilled.
Nuts. Research shows that eating nuts makes people with diabetes less likely to get heart disease. Theyâre full of healthy fats, protein, and fiber to keep you full and your blood sugar steady. Whether you prefer peanuts, almonds, or walnuts, snack on a handful of nuts at least three times a week.
Understand How Macronutrients Work
All food can be classified into macronutrient categories as carbohydrates, fats, or proteins. They all provide your body with the energy you need to function on a daily basis.
The American Diabetes Association recommends that people generally get the following:
- 20% to 30% of their daily calories from protein
- 20% to 35% of daily calories from fat
- 45% to 60% of daily calories from carbohydrates
However, the ADA stresses that nutritional needs vary by individual. If you have diabetes, you should work with a registered nutritionist or diabetes educator to determine what is best for you.
Your total calorie count and how much of each macronutrient you personally need to consume depends on a number of factors. These include your age, sex, how much you exercise, blood glucose control, and any medications you may be taking.
It’s also important to know that not all macronutrients are the same in terms of quality. Bagels and broccoli are technically both carbs but are very different in terms of nutrient load.
Processed foods, such as sugary cereals, breakfast meats, shelf-stable baked goods, and sweetened yogurts, are generally low in nutrient density. That means they’re not as nutritious for your body as unrefined whole grains, fruits, and veggies.
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Red And Processed Meats
Red meat and processed red meat are both linked to type 2 diabetes. Processed meats like bacon, hot dogs, and deli meats are particularly bad because of their high levels of sodium and nitrites.
In a 2011 study in TheAmerican Journal of Clinical Nutrition, researchers found that one 3-ounce serving per day of red meatabout the size of a deck of cardsincreased the risk of type 2 diabetes by 19 percent. For an even smaller amount of processed red meat, the increase was 51 percent.
Switching to other sources of protein can improve your health, says Eliaz. Wild Alaskan salmon, small fish such as sardines, small portions of organic poultry and eggs, and occasional grass fed beef can all be incorporated into a healthy diet with a predominance of vegetables.
Carb Counting For Type 2 Diabetes
Carbohydrate counting is one approach that you can take to help manage your blood sugar levels. In carb counting, you add up the number of grams of carbohydrates that you eat during each meal.
With careful tracking, you can learn how many grams of carbohydrates you need to eat to maintain a safe blood sugar level while taking insulin injections. A doctor, nurse, or dietitian can help you get started.
Many foods contain carbohydrates, including:
- wheat, rice, and other grains and grain-based foods
- dried beans, lentils, and other legumes
- potatoes and other starchy vegetables
- fruit and fruit juice
- milk and yogurt
- processed snack foods, desserts, and sweetened beverages
There are many books and online resources that you can use to learn how many grams of carbohydrates are found in portions of common foods. You can also check the nutritional labels of packaged and processed foods.
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Type 2 Diabetes And Exercise
Lifestyle management of diabetes isnt just about what you eat. Physical activity also plays an important role. The best type of exercise for managing type 2 diabetes is a combination of cardio exercise, like brisk walking, and strength training. Aim for at least 150 minutes per week of moderate intensity activity. A variety of activities can count toward your goal.¹ In addition to brisk walking, examples of moderately intense exercise include dancing, mowing the lawn, swimming, biking, dancing, and doing housework, according to the Centers for Disease Control and Prevention. Most important is to find activities you enjoy doing, which makes exercise easier to stick with.
Will Supplements And Vitamins Help My Diabetes
No clear proof exists that taking dietary supplements such as vitamins, minerals, herbs, or spices can help manage diabetes.1 You may need supplements if you cannot get enough vitamins and minerals from foods. Talk with your health care provider before you take any dietary supplement since some can cause side effects or affect how your medicines work.2
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Choose Foods That Are Rich In Nutrients
Eating a wide variety of nutrient-dense foods can help you meet your bodys nutritional needs. In general, nutrient-dense food means a food that contains a high number of nutrients such as vitamins and minerals for its size or caloric value.
Nutrient-dense foods include:
- legumes, such as beans and lentils
- whole grains, such as whole wheat and brown rice
- nuts and seeds, such as almonds and sunflower seeds
- lean sources of proteins, such as chicken and lean cuts of pork
- dairy products, such as unsweetened yogurt
However, depending on your health needs, your doctor or dietitian might advise you to limit some of these foods.
For example, some people with type 2 diabetes might benefit from following a low-carbohydrate diet that limits fruits, starchy vegetables, dried legumes, and grains.
If thats the case for you, stick to nutrient-rich foods that are also low in carbohydrates, such as lean proteins, nuts, and seeds. Certain vegetables like leafy greens or broccoli are chockful of nutrients but low in carbohydrates.
Regardless of the specific eating pattern that you follow, its best to eat foods that contain lots of nutrients at every meal.
Refined carbohydrates tend to be low in nutrients but high in calories. Eating too many of them may raise your blood sugar levels and contribute to weight gain.
Foods that are rich in refined carbohydrates include:
Diabetes Friendly Chicken Recipe Baked In The Oven
Try out this easy rotisserie baked chicken recipe. It cooks in the oven so you can be free to make side dishes. Use your favorite chicken parts- I have made this recipe with a variety of chicken pieces with good results. I use a rotisserie seasoning I picked up at my local grocery.
Step 1 Coat chicken in rotisserie seasoning and place on lined baking sheet.
Step 2 Bake until chicken is crispy and fully cooked.
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Can I Eat Sugar Substitutes With Type 2 Diabetes
The current belief is that people who need to follow a diabetes diet should avoid added sweeteners of all kinds, including sugar substitutes and artificial sweeteners. Researchers have found that people who consume foods with any form of sweetener typically crave more of these foods and end up gaining weight.
Your best bet is to begin using fruit to get your sweet fix. By adding fruit to foods, you totally avoid the added sugars and sugar alcohols and get the added benefit of dietary fiber, which is better for blood glucose control.
If you want to use a non-caloric sweetener, of all the , stevia is the one I recommend most often, says Lori Zanini, RD, CDE, author of The Diabetes Cookbook and Meal Plan for the Newly Diagnosed. Its a great natural and zero-calorie option for blood sugar control when added to beverages, hot cereals, and other foods. Youll have to experiment with stevia, she adds, because it works better with some foods than with others.
Fats That Are Good For Diabetics
Getting the right amount of the right kind of fat can help you lose weight, curb your unhealthy cravings, and you can gain better control over your blood sugar.
Consume monounsaturated fats that you can find in almonds, avocados, pecans, and polyunsaturated fats that you can find in walnuts and sunflower oil because they can help you lower your cholesterol, which is what you need if you have type 2 diabetes.
You should avoid saturated fats and trans fats that can be harmful to your health. You can avoid consuming trans fats by checking the labels of your food and ditching everything that contains the term hydrogenated.
Here is a list of the best fats that can be consumed during a type 2 diabetes diet:
- Fish, like salmon and tuna.
On the other side, the worst fat options are:
- Any kind of fast food
- All sorts of packaged snacks, such as potato chips, crackers, and corn chips
- Full-fat dairy products
- Beef, veal, lamb, and pork
- All kind of processed sweets, such as cookies, doughnuts, muffins, and cakes
- Coconut and palm oil.
This complete guide on what foods to eat and what to avoid on a diabetes diet should help you prepare healthy options for you or anyone suffering from type 2 diabetes.
And if you feel overwhelmed after processing all this information, dont worry. Theres a solution for you: diabetic meals kits from renown food delivery services.
Type 2 Diabetes Diet Complete Food List
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