People with type 2 diabetes have high blood sugar levels due to insulin resistance, or the inability to use insulin effectively. Insulin is necessary for the body to use glucose, or sugar, from food as fuel. Research has shown that excess body fat contributes to insulin resistance. Weight loss, particularly around the abdominal area, is one way to help reverse type 2 diabetes. An optimal diet for weight loss includes minimally processed whole foods rich in nutrients and fiber that will keep hunger in check.
Avocados, Oils, Nuts and Seeds
According to research published in the American Diabetes Association journal Diabetes Care, calorie-controlled diets rich in monounsaturated fatty acids, or MUFAs, have been shown to prevent central body fat distribution. Plant-based MUFA-rich foods such as avocados, oils, nuts and seeds are key components of Prevention’s Flat Belly Diet designed by a registered dietician. To incorporate MUFAs into a diet plan, add slices of avocado to a sandwich or salad, cook with olive oil or canola oil in place of butter, and snack on almonds or unsalted sunflower seeds.
Fatty Fish
Fatty fish such as salmon, mackerel, herring and albacore tuna contain heart-healthy omega-3 polyunsaturated fatty acids, or PUFAs, which can decrease cardiac risk. A diet plan for weight loss that includes heart-healthy fats will increase satiety and help stabilize post-meal blood sugar levels, keeping hunger at bay longer than a meal high in carbohydrates. People who don't like fish can find PUFAs in walnuts and flaxseeds.
Whole Grains
Whole grains include 100 percent whole wheat bread, brown rice, oatmeal and bulghur. These grains are unrefined and are made with the entire grain, so they contain more nutrients and fiber than their refined white bread and white rice counterparts. Fiber is a key component in a weight loss plan because of its ability to add bulk to foods and help the body feel fuller longer. Foods made with white flour can send blood sugar levels spiking, which leads to more frequent hunger.
Fruit and Vegetables
Fruit and vegetables have a high water and fiber content, making them low-calorie choices that help keep the body hydrated and feeling full. According to the American Dietetic Association, colorful foods such as fruit and vegetables possess high amounts of phytochemicals, or plant compounds, which contribute to disease prevention and health maintenance. Eat a rainbow of fruits and vegetables each day as part of a well-balanced weight loss diet plan that can help reverse type 2 diabetes.
