Foods that benefit people with type 2 diabetes can be both relished and nourishing. Living with diabetes is not about giving up enjoyable meals, but focusing on the importance of largely consistent adherence to balanced wholesome meals rather than refined ingredients and processed foods. Following are some of the key foods to assist with weight management, a common precursor of type 2 diabetes.
Proteins
The American Diabetes Association recommends beans as a nutritious, fat free superfood. Beans "are very high in fiber giving you about 1/3 of your daily requirement in just a ½ cup." Fiber expands, causing a sense of fullness. Fish is very high in protein but also has beneficial fats. According to the University of Maryland Medical Center "Omega-3 fatty acids from fish oil can help lower triglycerides and apoproteins (markers of diabetes) ..."
Grains
Contrary to diet trends that eliminate carbohydrates, even people with type 2 diabetes need wholesome sources of complex carbohydrates in their diet. In order to maintain stable blood sugar choose grains and tubers which convert slowly into glucose. A few good choices are sweet potatoes, brown rice, bulgur wheat and 100 percent whole wheat breads that are very dark in color and do not state "enriched wheat flour."
Fruits and Vegetables
Most American diets include far less than the five servings a day of fruits and vegetables. Due to the role diet and weight usually plays with people developing type 2 diabetes, vegetables that are kept relatively fat free are best. Avoid regularly smothering vegetables in creamy dressings or casseroles. Lightly steam vegetables and place them into ice water before their vibrant color fades to prevent overcooking and ensure delicious flavors. Enjoy eating throughout the rainbow of nature's garden.
