Type 2 diabetes affects the way that the body responds to sugars in the diet. In diabetics, the body does not respond as efficiently to the insulin that removes sugars from the blood after meals. Glucose builds up in the bloodstream, leading to hyperglycemia. Blood sugar levels must be tightly controlled in diabetics.The American Diabetes Association recommends a balanced diet full of wholesome foods to combat the effects of Type 2 diabetes.
Whole Grains
Even though grains contain carbohydrates, they are still an acceptable food for individuals with Type 2 diabetes. Choose whole grains instead of refined grains. Whole grains contain the complete grain, including the bran, germ and endosperm. Refined grains have the bran and germ removed. Whole grains are more nutritious than their refined counterparts, containing more vitamins, antioxidants and fiber. The ADA recommends that all carbohydrates consumed should be as nutritious as possible, so it is best to select whole grain foods. Substitute whole grain pasta for white pasta, and choose brown rice instead of white rice. Oatmeal and whole wheat crackers are full of whole grains as well.
Non-starchy Vegetables
Non-starchy vegetables include green beans, celery, carrots, eggplant, squash, tomatoes and many more. These vegetables are full of vitamins, minerals, antioxidants and fiber. Choose fresh, frozen or canned vegetables that are low in sodium and do not have added sauces or fats. Eat at least three to five servings of vegetables each day. The ADA indicates that leafy green vegetables such as spinach, collards and kale can be eaten in large amounts since they are so low in carbohydrates and calories.
Beans and Peas
The ADA considers beans to be a diabetes superfood due to their high nutrient density in a low fat and calorie package. Besides protein, potassium and magnesium, beans contain lots of soluble fiber. Fiber does not raise blood sugar levels since the body cannot digest it. According to Joslin Diabetes Center, the soluble fiber found in beans and peas can improve glucose levels if eaten in sufficient amounts. Add beans to salads and soups for a soluble fiber boost.
Fruit
Many diabetics believe that they cannot eat fruit because of its natural sugars, but that is far from the truth. The ADA recommends fresh, frozen or canned fruit with no added sugars. Fruit, especially citrus fruit and berries, is packed with vitamins, minerals, antioxidants and fiber. The ADA states, however, that fruit should not be eaten in unlimited quantities. The carbohydrates in fruit should be counted toward daily carbohydrate allotments to maintain a healthy blood glucose level.
