Type 2 diabetes is a chronic disease that is characterized by high blood sugar, which can lead to heart disease, stroke, kidney disease, blindness, limb amputation and death if left untreated. There is no cure for diabetes, but it can be managed through lifestyle modification. Making healthy dietary changes can produce immediate results in your blood sugar. The diabetes diet is a healthy eating plan that emphasizes fruits, vegetables, whole grains, lean meats and low-fat dairy products.
2000-Calorie Diabetic Menu Tips
The 2000-calorie diabetic menu should be well-balanced with 50 to 60 percent of your calories from carbohydrate, 30 percent from healthy fats, and 10 to 20 percent from lean protein sources. You should eat three meals and one snack evenly spaced throughout the day and avoid skipping meals. The American Dietetic Association recommends five servings of fruits and vegetables, five servings of whole grains, and four servings of low-fat dairy products every day for the 2000-calorie diabetic menu. Six ounces of lean meat or other lean protein foods should be included. Saturated fats such as those found in butter, cream, and high-fat meats should be limited. You should instead choose healthy fats like olive or canola oil.
Carbohydrates
Carbohydrates are the food component that most affects your blood sugar. But, carbohydrates are also the preferred fuel source for your brain and every cell in your body. To keep your blood sugar under control, you must keep track of the type and amount of carbohydrate you eat.
There are three types of carbohydrate: starch, sugar and fiber. Starches include vegetables like peas, corn and potatoes; dried beans and lentils; and grains. Starches can be whole grains or refined grains. Sugars are simple or fast acting carbohydrates and include natural sugar found in fruit or added sugars like syrup or table sugar. Fiber comes from plant foods and can be found in beans, legumes, fruit, vegetables and whole grains. All types of carbohydrates can be consumed on the 2000-calorie diabetic menu, but the simple or refined types of carbohydrates should be limited.
Carbohydrate Counting
Counting carbohydrates can help you better control your blood sugar and prevent or delay diabetes complications. A 2000-calorie diabetic menu includes 235 to 300 grams of total carbohydrate per day. One serving of carbohydrate contains 15 grams of carbohydrate. Consume 15 to 20 servings of carbohydrate per day on a 2000-calorie diabetic diet. One serving of carbohydrate is equivalent to one slice of bread, one small piece of fresh fruit, 8 ounces of low fat milk, or 1 tablespoon of table sugar.
Fiber
Fiber is an important food component for blood sugar control. Fiber passes through the body undigested, so high fiber foods are naturally lower in calories per bite as compared to their refined counterparts. There are two types of fiber: soluble and insoluble. Soluble fiber helps your body get rid of fatty substances thus helping to lower your bad cholesterol. Soluble fiber also regulates the way your body uses sugar which can help regulate hunger and keep your blood sugar in control. Insoluble fiber adds bulk to your stool which can help prevent constipation. Women and men should consume at least 20 and 30 grams of fiber per day respectively.
Protein
Increasing your intake of lean protein can improve blood sugar control as reported in The American Journal of Clinical Nutrition. The researchers found that after five weeks of following a high protein diet, the participants all had improvement in blood sugar control. The researchers report that after ingesting protein, blood sugar does not increase even in those with type 2 diabetes. The researchers caution that longer term studies need to be conducted to determine any adverse effects. For now, The American Diabetes Association recommends consuming a lean protein source with every meal and snack to help prevent blood sugar spikes after you eat. For the 2000 calorie diabetic diet you should consume 50 to 100 grams of protein per day.
Sample 2000-Calorie Diabetic Menu
Breakfast: 1/2 banana, 1 cup bran cereal, 1 cup skim milk, 1 slice whole wheat toast, 1 teaspoon margarine
Lunch: 2 ounces turkey, 2 slices whole wheat bread, 1 lettuce leaf and 1 slice tomato, 1 teaspoon light mayonnaise, 1 cup vegetable soup, 6 ounces light yogurt
Dinner: 3 ounces baked chicken, 1 cup mashed potatoes, 1/2 cup green beans, 2 teaspoons margarine, 1 cup tossed salad with 2 tablespoons light dressing, 1 cup skim milk, 1 small apple
Snack: 1 slice low fat cheese, 2 slices whole wheat bread
References
- The Mayo Clinic: Diabetes
- National Diabetes Information Clearinghouse: National Diabetes Statistics, 2011
- The American Diabetes Association: Carbohydrates
- The American Dietetic Association: Diabetes and Diet
- The American Dietetic Association: Type 2 Diabetes Nutrition Therapy
- The Mayo Clinic: Diabetes Diet
