A well-balanced diet plan helps manage your type 2 diabetes mellitus. Your diet should include natural food sources that are low in fat, high in fiber, and contain vitamins and minerals. This helps control your blood glucose levels and prevent chronic diseases. Following the guidelines of a balanced diet can help you develop healthy eating habits to control your diabetes and foster a healthy lifestyle.
Glycemic Index
Carbohydrate sources, including breads, cereals, baked goods and fruits, have a direct effect on your blood sugar levels. Certain foods raise your blood-sugar levels to an extreme, while other foods keep your levels stable. As a type 2 diabetic you must watch your intake of foods with a high glycemic index, such as white breads and sweets, since they cause a dangerous increase of insulin levels which can be difficult to manage. Include lower GI foods such as bran cereal, bulgur, peanuts, whole-wheat spaghetti and lentils in your meals.
Healthy Fats
The Mayo Clinic recommends consuming healthy-fat fish sources at least two times a week. Examples include cod, salmon and herring, which contain omega-3 fatty acids that lower your triglyceride levels. These fat sources are healthier than high-fat meats. Incorporate monounsaturated and polyunsaturated options to lower your cholesterol levels. Including avocado in salads, olive oil with a vegetable stir-fry or walnuts on your oatmeal are healthy examples for adapting your diet plan.
High Fiber
Fiber is found in healthy foods such as fruits, vegetables, legumes and complex carbohydrates. Consuming these food sources controls your blood-glucose levels, mostly because these sources have low to moderate GI values. These products are easily found and you can prepare them in numerous ways. For breakfast add berries to whole-grain cereal or spinach to an omelet. At lunch include kidney beans or chick peas in salads or soups. For dinner saute fresh vegetables and serve with whole-wheat spaghetti or barley.
Artifical Sweeteners
Having type 2 diabetes does not mean you have to omit sweet foods from your diet. Artificial sweeteners approved by the U.S. Food and Drug Administration allow you to include certain foods in your diet, in moderation. Approved artificial sweeteners include saccharin, aspartame and sucralose, which are found in yogurts, gum and baked goods.
Choosing foods that contain these sweeteners reduces your calorie and carbohydrate intake.
