Type 2, or adult-onset diabetes cannot be cured, but it can be managed. By consuming a healthy balanced diet that supports healthy glucose, or blood sugar, levels, you can help ensure that your blood sugar levels and your wellness stay in check. For best results, seek approval and supervision from a trusted doctor or dietary professional prior to making lifestyle changes.
Fruits and Vegetables
Fruits and vegetables provide the body with a multitude of vitamins, minerals and antioxidants, which help the body prevent and fight against infection and disease. According to the National Diabetes Information Clearinghouse (NDIC), nonstarchy vegetables, such as greens, broccoli, peppers, carrots, green beans, tomatoes, celery and cabbage, are low in carbohydrate, yet dense in nutrients, making for ideal diabetic-friendly foods. Consume these vegetables as desired to reap nutrients as well as dietary fiber.
Fruits are valuable sources of vitamins, minerals, antixodants, carbohydates and fiber. Since they contain carbohydrates, they must be consumed in approriate amounts and in proper balance with other foods. One serving of fruit is approximately 1 small whole fruit (such as apples, oranges, pears, plums) or 1/2 cup of berries or fresh cut fruit. One-half of a large banana or grapefruit are equal to 1 serving. Consume a variety of colorful, fresh fruits and vegetables routinely to reap most nutritional benefits. Avoid those packed in sugar and dried fruits, which are more likely to disrupt blood sugar levels.
Whole Grains
Whole grains are grains that have not been stripped of valuable nutrients, such as magnesium, chromium, omega-3 fatty acids and folate during food processing. According to the American Diabetes Association (ADA), low-glycemic carbohydrate-based foods, or those with a mild effect on one's blood sugar, such as whole grains are optimum foods to incorporate into a healthy diabetes diet.
For best results, consume a variety of whole grains such as oats, barley, bulgur, whole wheat, spelt, brown rice, wild rice and popcorn routinely. Replace refined carbohydrates, such as enriched white or wheat bread, sugary sweets and commercially prepared chips, cookies, soft drinks and candy, with whole grain alternatives most often to reap further nutritional benefits.
Keep in mind that consuming whole grains and other carbohydrates in proper proportion to other foods and monitoring your blood sugar regularly is suggested for best results. According to the NDIC, one serving of carbohydrate is equivalent to 1 slice of whole grain bread, 1/2 cup cooked oats or other hot cereal, 3/4 cups cold cereal or 1 small baked potato.
Lean Protein Sources
Protein-rich foods are low in glycemic index and contribute to lean muscle tissue and bodily tissue repair. The ADA suggests that those with diabetes consume legumes, such as beans and lentils, regularly, as they provide protein, complex carbohydrate and dietary fiber. Low-fat dairy products, such as skim or 1 percent milk and yogurt, are also encouraged for their valuable content of calcium, protein and vitamin D.
Limit or avoid protein sources dense in saturated fat, such as red meats, dark-meat poultry, whole milk and eggs, as saturated fats are associated with increased risk for obesity and heart disease. Replace these foods with skinless, white-meat poultry, tofu, legumes or fatty fish, which provide healthy omega-3 fats, most often for best nutritional and blood sugar results.
