A healthy diet is key toward managing blood sugar levels and enhancing overall wellness for those with type 2 diabetes. Though there are no diabetes-specific foods, particular options are best suited toward a healthy diabetes lifestyle. A varied diet rich in fiber, nutrients and adequate amounts of complex carbohydrates, lean protein sources, as well as modest amounts of healthy fat is ideal. For best results, seek guidance and supervision from a trusted dietary professional.
Fruits and Vegetables
Fruits and vegetables provide the body with an array of vitamins, minerals and antioxidants, serving as a positive dietary fiber source. According to the Harvard School of Public Health, a diet rich in fruits and vegetables is associated with reduced risk for high blood pressure, heart disease, certain forms of cancer, digestive difficulties and eye problems.
In addition, fruits and vegetables are known to have a mellowing effect on blood sugar levels, making them ideal for people with type 2 diabetes.
For best results, on a consistent basis you need to incorporate a variety of fresh, colorful fruits and vegetables into your diet. Those richest in disease-fighting antioxidants include berries, cherries, oranges, apples, grapefruit, tomatoes, leafy greens, bell peppers, broccoli, brussel sprouts and green beans.
Complex Carbohydrates
Complex carbohydrates, such as whole grains and starchy vegetables, provide the body with a variety of vital nutrients, energy and dietary fiber. The Mayo Clinic suggests carbohydrate choices that are low glycemic, meaning they have a mild impact on your blood sugar.
Refined carbohydrates, such as enriched white or wheat breads, cereals and pastas, processed snack foods and foods high in added sugar are high-glycemic in that they have a significant impact on blood sugar levels.
To best balance blood sugar and to reap rich amounts of nutrients, select whole grains such as oats, whole wheat, bulgur, barley, brown rice, wild rice, spelt and popcorn regularly. Starchy vegetables such as yams, sweet potatoes, white or red potatoes and squash also count as carbohydrate servings, due to their starch content and make for nutritious carbohydrate choices.
Keep in mind that carbohydrates of any kind should be consumed with consideration of blood sugar levels. Monitor your blood sugar regularly and adhere to your doctor or dietitian's lifestyle recommendations for best results.
Lean Protein
Protein provides the body with amino acids, the building blocks for lean body tissue. Protein also helps in energy maintenance and toward balancing blood sugar, since foods rich in protein have little effect on blood sugar levels.
The American Diabetes Association recommends that those with diabetes consume two or three servings of dairy products and up to 6 ounces of meat (or equivalents) per day for optimum health. Choose lean protein sources primarily, since foods high in saturated fat such as red meat, whole milk and deep-fried foods may increase risk for heart disease and other harmful conditions.
One serving of dairy is equal to 1 cup skim or low-fat milk, 1 cup yogurt or 1/2 cup low-fat cottage cheese. Additional nutritious protein-rich foods include skinless white-meat poultry, fatty fish such as salmon and tuna, egg whites, tofu and legumes such as beans and lentils.
Three ounces of fish or poultry is approximately the size of a deck of cards. Incorporate a variety of protein-rich foods into your daily routine as part of a balanced, fiber and nutrient-rich diet for best results.
