People with type 2 diabetes (T2DM) can consume all types of food; however, certain ones should be limited more than others. The goals of nutrition in T2DM are to control blood sugars, maintain a healthy weight, prevent diabetic complications and promote health. There are general guidelines that should be followed, but every diet will be unique based on the individual.
Grain
The American Diabetes Association (ADA) recommends choosing whole grains such as brown rice, oatmeal, whole grain pasta and bread, corn, barley and quinoa. They are rich in fiber, which stabilizes blood sugars and benefits the heart by lowering cholesterol. According to a 2009 report in "Current Diabetes Reports," soluble fiber improved T2DM and promoted weight management by inducing satiety.
Fruit
Consume fruits in a variety of colors, especially ones that are in season. Fruits contain natural sugars that raise blood sugar, so be mindful of portion size. When eating canned fruits, choose ones that have been packed in water to eliminate added sugar.
Vegetables
Vegetables are naturally low in calories and fat and high in vitamins, minerals and fiber. Choose fresh, frozen and canned vegetables that do not contain added fat, sugar or salt. Starchy vegetables like peas, corn, potato, winter squash, pumpkin and sweet potato contain sugars that elevate blood sugar, so exercise portion control and refrain from overeating.
Meat and Beans
Meat is a source of protein in a T2DM diet. Include lean meats such as fish, seafood, skinless poultry, pork tenderloin and eggs. Beans and legumes are good sources of protein and fiber and should be worked into several meals each week.
Dairy
Dairy products are great sources of calcium, vitamin D and phosphorus. Choose dairy products that are low- or non-fat such as yogurt, milk and cheese; they have all the benefits of regular dairy products without the extra calories and fat.
Fat
Fat is high in calories and in excess contributes to obesity, which complicates T2DM and can lead to other chronic diseases. The ADA encourages moderate intakes of unsaturated fats such as olive oil, vegetable oil, avocado and fish, some of which can prevent heart disease. They recommend limiting saturated fats and trans-fats such as butter, lard, pork fat and hydrogenated oil because these raise cholesterol and increase the risk of a heart attack or stroke. Reduce fat in the diet by choosing low-fat and fat-free products; cooking with little or no fat; removing visible fat from meat and poultry; and reading nutrition fact labels to determine which products contain the least amount of fat.
Sugar
Sugar does not cause diabetes, but it does raise blood sugar. Desserts, candy, snacks and beverages that contain added sugar should be limited to special occasions and portioned carefully. Sugar-substitutes and sweeteners are okay because they do not elevate blood sugar.
Alcohol
According to an article published in 2007 in "Diabetes Care," alcohol intake affects blood sugar. The ADA recommends drinking alcohol only if blood sugars are well controlled, and limiting it to one drink a day for women and no more than two drinks a day for men.
References
- American Diabetes Association: Making healthy food choices
- American Diabetes Association: What can I eat
- "Current Diabetes Reports"; Fiber facts: benefits and recommendations for individuals with type 2 diabetes; V. Vuksan, A.L. Rogovik, E. Jovanocski, A.L. Jenkins; October 2009
- "Diabetes Care"; Glycemic effects of moderate alcohol intake among patients with type 2 diabetes: a multicenter, randomized, clinical intervention trial; I. Shai, et al; December 2007
