Wondering what to eat for type 2 diabetes? Healthy eating is a balancing act when you have diabetes and maintaining a healthy weight is the name of the game. Fresh fruits and vegetables, lean protein sources, and whole grains will give you the nutrition you need, and provide a low calorie, low fat, carb-conscious diet.
1. Fruits
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Getting enough fiber and vitamins in your diet is easy when you add fruit to your meals. Fruit is naturally low calorie, and low in fat. Carbohydrate counts can vary depending on the type of fruit, but fruit delivers much needed vitamins and antioxidants so it is carbs well spent.
2. Vegetables
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Popeye knew what he was doing when he ate his spinach. Vegetables are packed with nutrition and are low in calories and fat, and high in fiber. They fill you up, and can help you keep your diet on track. Eat 5 to 9 servings of vegetables a day.
3. Lean Protein
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Make sure to get enough lean protein in your diet. Your body needs protein to function. Protein also keeps you satisfied longer than carbohydrates do. Carbs are a fast burning fuel, and protein is a slower, more steady source of energy. Most protein sources, such as meats, eggs and cheese, don't raise blood sugar.
4. High Fiber Foods
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Foods with fiber are an important part of a healthy food plan. Fiber keeps you full longer and helps move things along in the digestive track. It can also help lower your cholesterol. But there is also a surprising benefit that fiber provides. A high-fiber diet can lower postprandial glucose levels, even in people without diabetes.
5. Healthy Fats
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Healthy fats include monounsaturated fats such as olive oil, canola oil, nuts and seeds. Your body needs some fat to function properly. Less healthy fats like trans fats, and fats that are solid at room temperature, should be eaten as sparingly as possible.
6. And Don't Forget: Drink Lots of Water
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Water is essential for life, yet most people don't drink enough of it. Try to get 8 to 10 glasses a day of water and other naturally unsweetened beverages like teas and sodium-free seltzer waters. Try to limit sodas, or other high-calorie sweetened drinks. Water has no calories, and is what your body really craves. If it is hard to get used to drinking plain water, spruce it up with lemon or lime slices.
