Food Items to Eat for a Type 2 Diabetes-friendly Diet
To effectively manage the symptoms of diabetes, you have to choose foods. That are nutrient-dense and healthy. This will help you get a balanced intake of protein, carbohydrates, and fats, along with essential nutrients like vitamins, antioxidants, and minerals.
Moreover, you will have to search for low G.I. food options. G.I. stands for Glycemic Index and tells us whether a food item will raise our blood sugar quickly, moderately, or slowly.
Some great food items to consider incorporating into your diet are:
1. Non-starchy Vegetables
Vegetables are the foundation คาสิโนออนไลน์ UFABET ฝากถอนรวดเร็ว เริ่มต้นเล่นง่าย of any nutritious diet. Moreover, they are one of the best sources of minerals, vitamins, and fiber. Some different types of vegetables to incorporate in your diet are:
- Leafy greens (spinach, kale, Swiss chard)
- Broccoli
- Cauliflower
- Brussels sprouts
- Bell peppers
- Cucumber
- Tomatoes (in moderation)
These vegetables are loaded with nutrients that will keep you healthy, strengthen your immunity, and help you manage the symptoms of type 2 diabetes.
2. Beans and Legumes
Legumes, beans, and other types of pulses are good sources of protein and dietary fiber. Since these food items have high fiber, they slow down the absorption of glucose in our digestive tract, which prevents our blood glucose from rising. Some good examples of beans and legumes are:
- Pinto beans
- Garbanzo beans
- Black beans
- Kidney beans
- Lentils
Moreover, examples of pulses, or daal as it is more commonly called in India, are:
- Moong beans
- Rajma
- Masoor daal
- Matar
- Desi chana
There are different ways in which you can prepare beans, legumes, and pulses. However, keep in mind not to use too much oil, and also add chopped vegetables while preparing your dishes to make them more nutrient-dense.
3.Whole Grains
Whole grains can be a great food option for people who have type 2 diabetes as they have a low G.I. However, it is a good idea to avoid white carbohydrate sources like white pasta and white bread as they are refined.
However, some great whole-grain options to include in your diet are:
- Millet
- Quinoa
- Wild Rice
- 100% whole wheat
- Cornmeal
- Oatmeal
- Amaranth
Eating whole grains will also keep you full for a long time and are tasty to eat. Thus, try to incorporate as many whole grains as possible in your diet.
4. Fruits
Although some fruits can have sugar in them, it is important to choose fruits that have a low G.I. The fruits listed below have low sugar and are also low G.I.
- Avocado
- Cherries
- Peaches
- Pears
- Strawberries
Fruits contain high amounts of nutrients like vitamins, minerals, and antioxidants and thus, shouldn’t be avoided as a part of a diabetes diet.
5. Dairy
Dairy products contain numerous nutrients, which include protein and calcium. There is also some research that states that dairy can have a positive on insulin. Some good dairy products to include in your diet are:
- Low fat milk
- Plain or Greek Yoghurt
- Cottage cheese