What are the Best and Worst Foods for Type 2 Diabetes?
What foods are healthy for people with Type 2 Diabetes? Is it curable? Diabetes can be naturally and permanently cured. An unhealthy lifestyle is the most common cause of type 2 diabetes, and many people with diabetes have started to notice an improvement merely by living a healthier lifestyle. It all comes down to stabilizing blood sugar level. Eating foods that do not cause an insulin spike and avoiding foods that digest quickly, leaving you hungry again.
Yes, in addition to exercise, a healthy diet that eliminates everything that provokes a sharp spike in your blood sugar level will yield significant results. You can prevent diabetes from worsening and reverse it by eating healthy. If you've been diagnosed with diabetes and are taking medication to control it and yet, you don't notice any major diabetes symptoms, there's no reason to reverse them. Because it is important to remember that these synthetic medicines have side effects.
Furthermore, the quality of life suffers if you continue to consume foods that cause an insulin spike and leave you hungry soon after your meal. Every 3 hours, you must consider what to eat. That is, you spend half of your quality time eating or thinking about food. That is why it is critical to understand which foods will keep you full for longer periods.
Foods That Do Not Elevate Your Blood Sugar Levels
- Healthy Fats: Though fats had a negative reputation for many years, our bodies require them. They are found in our cell walls, brains, and in the absorption and utilization of fat-soluble vitamins A, D, E, and K. They are also used in hormone production and balancing of hormones. They also have no impact on blood sugar level
- High-Quality Protein: Protein has little effect on blood sugar level as long as it is not consumed in excess. A minimum of 0.6 grams per pound of body weight is required. Excess protein also stimulates insulin release. Protein combined with a lot of carbs has an unanticipated effect on insulin release. Choosing grass-fed meat and free-range eggs is more beneficial than harmful.
- High Fiber Foods: Fiber slows down digestion which helps to keep blood sugar levels stable and keeps you fuller for longer. Diabetes often causes people to feel starving all the time. High-fiber foods will not only help with this but there are a lot of nutritious high-fiber foods available. You must consume 30 g of fiber every day.
Foods for Type 2 Diabetes
Foods Containing Healthy Fats
- Avocados: Avocados help the body produce more HDL, or "good" cholesterol, which guards the arteries and heart. They also provide antioxidants, fiber, and vitamins, all of which are good for your health. Consume them uncooked to get the most advantages. Avocados are best consumed in smoothies with other ingredients.
- Nuts and Seeds: They include beneficial fats that raise HDL cholesterol in the body, just like avocados do. Additionally, they offer important minerals and vitamins, including magnesium, a mineral that the majority of people are low in. Magnesium has a crucial role in heart health. Before consuming, soak them to remove anti-nutrients, and never roast them to preserve the lipids. Take them raw and eat them. I've seen somebody sitting with a packet of nuts. Nuts contain a lot of calories, and too much of anything is never a good idea. The ideal approach is to keep track of the number of pieces and count them.
- Fish: Fatty fish is high in omega-3, which battles inflammation throughout the body, enhances eye health, and is required for proper brain function. It also aids in mood regulation. Wild salmon, tuna, mackerel, and sardines are all excellent options. A great source of protein is also good quality fish. To enjoy your fish, bake it at a low temperature.
Foods High in Protein
- Free-Range Eggs:While egg whites contain protein, egg yolks are by far the most nutritious part of the egg; eat them as well. Vitamin D, which is essential for immune function and wound healing, is abundant in egg yolk. To keep the nutrients in your eggs, eat them raw.
- Grass-Fed Meat:High-quality grass-fed meats, such as lamb is high in protein. Zinc, which gives you energy, is found in lambs. Roast them in their juices, covered, over low heat. Inside, they must be slightly pink.
Foods High in Fiber
- Okra: This green vegetable aids in the slowing of sugar absorption. This means your blood sugar level will be more stable. It also contains vitamin C, which is beneficial to joint health and wound healing, as well as vitamin K, which is beneficial to your heart.
- Broccoli: Broccoli contains chromium which is a mineral that regulates blood sugar level to keep them in a healthy range.
- Spinach: As well as being high in fiber, this leafy vegetable also contains much-needed magnesium.
- Sweet potato: When grains are eliminated, healthy starches are required. Although it is quite sweet, it contains a lot of fiber as well as other healthy vitamins and minerals that are beneficial to your body. They have a low GI, which means they don't skyrocket your blood sugar and provide slow-release energy, which helps with fatigue.
To keep the nutrients in these high-fiber foods, steam them. To provide a healthy balance and provide you with long-lasting energy, and satiety, and to keep your blood sugar levels stable, your meals should always include healthy fats, protein, and fiber. Cook with healthy saturated fats like lard, ghee, and coconut oil since they can withstand higher temperatures.
To add extra healthy fats to your meals, use olive oil as a salad dressing. Spices such as cinnamon, ginger, coriander, and apple cider vinegar aid to regulate blood sugar levels while also making food taste delicious.
Food to Avoid for Type 2 Diabetes
According to research, limiting the amount of foods you eat that are high in saturated fat, trans fat, and added sugar can support improved blood sugar level and reduce diabetes-related health issues.
Foods That Increase Your Blood Sugar Level
- Carbohydrates: Everyone knows that sugar is bad for you. As a result, they cut out sugar but consume carbohydrates. Simple carbohydrates are the sugar in our bodies. White starch granules with little fiber, sweets, and a slew of unhealthy baked goods are among the worst offenders. So, my dear, if you're eating a sugar-free cookie, that flour is also sugar.
- Grains: While whole grains are best for your blood sugar levels, gluten in grains can cause inflammation in anyone, not just those who are gluten intolerant. Diabetes is exacerbated by inflammation. Toxins and mold are frequently found in grains and should be avoided. They are not very nutritious, so they provide little nutritional value to your body.
- All Dairy aside from Raw Dairy: Pasteurized dairy products contain casein, which is similar to gluten and can cause inflammation in people who are not allergic to it.
- Fruits: Fruits contain a sugar called fructose, you should only use a slice to flavor your smoothies or as an occasional dessert.
- MSG (Monosodium Glutamate): This is a flavor enhancer that is commonly used in Chinese cuisine. It causes a 300 percent increase in insulin. Feel how hungry you became the next time you ate at a Chinese restaurant.
- Nicotine and Caffeine: One cup of coffee per day is sufficient, but five cups will exhaust your adrenals and cause insulin spikes.
- Whatever eating routine or diet you decide to implement, it is best to eat a wide range of nutrient-rich foods and exercise calorie counting.
- Limit your intake of foods high in cholesterol, trans fats, saturated fats, and added sugars in order to reverse diabetes.
You can also download my Free Diet Plan for Type 2 Diabetes which is available on my website. Additionally, you can also try our Blood Sugar Control supplement which is an innovative product especially crafted to keep the sugar levels stable in the body.