If you are living with diabetes, your food choices must be measured and planned. Most people think this is supposed to mean giving up on all the foods that you like. However, that is not true. Read on to find out which foods are better suited for diabetics and healthy living and, more importantly, which foods are not.

What you should know:

What is type 2 diabetes?
Can you control type 2 diabetes with diet?
Best Indian food for type 2 diabetes
Foods to avoid for type 2 diabetes

What is type 2 diabetes?

Type 2 diabetes is a medical condition that impacts how our body deals with blood sugar. Your body becomes insulin resistant or doesn’t use it effectively, leading to high blood sugar levels, creating several health implications. Healthy food choices help you fight type 2 diabetes.

Opting for a balanced diet that includes nutrient-dense foods is the key. Incorporating lean proteins, healthy fats, and fruits can help stabilize blood sugar levels. Some of the best food for diabetes include whole wheat bread, quinoa, avocados, leafy greens, and legumes. These foods are generally low in added sugars and high in fiber. Therefore, they have a lower impact on blood sugar levels, making them excellent choices if you have type 2 diabetes.

Can you control type 2 diabetes with diet?

A typical diet for diabetes recommends removing carbs from your diet. The main reason behind this thinking is that carbohydrates in starchy foods and sweets break down into sugar in the body. This, in turn, ends up fluctuating your blood sugar levels.

Half of your daily calories should come from carbohydrates. For example, if you consume 2,000 calories daily, you can consume around 250 grams (1000 calories) of carbohydrates. However, removing carbs from your diet is not the best solution.

Best Indian food for type 2 diabetes

While drawing your diet plan for diabetes, you might find it tough to decide the best food for diabetes. Here is a list of the best food for diabetes.

Starch: Starchy foods are a rich source of carbohydrates in your diet. Here’s how you can have healthy carbs in your diet.

Whole grains like oats, millet (ragi), quinoa, and brown rice
Low-sugar whole grain foods
Low-fat milk

Protein: You can get it from fish, eggs, and meats. However, you can also choose plant-based sources like beans and grams, nuts like walnuts or almonds, and more. Protein is considered to be one of the best food for Type 2 diabetes as it helps in managing high blood sugar levels.

Fish and seafood
Plant-based proteins like grams, beans, nuts, and seeds
Eggs and low-fat dairy
Chicken and other white meat

Fruits and Veggies: Veggies are rich in antioxidants and very influential in controlling blood sugar levels, making them one of the best food for diabetes. Like vegetables, fruits are also a good source of fiber, vitamins, and minerals. Here are some good choices for fruits and vegetables in your diet.

Fresh vegetables or frozen vegetables
Cooking vegetables by steaming or roasting, or stir-frying
Green vegetables like lettuce, cucumber, and spring onions
Whole, fresh, or frozen fruits
Sugar-free jams

Dairy Products: While dairy foods can be a part of your diet, you should control the portions and choose healthy options. Milk and other dairy products are rich in calcium, magnesium, and potassium. All these components are great for keeping high BP in check. Here are some of the best food for diabetes as dairy products:

Low-fat dairy products like yogurt, milk, and paneer (you can even prefer cow’s milk-based products).
Indian Yogurt (dahi) is also good for your heart health.

Fat: Fat burn is essential for your diabetes diet. However, you still need to consume. Healthy fats in small quantities. Here are some healthy fat products you can eat to stay in shape:

Natural fat sources like oilseeds, nuts, and avocados
Plant-based oils like olive oil and rice bran oil
Foods with healthy omega-3 fats, including salmon, tuna, and mackerel

Beverages: If you have diabetes, chances are that most drinks are bad for your health. However, there are healthier alternatives that you can choose from. For instance, lemon tea can be one of the best food for fighting diabetes.

Unflavoured water
Unsweetened tea with lemon
Green Tea
Soups
Small quantities of wine or beer with low alcohol content

Foods to avoid for type 2 diabetes

Now that we’ve gone over the best food for type 2 diabetes, let’s get into some food to avoid diabetes.

Sugary beverages: Sodas, fruit juices, and energy drinks are loaded with added sugars and can quickly raise blood sugar levels. Choose water, unsweetened tea, or infused water for a healthier option.
Processed snacks: Snack foods like chips, cookies, and candies are often high in unhealthy fats, added sugars, and refined carbohydrates. Instead, eat healthier snacks like nuts, seeds, or fresh fruits.
Trans fats: Avoid unhealthy foods that contain trans fats, such as fried foods, baked goods, and processed snacks. These unhealthy fats can increase insulin resistance and raise bad cholesterol levels. In addition, excessive trans-fat consumption can cause several health conditions, like constipation.
Heavy dairy products: Heavy dairy products like cream and cheese can be high in saturated fats. Choose low-fat or non-fat alternatives to reduce saturated fat intake.
Fried Foods: Fried foods are high in unhealthy fats and calories and should be avoided to help manage weight and prevent heart disease.
High-Fat Meats: Fatty meats, such as bacon, sausage, and beef, can raise cholesterol levels and increase the risk of heart disease. Choose lean proteins such as chicken, fish, and tofu.

Take stock of your health, starting with a well-planned diet for people with type 2 diabetes.

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