Healthy Foods for Diabetics with Type 2

Type 1 and type 2 diabetes are the two main types of diabetes. Abnormal blood glucose levels is the characteristic symptom of diabetes. High or low blood glucose levels can lead to several health complications. Pancreas releases the hormone insulin which promotes transportation of blood glucose to body cells. The cells use glucose (blood sugar) to produce energy. When blood glucose levels rise, due to scarcity of insulin, the condition is referred to as type 1 diabetes. When cells do not respond to insulin, the condition is known as 'insulin resistance' or type 2 diabetes. Insulin resistance leads to high blood glucose levels. As blood glucose levels rise, body requires more and more insulin to lower the glucose levels. Insulin produced by the pancreas is not enough to keep up with body's demand. Pancreas is thus overworked and eventually, its capacity to produce insulin gets seriously affected. Type 2 diabetes develops gradually. Healthy diet and regular exercise help prevent or even reverse borderline diabetes.

Healthy Diet for Diabetics with Type 2 Diabetes

Men who have a family history, those above age of 45, those who are overweight, those with high cholesterol levels and high blood pressure are more likely to develop type 2 diabetes. Similarly, overweight women, women with a history of gestational diabetes, women with a family history, or with polycystic ovarian syndrome, are at high risk of developing type 2 diabetes. Increased hunger and thirst, frequent urination, especially at night, frequent infections, slow healing wounds are some of the main symptoms of diabetes. Those diagnosed with diabetes should follow a healthy and balanced diet. Diet and exercise are inevitable part of diabetes treatment. Take a look at the guidelines provided below.

Low Glycemic Fiber Rich Foods
Dietary fiber plays an important role in lowering elevated blood sugar. Vegetables and fruits are rich in dietary fiber. So diabetics or prediabetics should include lots of fruits and vegetables in their diet. But they should select low glycemic vegetables and fruits. Low glycemic foods do not lead to high fluctuations in blood glucose levels.

A number from 0-100 is allotted to the food item and it stands for the Glycemic Index (GI) of the food. Foods with GI less than 55 are referred to as low glycemic foods. These foods release glucose into the bloodstream slowly. Healthy fruits for diabetics with type 2 include cherries, pear, plum, grapefruit, apple, orange, kiwi, etc. Examples of other healthy foods are: all bran, wheat kernels, pear barley, rye, cracked barley, parboiled rice, etc. The vegetables recommended include asparagus, celery, onions, mushrooms, cabbage, eggplant, zucchini, summer squash, spinach, boiled kidney beans, green peas, yam, etc. Doctors always advise to consume low glycemic legumes. Lentils, chickpeas, soybeans, are essential elements of a diabetic diet. A 'low glycemic index diet' is recommended to people diagnosed with diabetes.

Carbohydrates are the main source of glucose. Diabetics should consume complex carbohydrates instead of simple carbohydrates. It takes more time to digest complex carbs and so consumption of complex carbs leads to minimum fluctuations in blood sugar levels. Here are some examples of non-starch nutritious vegetables: spinach, broccoli, raw beets, Brussels sprout, cauliflower, eggplant and cucumber. All these fruits, vegetables, grains provide fiber that works great for insulin resistance. Diabetics should start their day with a high fiber cereal. It is better to have 5-6 smaller meals than having a heavy breakfast and 2 bigger meals.

Healthy Natural Foods
Whole grains, fruits and vegetables, low-fat dairy products, lean meat, fish are all natural healthy foods. Avoiding processed and junk foods is essential if you want to manage diabetes with proper diet. Processed and junk foods lack certain essential nutrients. Moreover, they may contain harmful additives, excess sugar, salt, etc. Avoiding canned food, canned juices, is therefore necessary. Instead of having potato chips, fries, cakes, candies, cookies, donuts, processed cheese, you should have fruits, high fiber cereals, skimmed milk, nuts, as snacks. Healthy recipes for diabetics with type 2 diabetes should contain nuts like walnuts, almonds and seeds like sesame, pumpkin, sunflower seeds. They help regulate metabolism and energy production. Spices like cinnamon, turmeric and black pepper not only enhance the taste of the dish but also help improve insulin function. You should consume more fruits and vegetables with yellow, orange, red, dark green colors as they are packed with antioxidants. The antioxidants cancel the effects of free radicals on the body and strengthen the immune system. The result is improvement in cell function and hormonal balance. Antioxidants help prevent all types of diseases. So, foods rich in antioxidants top the list of healthy foods for diabetics with type 2.

Healthy Fat
Consumption of processed oils like safflower, canola, peanut, sunflower and corn oil lead to fat deposition and weight gain. Excess weight in turn increases the risk of having diabetes. Healthy fat like that provided by fish oil, flaxseed oil, olive oil helps maintain the essential fat level in the body, and does not cause harmful effects. Diabetics should try to maintain their weight within the normal range of weight for their height. Omega-3 fatty acids and proteins from fish, fish oil help improve metabolic functions in the body.

No need to say that table sugar, pastries, ice-creams, honey and all other forms of sweets should be strictly avoided. Alcoholic beverages do provide sugar. So check the labels before consumption. Certain herbal teas and extracts help lower blood glucose levels. Indian gooseberry, jambul, triphala, guggul, guduchi, arjuna, shilajit (herbal adaptogen), fenugreek, bitter gourd, margosa (neem, Azaridachta Indica), bay leaf, basil leaves, white pepper, aloe vera, ginseng, cinnamon, onion, garlic, psyllium, bishop's weed, etc. work great for diabetes. But you should consult your doctor before using these natural herbs or medicines. And remember, regular exercise helps maintain hormonal balance, promotes proper functioning of all organs and boosts energy levels. So, use of prescribed medicines with correct supplements, use of healthy foods in diet and regular exercises can help manage type 2 diabetes.