Type 2 diabetes diet: Tips to create a healthy meal plan to help control blood sugar and manage weight

A diabetes diet is simply a healthy eating plan that will help you control both your weight and blood sugar, as well as prevent common complications the disease can cause.

Type 2 diabetes diet: Tips to create a healthy meal plan to help control blood sugar and manage weight

Type 2 diabetes diet: Tips to create a healthy meal plan to help control blood sugar and manage weight  |  Photo Credit: Thinkstock

New Delhi: For people with type 2 diabetes, counting carbohydrates is crucial as they break down into glucose and can have a great impact on blood sugar levels. While carbs are an essential nutrient found in foods, knowing what and how much to eat is an important part of managing diabetes. A diabetes diet is simply a healthy eating plan that will help you control both weight and blood sugar, as well as prevent common complications the disease can cause.

Essentially, a diabetes meal should be nutritionally balanced, consisting of a variety of fruits, vegetables, and whole grains rich in fibre, protein, and antioxidants that reduce disease and improve health. Apart from carbohydrates (complex carbs), your diabetes diet should also include healthy fats from nuts, seeds, olive oil, and fatty fish. Fats are a necessary part of a balanced diet, so make sure that you incorporate all these nutrients to balance your meal. Below are a few tips to help you develop a healthy eating plan that will help you manage blood sugar levels, lose weight, and control heart disease risk factors like high blood pressure and cholesterol.

Type 2 diabetes: Some guidelines for creating a healthy meal plan

The good is that for most people with type 2 diabetes, making healthier food choices to control blood sugar will make weight loss easier, while also offering a host of benefits. Below are a few tips to help you develop a diabetes-friendly meal your whole family can enjoy.

  • Have regular meals, paying special attention to serving size and carb content. Your dietician or healthcare professional can teach you how to make measure food portion sizes and make healthy choices while preparing your meal.
  • Eat a variety of nutritious foods in each meal, including appropriate amounts of proteins, healthy fats, whole grains, and low-fat dairy.
  • Include fibre-rich fruits and vegetables (low-glycemic foods) in every meal.
  • Drink enough water, opt for calorie-free liquids such as unsweetened tea or coffee.
  • Avoid trans fats found in processed foods and baked goods.
  • Avoid saturated fats from animal protein sources (such as butter, beef, hot dogs, bacon, and sausage), and high-fat dairy products.
  • Limit sodium intake – generally, it is recommended to aim for less than 2,300 mg of sodium per day, however, you may be asked to reduce further, especially if you have high blood pressure.

Your doctor or a dietician can help you create a healthy eating plan that fits into your lifestyle and will help manage your diabetes.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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