What can I eat if I have type 2 Diabetes? Often my patients would ask me, but what can I eat with my Type 2 Diabetes ? My answer is , please do not give up on all the things you love, you can still enjoy them and manage your disease , it just requires a little bit of planning and creativity.
What is the trick? Very simple, choose the foods that are naturally rich in nutrients. Foods high in nutrients will keep your sugar levels at target and will prevent swings from high to lows, which can give you a lot of unfriendly symptoms, dizziness, frequent urination, headaches, fatigue, night sweats…
Let’s look up at some of the best and worse foods that you can eat with Type 2 Diabetes as per American Diabetes Association. I will divide them based on the food groups. Just remember that when you pick the right food to eat it will help you lower your sugar levels and will keep it stable . Always plan your meals based on the 9-inch plate and dived in 3 parts, make sure the half of it is filled with non-starchy veggies, then one fourth filled with protein , and last fourth with grain or fruit. Remove soda ,candy, packaged or processed snacks, even if they do not spike your sugar what they will do is altered your insulin response.
Food group Proteins:
Now let’s look at some diabetic friendly proteins:
- Fish ,such salmon, sardines, tuna, rainbow trout
- Shellfish such clams, crab, lobster, scallops, shrimps
- Skinless turkey
- Skinless chicken
- Beans and legumes
- Cottage cheese - Nuts - Whole eggs - Tofu
Worse options in protein group :
- Deli meats, bologna, salami, hot dogs, sausages, pepperoni ,bacon,
- Sweetened or flavored nuts, example honey roasted or spicy nuts.
- Sweetened protein shakes or smoothies
Food group Grains:
Best options from your Grains:
- wild or brown rice
- Whole grain breads - Whole grain cereal
- Whole grain wheat pasta
- White Bread - Pastries - Sugary breakfast cereal - White rice - White pasta