You can include in your diet any food under 20 calories a serving and less than 5g carbs per serving ('free' foods). Reduced risk of heart conditions like high blood pressure If you need to lose weight, your meal plan may provide between 1,200 and 1,600 calories per day.īenefits of sticking to your type 2 diabetes meal plan include: Some doctors may recommend eating up to six smaller meals a day, depending on other conditions that you may have. Benefits of a diabetes meal planīy mapping out what foods you are eating at each meal, along with portion sizes, calories, and carbohydrates, you can see at a glance what foods work together for breakfast, lunch, dinner, and a snack. Meal planning also provides a visual representation of how many calories and carbohydrates each food choice contains, whether you manually write a list or chart your consumption in an app. This is especially important if your treatment plan includes insulin injections, as insulin doses may need to change depending on your food intake. Meal planning helps you to be consistent in your eating habits while balancing your daily intake of carbohydrates. How meal planning can help you manage type 2 diabetesĬonsistency is important in diabetes management. This approach reminds us that the best 'diet' for managing diabetes is not just a diet but a lifestyle change. Lower risk of neurological diseases such as Alzheimer's and dementia What's more, according to another study,² the Mediterranean diet may protect your brain's cognitive function. Studies¹ have shown that people with diabetes who eat the Mediterranean diet have lower insulin resistance and lower A1C (test that measures blood sugar over the past three months) levels. Red meat, processed foods, and refined oils and grains are rarely eaten. High in healthy fats like extra virgin olive oil, this diet includes fruit and vegetables, whole grains, nuts, seeds, and oily fish like salmon. It is a nutritional approach that promotes foods traditionally consumed in Mediterranean countries like France, Greece, Spain, and Italy. The Mediterranean diet has become popular in the US. There is a DASH diet with an even more restrictive sodium recommendation (1,500 mg per day) for those who need to lower their sodium intake even further. That's about the amount of sodium in one can of condensed chicken noodle soup or one teaspoon of table salt. Saturated fat, sodium, and sugars are limited as they can raise blood sugar, blood pressure, and LDL cholesterol, which are the main risks for heart disease and stroke. The DASH diet contains foods high in potassium, magnesium, and calcium. The Dietary Approaches to Stop Hypertension (DASH) diet is a low-sodium plan that promotes healthy eating to reduce high blood pressure. What is a good diet for type 2 diabetes? The DASH diet It's best to work with a dietician to ensure that you incorporate healthy choices from each set of guidelines. This can make meal planning confusing, as there are dietary guidelines for each condition.įollowing one over the other can leave a gap in your nutritional approach. Many people with type 2 diabetes suffer from comorbidities (two or more diseases in the same person) such as heart and kidney diseases, obesity, and NAFLD. Glucose comes from the carbohydrates in the foods we eat, fueling our bodies with energy in much the way we fuel our cars. The disease is manageable - and sometimes reversed - through medication, an active lifestyle, and healthy eating.īuilding a type 2 diabetes meal plan involves getting the right balance of calories and carbohydrates from different foods at regular times each day to keep your glucose levels steady. Risk factors for type 2 diabetes include: Type 2 diabetes occurs when your body's cells are insulin-resistant, making your pancreas work harder to keep your blood sugar (glucose) levels within a healthy range.
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