Type 2 diabetes is the most common form of diabetes affecting around 90 – 95 % of the 26 million children and adults with the condition in United States. Hardly surprisingly, controlling the diet is a very important part of looking after yourself. This is why knowing what to eat with Type 2 diabetes is so important.
Also known as non-insulin dependent diabetes, it is a chronic condition where the individuals have problems regulating the blood sugar in their body. Those who have high blood sugar are either unable to produce enough insulin or are not responsive to insulin.
In recent years the incidence of diabetes has increased, perhaps partly fueled by out dependence on prepackaged foods and the fact many people are more sedentary these days than ever before. Diabetes can also be hereditary and affect healthy eaters and sporty individuals, so it is not your ‘fault’ if you get it.
You do however need to know how to treat the condition and and know what to eat with Type 2 diabetes and which foods to stay away from in order to stay healthy. It is possible to lead a long, healthy life, even with Type 2 Diabetes, as long as you look after yourself.
Who Gets Type 2 Diabetes?
Anyone can be a victim of type 2 diabetes, but those who are at high risk of the disease are:
• People over 45 years of age
• Are obese or overweight
• Had gestational diabetes
• Has family history of type 2 diabetes
• Have high blood pressure
• Don’t exercise
Symptoms of Type 2 Diabetes:
Most of the time, people who have type 2 diabetes don’t show any symptoms. The symptoms also vary from a person to person and include:
• Increased hunger or thirst
• Sudden weight loss
• Frequent urination
• Blurred vision
• Slow-healing sores or frequent infections
It is advisable to see a doctor if you notice any of the above-mentioned signs and symptoms. Your doctor can prescribe blood tests that will help him/her to diagnose your problems. And then you can work on finding out what to eat with Type 2 diabetes.
Having high sugar can increase your risk of heart diseases, stroke, eye diseases, kidney problems, amputation, etc. although there is no cure for diabetes, you can avoid the complication by keeping your blood sugar in control. You can also make a few lifestyle changes that will help you stay healthy such as:
• Maintaining weight
• Eating healthily
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What Kind of Diet to Follow
Knowing what to eat with Type 2 diabetes makes a big difference if you have diabetes, but following a diabetes diet plan doesn’t mean you have to give up on the foods you love. A healthy diet should include a variety of balanced foods that are rich in good carbohydrates, proteins, and fats.
Some people prefer to limit their carb intake but it depends on the person. Examples of ‘good’ carbs’ include brown rice, whole wheat pasta, whole wheat bread, sweet potatoes, pumpkin, winter squashes, and most other vegetables.
Here are some of the best foods for diabetic patients:
Beans: they are high in fiber and give 1/3 of the daily requirement in ½ cup. They are also high in magnesium and potassium.
Green leafy vegetables: the dark green leafy vegetables such as spinach and kale are low in calories and carbohydrates.
Non-fat milk and yogurt: the non-fat dairy is rich in vitamin D as well as calcium which help develop strong bones and teeth. They are a good choice for diabetic as they have a low GI score.
Tomatoes: No matter how you like your tomatoes, they are enriched with vitamin C, iron, and vitamin E. they are also full of lycopene which is a powerful substance that helps prevent cancer, eye diseases, and heart problems.
Berries: blueberries, strawberries or any other variety of berries you prefer, they are rich in vitamin C which protects eyes, antioxidants that has cancer-fighting properties, and fiber.
Citrus fruits: oranges and other citrus fruits like grapefruit and lemon are a good source of fiber. They are also filled with vitamin C and it is recommended to eat the whole fruit rather than the juice.
Fish: Wild Salmon and other varieties of fish that are loaded with omega-3 fatty acids are beneficial for lowering the risk of heart disease. They are also full of vitamin D and selenium which promotes hair and nails growth and gives healthy skin.
Nuts: Walnuts and flax seeds are rich in magnesium, fiber, and omega-3 fatty acids. Nuts are a good source of fats and can curb hunger.
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Eating healthily is important for everyone but it is extremely essential for diabetic patients. Knowing what to eat with Type 2 diabetes can go a long way to helping you control your diabetes. Combining a good diet with exercise can help you maintain your sugar levels and lead a healthy life.