Friday, 07 August, 2020

what should I eat if I have type 2 diabetes?


Nourishments to eat for a sort 2 diabetic eating regimen incorporate complex sugars, for example, dark colored rice, whole wheat, quinoa, cereal, organic products, vegetables, beans, and lentils.


A diabetes diet basically implies eating the most beneficial nourishments in moderate sums and adhering to ordinary eating times.

A diabetes diet is a smart dieting plan that is normally wealthy in supplements and low in fat and calories. Key components are organic products, vegetables and entire grains. Truth be told, a diabetes diet is the best eating arrangement for generally everybody.


Individuals with diabetes ought to eat vegetables with a low GI score to keep away from glucose spike

1. Leafy Green vegetables:


Increasing your consumption of leafy greens (e.g., collard greens, kale and spinach) is another way to help keep your diabetes in  check. A study showed that eating a little more than a cup of these vegetables a day reduced the risk of developing diabetes by   14%. These greens also regulate the production of hormones that protect against heart attack and stroke. They’re super low in    calories and carbohydrates too!





2. Sweet potato:




 Rich in fibre and vitamins, sweet potatoes are another great vegetable to keep your blood sugar levels on track. They have a low glycemic index (GI), which means they won’t spike your blood sugar levels as much as regular potatoes would.




3. Broccoli:.




       Not only is broccoli low in calories, it’s filled with antioxidants and packed with high levels of vitamin A and C. This green vegetable is also full of fibre, which will keep you feeling full longer..




4. Asparagus:





It has very low glycemic index . This is another vegetable that is a great addition to your diabetes meal plan because it’s filled with  vitamins, minerals, fibre . In fact, one serving of asparagus provides 18% of your daily vitamin C and E. It also contains a decent amount of protein (4-5 grams per cup), which helps stabilize your blood sugar levels and keeps you feeling full.





5. Red onion:




The red onion is another low-GI, low-calorie food that won’t throw your blood sugar levels out of whack. It contains significant amounts of vitamins C and B6, as well as being a good source of chromium, which is essential to regulating blood sugar.




6. Zucchini:




This mild-tasting, versatile vegetable is a great option when you have diabetes because it contains vitamin B, zinc and magnesium, which  are key to stabilizing blood sugar levels.



  • apple
  • apple


Studies show that fiber is protective against type 2 diabetes and apple contain carbs as well as fiber  which keeps your body activebananas








Also Contain Fiber, Which May Reduce Blood Sugar Spikes. In addition to starch and sugar, a medium-sized banana contains 3 grams of  fiber. Everyone, including diabetics, should eat adequate amount daily.







May Help Fight Diabetes. . The sweet and tart versions of the fruit contain chemicals that boost insulin, which helps control blood  sugar levels grapefruit Drinking








juice improved insulin sensitivity .Grapefruit juice lowered blood sugar as effectively as metformin, a drug widely used to treat people with type 2 diabetes.




kiwi fruit




    This fruit is one of the best fruits for people suffering from diabetes. kiwi fruit is loaded with Vitamin A and Vitamin C they also contain high dietary fibre.



Citrus Fruit


    study shows  that eating citrus fruitscould lower the risk of diabetes in women, but drinking the fruit juice could increase that risk.pears foods high in fiber









contains high fiber which is good for diabetes.  taste sweet without having the deleterious effect of spiking blood sugar








Strawberries contain less carbohydrates per serving and constitute excellent fruit options for all diabetics.


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