While people with type 2 diabetes need to keep track of their carb intake, that doesn\u2019t mean they need to follow a strict or trendy low-carb diet. Leah Kaufman, RD, CDCES, a dietitian at NYU Langone Health, explains that the most effective diet is \u201ca well-balanced plan that includes a healthy mix of carbohydrates, protein, fat, and vegetables at each meal.\u201d<\/p>\n
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While changing your diet won\u2019t cure diabetes, it can lower your risk for\u00a0type 2 diabetes complications<\/a>, such as heart disease, kidney disease, and neuropathy (nerve damage). Keeping your blood glucose in check is extremely important, and food can play a big role in that effort. The food you eat affects type 2 diabetes in several ways, including glucose regulation, heart health, weight maintenance, and mood.<\/p>\n How can you tell good food from bad food when it comes to managing diabetes? \u201cLook for items that contain healthy fats and are high in vitamins, minerals, and fiber,\u201d says Sue McLaughlin, RD, CDCES<\/a>, at Burgess Health Center in\u00a0Onawa, Iowa. It\u2019s also crucial to eat a wide variety of foods to make sure you\u2019re getting a healthy mix of macronutrients, phytochemicals, and essential fatty acids.<\/p>\n Researchers are also continuing to find evidence of links between diet and type 2 diabetes development.\u00a0One study<\/a>\u00a0looked at the impact of nutrition in more than 64,000 women for 15 years. Researchers found that eating\u00a0antioxidant-rich foods<\/a>\u00a0significantly lowered type 2 diabetes risk. Increasingly, such antioxidant-rich foods are being called\u00a0superfoods<\/a>.<\/p>\n \u201cSuperfoods are a term used to describe nutrient-packed foods that may have more health benefits than other foods,\u201d says Kaufman, adding it\u2019s not a medical term.<\/p>\n You\u2019ll also find that, when it comes to diabetes, superfoods are all whole, unpackaged foods \u2014 meaning they aren\u2019t processed with added sugars, fats, or preservatives.<\/p>\n Many foods are considered healthy, but did you know that the American Diabetes Association has identified 10 “superfoods” that provide extra nutrition for people with diabetes? Adding some of these to your daily meals can help you get essential nutrients like calcium, potassium, fiber, magnesium, omega-3s, and vitamins A, C, and E.<\/p>\n Just half a cup of cooked black beans meets 20-30% of your daily fiber needs \u2014 and has as much protein as meat, 28 grams! Beans are also rich in magnesium and potassium, making them a smart, satisfying choice. Try adding black beans to your slow cooker for a hearty, healthy dish.<\/p>\n Think kale, spinach, broccoli, bok choy, mustard greens \u2014 even Brussels sprouts. However you cook them\u2014roasted, steamed, saut\u00e9ed, juiced or raw\u2014these veggies are rich in fiber, protein, vitamins and minerals, and they have very few calories or carbohydrates. Looking for a tasty dinner idea? Try this kale, avocado, and pomegranate salad for a fresh and delicious taste.<\/p>\n Oranges, lemons, limes, tangerines, kumquats, citrons, clementines, and grapefruits are packed with vitamin C and fibre. These fruits are incredibly versatile \u2013 you can eat them fresh, add them to sauces, flavour your water or juice, or squeeze them over food for a tangy flavour. Try a refreshing citrus salad with a ginger-lemon dressing for a change of flavour.<\/p>\n Substitute sweet potatoes for white potatoes and you\u2019ll get more fibre, antioxidants, and a healthy dose of vitamin A. Keeping the skin on adds even more fibre. Want a tasty, healthy side dish? Try making delicious sweet potato fries \u2013 crispy on the outside, soft on the inside, and loved by all.<\/p>\n Don\u2019t be fooled by their shape \u2013 berries are a storehouse of nutrients packed with antioxidants, fibre, and vitamins. Whether it’s acai, blackberries, blueberries, raspberries, strawberries, goji berries, or currants, they are all delicious in smoothies, sprinkled on waffles or eaten as a simple snack. Whip up a quick and delicious mixed berry crisp for a naturally sweet dessert.<\/p>\n Tomatoes bring vibrant flavour and nutrition to any dish. Whether they’re fresh in a salad, added to a sauce, roasted, or stuffed, tomatoes are a low-carb source of iron as well as vitamins<\/a><\/strong><\/span> C and E. For something delicious and satisfying, try crunchy grilled tomatoes with zucchini.<\/p>\n Fish rich in omega-3 fatty acids are packed with nutrition, and salmon tops the list. Other great choices include mackerel, fresh tuna, lake trout, and herring. Omega-3s support heart health by lowering triglycerides, lowering blood pressure, and reducing inflammation. Salmon delivers a hearty dose of these \u201cgood fats\u201d in a delicious, versatile package. Try this easy recipe for perfectly cooked salmon.<\/p>\n Unlike white bread, flour, and rice, which have had the nutritious bran and germ removed, whole grains retain all their natural goodness. This includes folate, fiber, omega-3s, magnesium, chromium, and potassium. Choose nutritious grains like oatmeal, brown or wild rice, millet, popcorn, and quinoa. Want something colorful and nutritious? Create a vibrant quinoa salad in minutes.<\/p>\n1. Beans<\/h2>\n
2. Dark green leafy vegetables<\/h2>\n
3. Citrus Fruits<\/h2>\n
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<\/p>\n4. Sweet Potatoes<\/h2>\n
5. Berries<\/h2>\n
6. Tomatoes<\/h2>\n
7. Salmon<\/h2>\n
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<\/p>\n8. Whole grains<\/h2>\n
9. Nuts<\/h2>\n