Type-2 diabetes is one of the most common chronic diseases in the world and can be managed using diets that either restrict or have a low glycemic index (GI). There are different kinds of diets and people who have Type-2 need to choose which one is best for their lifestyle.
Low GI diets with a low glycemic index (GI) do not raise blood sugar levels as much as other foods with a high GI. They are also known as “good carbs”. A low GI diet can help control glucose, insulin, and cholesterol levels. The American Diabetes Association recommends having a variety of whole grains, fruits, vegetables, fish, and healthy oils. Low GI foods include:
Why Good Diet is Important for Type-2 Diabetes
Eating well is a critical part of managing type 2 diabetes. There’s plenty of evidence that people can reduce their risk of developing type 2 diabetes in the first place by making healthy eating choices.
Once you have type 2 diabetes, eating well becomes even more important because it can help you keep your blood sugar levels steady. Eating well can also help you lose weight and keep it off, which is an important goal if you are overweight or obese and have type 2 diabetes.
Other than taking medication, the most important thing you can do to manage your diabetes is to eat right. If you eat healthfully and exercise regularly, you may be able to control your blood glucose with diet alone, without medication. But if blood glucose isn’t controlled with diet and exercise, or if blood glucose levels fall too low (hypoglycemia), medication will be needed.
Diabetes patients need a healthy, balanced diet for the following reasons:
- A good Diet helps you to keep your blood glucose levels as normal as possible
- It reduces your risk of heart disease and stroke
- It helps you to lose weight or maintain a healthy weight
- It helps you to manage your blood pressure
- A good Diet helps you to manage your cholesterol levels
- It also reduces the risk of other health problems, including kidney and eye problems, nerve damage, and foot problems.
Eating well can also help to reduce the risk of developing type 2 diabetes.
Diets that are Good For Type-2 Diabetes
The human body can fight off disease and heal itself when given the right conditions. In the case of type-2 diabetes, what we call disease is actually a condition caused by the modern diet and lifestyle. So by changing the diet and lifestyle, we can prevent it and even treat it better than using any drugs or medications.
Several different diets are good for type 2 diabetes. Some of these diets are effective; however, they can be difficult to follow. The National Institute of Health recommends a diet low in saturated fats and high in fiber. In addition, the NIH recommends limiting your cholesterol intake to 300 mg/day.
When considering a specific diet for treating type 2 diabetes, keep in mind that each person is different. Determine what works best for you and your lifestyle.
Low-carb Diet
Low-carbohydrate diets, including Atkins and South Beach (which are similar), emphasize restricting carbohydrate intake while maintaining adequate protein and fat intake. This diet allows approximately 20 grams of carbohydrates per day (or less). Low-carbohydrate diets can work well for some people who have diabetes because they allow you to limit carbohydrate intake while still eating foods you enjoy. By reducing carbohydrates, insulin levels are also reduced, which may help with blood glucose control.
Ketogenic Diet
The ketogenic diet for diabetes is a low-carb, high-fat diet that may help improve your blood glucose levels. Following a keto diet involves cutting back on carbs and eating more foods with fat, such as meat, butter, and olive oil.
“Keto” comes from the word “ketosis,” which refers to the state of burning fats rather than carbohydrates for energy. This process requires some work by your body and includes breaking down fats into fatty acids called ketones, which are then transported through the bloodstream to fuel your cells.
The goal of the diet is to teach your body to use fat as its primary source of energy instead of carbohydrates so it can learn to function without using glucose effectively. This diet may also help reduce insulin levels, which will help you regain normal blood glucose control.
The keto diet has been used since the 1920s as a treatment for epilepsy, but more recently, it’s become popular among people looking to lose weight because it may lead to quick weight loss in the beginning stages. It’s important to note that this diet isn’t for everyone and may not be safe for certain people with diabetes or pre-diabetes. Work with your doctor before starting a keto diet if you have any health conditions.
Paleo Diet
The Paleo diet includes lean meats, fish, fruits, vegetables, nuts, and seeds — foods that could be obtained by hunting and gathering in the past. A paleo diet limits foods that became common when farming emerged about 10,000 years ago. These foods include dairy products, legumes, and grains.
The theory is that by eliminating modern processed foods and eating as our hunter-gatherer ancestors did, we’ll be healthier and avoid diseases of civilization, such as type 2 diabetes. Proponents of the diet further theorize that increasing exercise levels will help reduce the risk of developing type 2 diabetes.
Paleo diets have been promoted to improve blood sugar control for people with type 2 diabetes. However, no human studies support recommending the Paleo diet for treating type 2 diabetes.
Vegan Diet
A vegan diet is a diet that excludes meat, eggs, dairy products, and all other animal-derived ingredients. A vegetarian diet is a diet that excludes meat but may include eggs and dairy products. The two diets are similar in many respects.
A vegan diet can improve your health in several ways and may reduce your risk of chronic diseases like heart disease, cancer, and diabetes. Research also has found that vegans are at a lower risk of being overweight than non-vegetarians.
According to the Harvard School of Public Health, A vegan diet can help lower your risk for chronic diseases. Vegetarians have a lower risk of heart disease than non-vegetarians do because they tend to have higher levels of HDL cholesterol (high-density lipoprotein), which is linked with lower rates of heart disease, according to the Harvard School of Public Health. They also tend to weigh less than non-vegetarians, which also lowers their risk for heart disease. And vegetarians tend to have a lower blood pressure than meat-eaters do.
Mediterranean Diet
A study has found that a Mediterranean diet may help protect type-2 diabetes patients from heart disease and stroke. The research team, led by the University of East Anglia (UEA) in the UK, examined data on more than 1,200 people with type-2 diabetes.
The participants were divided into three groups: those who had been following a Mediterranean diet for at least one year, those who had not been following the diet, and those who did not have diabetes. The Mediterranean diet involves eating large amounts of fruits, vegetables, and whole grains, alongside unsaturated fats like olive oil or nuts. It also includes moderate amounts of dairy and poultry, plus a daily glass of wine or two.
The study published in BMJ Open Diabetes Research & Care found that patients with type-2 diabetes following the Mediterranean diet over a period of at least one year had lower levels of bad cholesterol. They also had higher levels of good cholesterol and lower triglycerides — all conditions associated with a reduced risk of heart disease and stroke.
The DASH Diet
The DASH diet is a high-fiber, low-fat diet that is also rich in protein and calcium. This diet gained a lot of attention as a great way to control blood pressure, but it’s also effective for people with diabetes.
The DASH (Dietary Approaches to Stop Hypertension) diet is an eating plan developed by the National Heart, Lung, and Blood Institute to fight hypertension. The diet helps to lower blood pressure because it’s rich in fruits, vegetables, whole grains, and lean proteins, low in fat and sodium, and moderate in sugar. The DASH diet can help you lose weight because it’s high in fiber. We’ll look at the DASH diet for diabetes in this article.
The DASH diet is a good option for people with type-2 diabetes who have normal or high blood pressure but are looking for ways to improve their health.
If you have type-2 diabetes, then following the DASH diet will help you manage your glucose levels. The key to managing your glucose levels is balancing carbohydrate intake with physical activity and medication. Adhering to the DASH diet will help you achieve both.
The Paleolithic Diet
With the Paleo diet, you can eat foods that are low in carbohydrates, high in protein, and rich in healthy fats. All these three nutrients are essential for weight loss and optimal health. This way of eating is also highly effective for managing type-2 diabetes.
The Paleo diet works even better than most diabetic medications. It reduces blood sugar levels and reduces weight, which further reduces the risk of developing other complications like heart disease, stroke, kidney failure, and nerve damage.
This diet will help you reduce your blood sugar levels effectively without any side effects or interactions with other medications that you might be taking.
There is no doubt that obesity is one of the major causes of type-2 diabetes, but the Paleo diet does more than just reduce weight; it’s also known to regulate blood sugar levels naturally by reducing insulin resistance which is another main cause of type-2 diabetes.
Your diet is one of the most important things in managing diabetes; it’s necessary for the body to effectively process glucose, keep calories in the proper range, and curb cravings for unhealthy foods. Additionally, a healthy diet can help protect against other chronic diseases. Ketogenic, Paleo and Mediterranean diets are best for type-2 diabetes because they are low in bad carbs and high in good carbs that help regulate blood sugar.
