| Discussion in 'All Categories' started by Lalbabu - Jun 22nd, 2024 3:34 pm. | |
Lalbabu
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I have type 2 diabetes since 2 years. What dietary changes should I make to better manage my diabetes?Are there any foods I should avoid or include more of? |
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re: Diabetes Problem
by Dr. B. S. Bhalla -
Jun 22nd, 2024
4:34 pm
#1
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Dr. B. S. Bhalla
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Managing type 2 diabetes effectively often involves making specific dietary changes to help control blood sugar levels. Here are some dietary tips and recommendations: Foods to Include: Non-Starchy Vegetables: Leafy greens (spinach, kale) Broccoli, cauliflower, bell peppers Zucchini, cucumber, tomatoes High-Fiber Foods: Whole grains (brown rice, whole-wheat pasta, quinoa) Legumes (beans, lentils, chickpeas) Fruits with skin (apples, pears) Lean Proteins: Chicken, turkey, lean cuts of beef Fish (especially fatty fish like salmon, mackerel) Plant-based proteins (tofu, tempeh) Healthy Fats: Avocado, nuts, and seeds Olive oil, canola oil Fatty fish (salmon, sardines) Dairy Alternatives: Low-fat or non-fat dairy products (yogurt, milk) Plant-based milk (unsweetened almond milk, soy milk) Low-Glycemic Index (GI) Foods: Whole grains, legumes Non-starchy vegetables Most fruits (berries, apples, oranges) Foods to Avoid or Limit: Sugary Foods and Beverages: Sugary drinks (sodas, sweetened teas, fruit juices) Sweets and desserts (cakes, cookies, pastries) Refined Carbohydrates: White bread, white rice, regular pasta Processed snacks (chips, crackers) Trans Fats and Saturated Fats: Fried foods, fast food Processed meats (bacon, sausage) Full-fat dairy products, butter High-Sodium Foods: Canned soups and vegetables (unless labeled low sodium) Processed and packaged foods Fast food and restaurant meals Alcohol: If consumed, limit to moderate amounts and monitor blood sugar levels closely. General Dietary Tips: Eat Balanced Meals: Aim for a mix of protein, healthy fats, and complex carbohydrates in each meal to help stabilize blood sugar levels. Portion Control: Pay attention to portion sizes to avoid overeating, especially with carbohydrate-rich foods. Regular Meal Timing: Try to eat at consistent times each day to help manage blood sugar levels. Stay Hydrated: Drink plenty of water throughout the day. Monitor Blood Sugar: Regularly check your blood sugar levels to understand how different foods affect you. Example of a Balanced Meal Plan: Breakfast: Oatmeal topped with berries and a small handful of nuts. Lunch: Grilled chicken salad with mixed greens, tomatoes, cucumbers, olive oil, and vinegar dressing. Snack: Carrot sticks with hummus. Dinner: Baked salmon with quinoa and steamed broccoli. Dessert: A small piece of dark chocolate or a bowl of mixed berries. |
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