When your doctor tells you that you have Type 2 Diabetes, you probably worry a lot about what you eat and drink, right? "What should I eat now?", "Is this good to eat?", "Will my blood sugar go up if I eat too much?" You probably have a lot of questions in your mind. But don't worry. In fact, if you choose the right foods to eat, you can control your diabetes and protect yourself from the side effects that it can cause, such as heart disease, obesity, and high blood pressure.
A good diet is something that provides our bodies with the nutrition and energy they need, and also leaves us feeling full and satisfied. Let's look at how to do these things properly.
What is Carb Counting?
Simply put, carbohydrates are the sugars, starches, and fiber found in many of the foods we eat. For example, grains (rice, bread), fruits, milk, and dairy products contain carbohydrates. Our bodies convert these carbohydrates into glucose, which is used for energy. This means that carbohydrates, more than any other food, have the greatest impact on your blood sugar levels.
Carb counting is a way of planning your meals. It helps you to know how many carbohydrates you are consuming per day. This method helps a person with diabetes to maintain this amount at a healthy level. Through this, it is easier to control blood sugar levels.
Doctors usually recommend this method for diabetics who take insulin. Then you can adjust your insulin dose to match the amount of carbohydrates you eat.
Carbohydrates are measured in grams. Look at the amount of carbohydrates in the foods you eat and add up the total amount you eat per meal. In general, it is a good idea to eat between 45-60 grams of carbohydrates per main meal and 15-20 grams per snack.
But remember one thing. Not all carbohydrates are created equal. Fresh fruits, vegetables, whole grains, and low-fat dairy are the best ways to get carbohydrates. This is because fiber-rich foods slow down the absorption of sugar into the body as it passes through our intestines. This means that there is no sudden spike in blood sugar.
Your doctor or dietitian can create a specific meal plan for you.
What is the Glycemic Index?
As well as carbohydrate content, foods also have a value called the Glycemic Index (GI). This number measures how quickly a food raises your blood sugar levels. This index goes from 0 to 100.
- High GI foods: Foods like refined sugars are converted into glucose very quickly by the body. These are foods with a high GI.
- Low GI foods: These take longer to digest and release glucose more slowly. They are usually high in fiber, protein, and fat.
Choosing foods with a low GI can help keep your blood sugar levels more stable. But the glycemic index isn't a perfect measure. For example, a food with a low GI may be higher in calories or unhealthy fat. It also doesn't take into account how you cook it or what else you eat with it. For example, if you eat a carbohydrate with protein or fat, it slows down the absorption of the carbohydrate.
Superfoods that help control diabetes
These foods are full of nutrients like fiber, vitamins, and minerals that protect us from diabetes and other diseases. Let's take a look at what they are.
| Food type | Special features and instructions |
|---|---|
| Dark green vegetables (Spinach, Gotu Kola, Mukunuwenna, Kankun) | They are low in calories and carbohydrates, but high in nutrition. They also have a low GI value, which helps control blood sugar. They are also rich in the mineral magnesium, which helps insulin function in the body. |
| Berries and low-sugar fruits (Strawberry, guava, nectarine) | When you're craving something sweet, choose something like this. They're packed with fiber, vitamins, and antioxidants. Research has shown that eating low-GI fruits can lower blood pressure and the risk of heart disease. |
| Oily fish (Salmon, tuna, sardines, herring) | Try to eat fish at least twice a week. The omega-3 fats in these fish reduce inflammation in the body. They protect against heart disease and diabetic retinopathy. Instead of deep frying , grill, bake, or steam them. |
| Nuts (Peanuts, almonds, cashews) | Research shows that diabetics who eat nuts have a lower risk of heart disease. They are full of healthy fats, protein, and fiber, which help keep you full and keep your blood sugar levels stable. |
| Whole Grains (Bran rice, sorghum, oats) | When buying bread and pasta, look for the words "whole" on the label. They have more fiber than white bread and white rice. They also have a lower GI. Therefore, they help keep blood sugar stable. |
| Sweet Potatoes | Sweet potatoes are a better choice than potatoes. They are high in fiber and vitamin A, which is good for eye health. Try sprinkling a little cinnamon on top. Cinnamon is also thought to help the body use insulin better. |
| Legume seeds (Lentils, chickpeas, cowpeas, green beans) | These are good for the heart and for diabetes. Eating them as part of a low-GI diet can help lower blood sugar levels. If using canned ones, rinse them well to remove any extra salt. |
| Milk and yogurt | Vitamin D in dairy foods can help insulin function. Choose low-sugar yogurts and low-fat or nonfat milk. |
| Citrus fruit (Orange, orange) | These are good for getting vitamin C. But eating the whole fruit is much better than drinking the juice. Because the fiber in the fruit helps with digestion and prevents sudden spikes in blood sugar. |
Special warning about grapefruit!
You should be a little careful about grapefruit, as it can interact with some medications. In particular, it can interact with diabetes medications like repaglinide, causing your blood sugar to drop too low (hypoglycemia).
Grapefruit also interacts with the following medications:
- Some medications that lower cholesterol, for example atorvastatin (Lipitor) and simvastatin (Zocor).
- Blood pressure medications such as nifedipine (Procardia).
Therefore, before you eat grapefruit, be sure to ask your doctor to make sure it doesn't interfere with the medications you are taking.
Take-Home Message
- The food you eat has a huge impact on controlling type 2 diabetes, so be aware of what you eat.
- Add fiber-rich, whole grains, leafy greens, and healthy proteins (fish, legumes) to your diet.
- Understanding carb counting and the glycemic index (GI) can be a great help in controlling your blood sugar levels.
- Reduce sugary foods and drinks, and foods made from refined flour (white bread, cakes) as much as possible.
- Consult your doctor or nutritionist to develop the best diet plan for you.
- Some foods, like grapefruit, can interact with medications you take, so it's wise to consult your doctor before adding anything new to your diet.
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