Healthy Diet for Type 2 Diabetes

Diabetes is fast becoming a scourge in the U.S. and many other countries across the world. Today, about 25% of Americans above 60 years of age suffer from type 2 diabetes. It is estimated that by 2020, 50% of Americans will have diabetes or pre-diabetes. Heartwarming study found that if you are suffering from type 2 diabetes, cheering news is at hand.

A recent study showed that type 2 diabetes can be reversed with a healthy diet and that too in a matter of weeks. During the study, participants consumed a plant-based diet low in calories and glycemic load. See Glycemic Index/load Chart

To manage and reverse type 2 diabetes without the help of medication we recommend a plant-based, high-fiber diet that includes plenty of fruits, nuts, beans and vegetables. Additionally, you should do vigorous exercise for about 30 minutes at least four times a week. My client, over 70 y/o has type 1 diabetes told me that when her blood sugar goes up she dances for 10-15minutes and her blood sugar goes down.

diabetes control

A healthy diet for diabetes should include the following foods which have been proven to help manage and even reverse diabetes:

  • High-quality carbohydrates found in beans help to raise blood sugar levels gently and slowly. Recommended bean varieties including kidney, garbanzo, pinto, Lima, navy, white and black beans as these are rich in soluble fiber, lean protein and high-quality carbs.
  • Soluble fiber slows down the digestion & makes you feel full longer. Consume them regularly to control your hunger and stabilize your blood sugar levels. Beans are a wonderful food as they are almost fat-free, versatile and inexpensive. Research studies have proven that foods high in fiber help to reduce the risk of diabetes by about 40 percent.
  • Oatmeal is loaded with soluble fiber which helps to control blood sugar levels by slowing down the absorption of glucose from food. Have your oatmeal with walnuts, almonds or chopped pecans to add healthy fat and protein which will help to further stabilize blood sugars. Besides, the nuts will add great flavor and crunch to your breakfast.
  • Fresh fish is loaded with rich protein. You can buy environment-friendly varieties like cod or catfish. Prepare them in a healthy manner by roasting, grilling or baking. Add foods rich in high-quality carbs like beans, lentils or vegetables to the fish to create a balanced meal that will help to control your blood sugar.
  • Healthy unsalted almonds are rich in magnesium and healthy monounsaturated fats. Almonds have a positive effect on carbohydrate metabolism. A study at Harvard University found that consuming foods loaded with magnesium reduces the risk of developing diabetes by 33 percent. Apart from almonds, other foods which contain magnesium include Swiss chard, spinach and pumpkin seeds.
  • Sardines or wild salmon contain plenty of Omega-3s which are proven to reduce the risk of heart disease. This is important for type 2 diabetes patients as they have an elevated risk of cardiovascular disease. Wild salmon also contains protein and healthy fat, and this combination slows down the absorption of carbohydrates and helps to maintain even blood sugar levels.

In summary, we recommend type 2 diabetes patients to consume a healthy diet loaded with the above foods and to exercise regularly to easily manage and even reverse their condition.

You may also be interested in how to control your sugar cravings.

About the author 

Ani Papazyan BS, CN, LMT, LE

As a Pain Resolution Practitioner, I empower individuals to conquer body pain, reclaim their lives, and embrace personalized wellness based on their unique genetic makeup, offering tailored solutions, self-help techniques, and transformative strategies.

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