Foods to Include in a Meal Plan for People with Type 2 Diabetes
When you discover that you have type 2 diabetes you begin to realize that dieting is more than just a lifestyle choice, it becomes the key to controlling your health condition.Two things that individuals who are newly diagnosed with diabetes are faced with is:
-finding a way to to keep their blood sugar levels normalized
-Figuring out how they are going to adjust to a new eating plan, especially one that doesn’t include desserts and sugar.
The foods that you eat as a type 2 diabetic can be the difference between improving your condition or making the situation worse.
Here is the basis of the foods that should be included in a simple meal plan that helps people with Type 2 diabetes:
1 - a lean protein source.
2 - whole grain source.
3 - non-starchy vegetables and fruit.
4 - a small amount of healthy fat.
5 - water
This simple meal plan equates to one meal. The foods in each part can be selected from the following:
1. Protein source can include - lean beef, fish, turkey, chicken, wild meat or eggs. Dairy products such as cottage cheese, cheese or fat-free yogurt can also be used.
2. Whole grain sources can include brown rice, whole wheat bread, rye bread, 7-grain bread,, quinoa or oat bran. You can also substitute this category with a starchy vegetable - corn, peas or sweet potatoes.
3. Non-starchy vegetables could include onions, tomatoes, green beans, okra, mushrooms, broccoli, asparagus, spinach, lettuce, cauliflower, zucchini, radishes, cabbage, and peppers.
4. Fruit could include one serving only of a medium sized pear, apple, nectarine or peach. Or a cup of cherries, watermelon, cherries, orange, or grapefruit. Other fruit could include two fresh figs or ten grapes.
5. A small amount of healthy fat could include one teaspoon of grass-fed butter, coconut oil or olive oil.
6. Beverage, tea or coffee. herbal teas include ginger,peppermint, catnip, green tea, chamomile, spearmint, yerba mate, or ginseng. You could also just drink plain water.
By using a simple approach such as this meal plan you can begin to progress with breaking the cycle of insulin resistance and obesity - ultimately helping you achieve a healthy weight. You don't have to give up delicious meals to beat type 2 diabetes.
Remember, a healthy eating plan isn’t just following a list of foods. You also need to make sure you are getting the correct amount of carbs, protein and fats from a nutritional standpoint. Consider consulting a dietitian to help you with this, but it doesn’t hurt for you to know which foods to eat and the ones you should avoid.