Diabetic Diet Plan for Type 2 Diabetes and Prediabetes
The number of diabetic patients keeps rising with each day. Considering how commonplace this disorder has become, it is crucial to identify essentials of a diabetic diet plan.
In case you are not aware of this important fact yet, let me tell you that proper nutrition and strict adherence to a diabetic diet plan can make a huge difference to diabetics.
In many borderline cases of diabetes or even in prediabetes, regulation and maintenance of healthy dietary habits could keep your blood sugar levels under control without medications.
Diabetic Diet Plan Details
You have already read enough about the relation between diabetes & diet and how it can help you keep your diabetes under control. Now you need to know what foods can be included or should be avoided under a diabetic diet plan.
At this point I would like to remind you that the final target of using a diabetic diet plan is to prevent your blood sugar levels from extreme spiking and consequent dipping and also from gaining excessive weight.
While everyone knows that it is important for diabetic patients to keep their body weight under control, very few actually realize the danger that obesity poses to health. Obesity diabetes is a term used to describe diabetes resulting from obesity. Obesity and diabetes are deeply related and being obese predisposes you to risk of Type 2 diabetes.
Now if you are already suffering from Type 2 diabetes, you must take vigilant measures to keep your body weight under control because it helps your antidiabetic medicines to control your blood sugar better. Also you need lesser dosage of antidiabetic medications with a lesser body weight.
Diabetic Diet Easy Version
Instead of complicating things for you, I like to recommend a diabetic diet easy version which is based on the following points:
- The major source of energy for the body is from carbs, and the recommended daily amount of carb intake for optimum health, is about 45-55 %. So focus on carbs first.
- Eat complex carbohydrates instead of simple carbs, because the body takes more time to convert these complex fellas to glucose and also because they provide a major source of dietary fiber.
- Diabetes puts you at increased risk of developing heart disorders as well and saturated fats, cholesterol rich food etc are all enemies of your heart. So avoid all these stuffs
- Salt is just a condiment and it is better to treat it as something that you would use sparsely. Too much salt can cause high blood pressure and consequent damage to your kidneys, liver and heart.
Diabetes Diet Menu
Keeping all the above points in mind, you can now choose foods to include in your diabetes diet menu. Some examples of complex carbs are green vegetables, whole grains, legumes (beans, peas and lentils) and fruits that have less of sugar content. Foods that your heart loves and keeps it healthy are fish and nuts.
You need not avoid fatty food altogether. Instead you can choose smartly and replace your high fat and saturated fat items with healthy fats like mono and unsaturated fats. These good fats are commonly found in delicious healthy foods like avocados, almonds, pecans, walnuts, olives etc.
You usually tend to think of diet plans as restrictive, limiting and generally something that takes the joy out of eating. But your diabetic diet plan is actually an awesome plan that encourages eating delicious healthy foods and that by no means is anything lesser than a boon.
Diabetic Diet Meal Plan
Please remember that there is no standard diabetic diet meal plan that can be recommended for everyone with Type 2 diabetes or prediabetes. This is because everyone has different body weights, different levels of diabetes and different levels of physical activity. Also there may be some concomitant health disorders that run along with Type 2 diabetes in some people. All these factors play a very crucial role in determining the exact meal plan.
But I recommend the following diabetic diet meal plan for a regular person (daily requirement=1500 cals per day) without any of the complications of diabetes and who is currently having blood sugar levels under control with medications:
Waffles or pancakes made compulsorily with whole wheat (avoid refined flour at all costs) and about ¾ cup of berries or maybe a single piece of fruit
Skinned and grilled chicken, baked beans, fresh green vegetable salad (with olive oil or vinegar as dressing and strictly no mayonnaise) and some chopped olives.
Lean beef cooked with very less oil (of olive) and some brown bread with a cup of mixed fruit and vegetable salad. If you want some post dinner dessert, then a slice of a sour or not so sweet fruit like pineapple may be allowed.