What Kind of Foods to Eat With Type 2 Diabetes Research Note
By Reader's Digest Editors
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Many long books have been written on what is a healthy diet for diabetes, but here’s a complete answer in four words: Eat foods from farms. By that we mean fresh vegetables, fruits, whole grains, and lean meats. “Factory” foods -- meaning foods that are processed, enhanced, flavored, preserved and packaged -- tend to contain the ingredients that make diabetes worse. Those include white flour (breads, cookies, cakes); sweetened foods (whether it’s sugar or corn syrup); and fatty foods (packaged dinners, fried food). Fill your dinner plate half with vegetables, one-quarter with whole grains, and one-quarter with a lean protein, and you have eaten perfectly. Also avoid colas and sweetened juices.
Fast Facts:- Several kitchen pantry items, including cinnamon, vinegar and lemons have been clinically proven to have a substantial positive effect on blood sugar.
- Some studies suggest that an excess of sweetened drinks in our diets is the primary culprit behind growing obesity rates, and by extension, the rise in diabetes.
- A typical American woman needs roughly 1,800 calories in a day. A single “value” meal of a large cheeseburger, fries and soft drink at many fast food restaurants exceeds that amount.
- A diet high in soluble fiber has been shown to reduce blood sugar levels. Food rich with soluble fiber include beans, barley, oatmeal, carrots, broccoli and pears.
- Fats are essential to your diet. However, you want unsaturated fats --the types drawn from plants (such as nuts or olives) or deep-sea fish.
9 Best Foods for Type 2 Diabetes
joybauer.com — “Healthy eating for type 2 diabetes prevention or control is primarily about two things: losing weight and preventing dangerous spikes in blood sugar. Here are nine foods that can help.” View full resource at joybauer.com
Making Healthy Food Choices
diabetes.org — “Make sure you are making healthy food choices each time you eat.” View full resource at diabetes.org
Diabetes Superfoods - American Diabetes Association
diabetes.org — “Here is the top 10 lists for foods everyone should eat to superpower their diet that meshes with your diabetes meal plan.” View full resource at diabetes.org
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