Welcome to Linkingo’s foods for type 2 diabetes list! Many have shared with us that choosing the right foods for diabetes patients is a challenging mission, and of course, we understand. When you live with this disease, your main goal is not only stabilizing your blood sugar levels but also preventing other complications such as cardiovascular disease. Not all the foods we consume daily can satisfy both of these.
Aside from that, some ingredients that are good for healthy individuals might be harmful to people with diabetes. Even a tiny mistake in food choices can cause your blood sugar to spike. It puts pressure on both patients and their caretakers, as they must be cautious in creating a meal plan.
In our post on foods that lower blood sugar instantly, we have listed out 11 plant-based foods that help control blood sugar. Today’s post is broader, covering both animal-based and plant-based foods. All of them are proven by health experts to be safe and beneficial for diabetes patients. We hope this comprehensive post can enrich diabetics’ diet and support you all in your healing journey.
Let’s start now, shall we?
1. Extra-Virgin Olive Oil.
Extra-virgin olive oil is a rich source of oleic acid – a type of monounsaturated fat. It can promote glycemic management, lower fasting, and post-meal triglyceride levels. That’s why we add it to the list: Diabetes patients often have high blood sugar and triglyceride levels.
Furthermore, extra-virgin olive oil also contains antioxidant properties. Hence, it is highly beneficial for heart health. In a comprehensive analysis of 32 studies looking at various types of fat, olive oil was shown to be the only one that reduced heart disease risk. Moreover, antioxidants in olive oil also reduce inflammation, protect the cells lining your blood vessels, prevent bad cholesterol from being oxidized, and lower blood pressure.
In the market, though, many olive oils are mixed with cheaper oils like corn or soy. These can boost the level of bad cholesterol, which damages your condition. Make sure to choose extra-virgin olive oil from a trusted source.
2. What Can Diabetic Type 2 Eat? – Fatty Fish.
Salmon, tuna, sardine, mackerel, and trout are some of the fatty fish. They are not only healthy but also diabetes-friendly.
Their significant benefits come from omega-3 fatty acids. Consuming enough of these fats decreases the risk of stroke and heart disease considerably in people with diabetes. Furthermore, omega-3 fatty acids protect the cells that line your blood vessels, reduce inflammation, and promote arteries’ functions.
A study in 68 adults with diabetes and obesity shows that fatty fish also regulates blood sugar levels and burns excess fat.
3. Skinless Chicken Breast.
If you want to get some lean protein, chicken is a good option. All cuts of chicken are high in protein, and many are low in fat. Most importantly, it is tasty, versatile, economical, and easy to prepare. The best part of a chicken for type 2 diabetes patients is the breast. When you remove the skin, a serving of roasted chicken breast contains only 230 calories and 0 carbohydrates.
4. Foods For Type 2 Diabetes List – Eggs.
Eggs appear on our table almost every day. It might be easy to forget the incredible health benefits they deliver.
Scientists have proven that eggs are the best food to keep ourselves full and satisfied between meals. It is mainly thanks to the protein properties they contain.
In the past, some research suspected that eggs could lead to heart disease in people with diabetes. However, recent analysis shows that a consumption of 6 – 12 eggs per week does not lead to heart disease. In fact, eggs might even reduce the risk of stroke.
Please note it is best to consume whole eggs for the most health benefits. Most of the nutrients are in the yolk rather than the white.
5. Shirataki Noodles.
People with diabetes who are also noodles-lovers would be glad to know about Shirataki noodles. These are ideal for controlling diabetes and weight management.
So, why? Shirataki noodles are high in fiber glucomannan. It is a type of viscous fiber, which helps you feel full and satisfied.
Furthermore, research has proven its effectiveness in reducing blood sugar after eating. It also reduces the risk of heart disease in people with diabetes and metabolic syndrome.
According to statistics, a 3.5 ounces (100 grams) serving of Shirataki noodles only contains 3 grams of digestible carbs and 10 calories. That makes them the perfect food choice for people who are trying to lose weight.
6. Foods For Type 2 Diabetes List – Ezekiel Breads.
Ezekiel is a type of sprouted grain bread. While it raises blood sugar at 15 grams of carbohydrates per slice and does contain gluten, it has more benefits and can be consumed moderately.
Aside from carbohydrates, Ezekiel bread contains 80 grams of potassium, 3 grams of fiber, and 4 grams of protein per slice. It possesses 9 of the essential amino acids, which is perfect for people with type 2 diabetes. What’s more, according to scientists, it also has a lower glycemic response.
7. Foods For Type 2 Diabetes List – Quinoa.
Quinoa has a glycemic index of only 53. That means it won’t lead to a spike in blood sugar levels. It contains fiber and protein, which slow down the digestion progress.
There is a reason quinoa makes it to this list instead of other grains. Most grains don’t have all the necessary amino acids to make a protein. However, quinoa contains all the essential amino acids, making it stand out.
Most importantly, the dietary fiber content in quinoa is also higher than that of other grains. It means that it is perfect for people with type 2 diabetes since protein and fiber are crucial for keeping blood sugar under control.
8. Spinach And Kale.
It is proven that eating one and a half cup of dark leafy greens daily, including spinach and kale, can lower the risk of developing diabetes by 14%. That’s because they contain antioxidants like vitamin A or C. According to the USDA, a cup of fresh, cooked kale (without fat added) offers 879 mcg of vitamin A and about 52.9 mg of vitamin C.
They are also low in calories and carbohydrates, making them an excellent choice for individuals with type 2 diabetes and obesity.
9. Foods For Type 2 Diabetes List – Edamame.
Edamame might not be so familiar to some westerners. They are unripe, green soybeans that are still in their pods. One cup (155 grams) serving of edamame contains 17 grams of protein and 8 grams of fiber. That makes them a nutritious and convenient snack for people with diabetes.
Some studies indicate that edamame has effects in lowering blood sugar. Furthermore, it also improves insulin resistance, the leading cause of type 2 diabetes.
Though it requires more research to prove edamame’s role in reversing diabetes, it is still a safe snack for people with diabetes with many health benefits. The most common way is to serve it steamed, but you can enhance its flavors by adding spices or seasoning.
10. Cottage Cheese.
If the calories and fat in other types of cheese are giving you headaches, cottage cheese shall be your savior.
A half-cup (about 112 grams) serving of small-curd cottage cheese is full of vitamins and minerals. It contains 13 grams of protein and only 4 grams of carbs.
Additionally, eating cottage cheese is effective in lowering blood sugar. A study shows that men who consumed 25 grams of cottage cheese and 50 grams of sugar had 38% lower blood sugar levels afterward than those who ate sugar alone. It is due to the protein contents in cottage cheese.
If you select regular cottage cheese instead of reduced-fat varieties, you will also take advantage of the blood-sugar-lowering properties of healthy fats.
11. Foods For Type 2 Diabetes List – Flaxseeds.
Flaxseeds (flax, linseeds) are a rich source of heart-healthy omega-3 fat, fibers, and other beneficial plant compounds. One of the fibers flaxseeds contains is lignans, which reduce heart disease risk and promote blood sugar management. Plus, they are high in viscous fiber. It improves gut health, insulin sensitivity and keeps you full for a longer period.
Another effect of flaxseeds is lowering blood pressure. A study in participants with prediabetes symptoms showed that daily intake of flaxseeds reduced blood pressure significantly.
However, keep in mind that your body cannot absorb whole flaxseeds. It is best to purchase ground seeds or grind them by yourself. Also, be sure to cover them tightly in the refrigerator. Otherwise, your flaxseeds can go rancid.
12. Pumpkin Seeds.
Pumpkin seeds are rich in magnesium, fiber, and hearty fatty acids. Over 300 processes of the body require magnesium, including converting foods for energy. However, diabetes patients often suffer from a lack of magnesium due to insulin resistance. An ounce (28.35 grams) of pumpkin seeds contains 168 mg of magnesium, beneficial for people with diabetes.
Furthermore, studies indicate that some macromolecules pumpkin seeds contain can significantly reduce blood sugar levels.
It is easy to purchase pumpkin seeds since they are available both only and groceries. You can brush pumpkin seeds with olive oil, season with cumin, and bake until brown and toasted. That way, you will have a healthy and tasty snack.
13. Foods For Type 2 Diabetes List – Greek Yogurt.
There is no better dairy choice for diabetes than Greek yogurt.
Thanks to the probiotics it contains, research suggested that eating Greek yogurt can improve blood sugar management. Furthermore, it helps lower the risk of cardiovascular disease. Other studies link yogurt consumption with a decrease in blood glucose and insulin resistance.
Aside from reversing diabetes symptoms, Greek yogurt can also help you lose weight and burn extra fat. It has high calcium, protein, and a particular fat called conjugated linoleic acid (CLA). It works to reduce your appetite, making it easier to resist unhealthy foods.
The best thing is, Greek yogurt contains only 6-8 grams of carbs per serving, which is much lower than conventional yogurt. Diabetes patients can enjoy it with some slices of fruits as a delicious snack without having to worry about their weight or overall health.
14. Foods For Type 2 Diabetes List – Peanut Butter.
Natural peanut butter and peanuts are low in glycemic index. That means they are safe for diabetes patients to consume.
Peanut butter is also a good source of magnesium. It is suitable for diabetics, as peanut butter consumption can improve insulin sensitivity, reduce oxidative stress, and prevent systemic inflammation.
A recent study from Cambridge University shows that women with obesity, a risk factor for developing type 2 diabetes, could manage their blood sugar throughout the day by having peanut butter for breakfast.
However, many store-bought peanut butters contain added sugar. If you have diabetes, you should check the labels carefully and select 100% natural products. Furthermore, peanut butter can be high in calories. It is essential to be mindful of the amount you consume each day.
When I mentioned that diabetics could enjoy popcorn, many of my friends opened their eyes widely in shock.
But I know what they were thinking about. Most of us consume packaged popcorn full of salt, trans fat, and other unhealthy ingredients. That’s why they can’t imagine popcorn being the best snack for diabetes. If you air-pop your own without added sugar and salt, one cup (8 grams) will only contain 31 calories.
Additionally, a cup of popcorn provides 1 gram of fiber. It is another property that makes popcorn a diabetes-friendly food.
Just like my friends, many diabetes patients out there might be pleasantly shocked that they can enjoy a snack like popcorn. It is often considered an addictive yet unhealthy food, which diabetes patients should eliminate from their menu. Yet, when prepared the right way, popcorn can be both nutritious and tasty.
All the foods that I listed above can assist you in your healing from diabetes. However, if your favorite foods are not on the list, worry not because …
We Have A Shocking Revelation For You!
What if, just what if, with the proper preparation, you can enjoy any food you like?
What if a diabetes meal plan doesn’t require you to give up on the foods you love?
And what if you can still have chips and beef steaks for dinner while healing from diabetes type 2?
As mentioned, it is not about what you eat. Instead, it is about how you cook these dishes.
Do you want to know the secret to consume all the foods you like without wrecking your blood sugar levels?
The Secret Lies In This System!
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- The secret to making almost all ingredients hearty, low-glycemic, and safe for diabetes people to consume.
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- The mysterious blueprint that can tackle diabetes within two weeks.
Foods For Type 2 Diabetes List – Conclusion.
There are animal-based and plant-based types, foods for main dishes, and snacks. Still, they all share some similarities: Low glycemic index, low carbs, tasty and healthy if cooked the right way. We sincerely hope that diabetes patients can enrich their menu and enjoy flavorful foods while healing from the condition with this list.
It comes to the end of our foods for type 2 diabetes list. Your support is our encouragement, so if you find this article helpful, please like and share! Don’t hesitate to leave a comment below if you have other suggestions.
Don’t forget to read related posts on type 2 diabetes:
- How To Treat Type 2 Diabetes Without Medication
- How To Reverse Type 2 Diabetes Naturally With 7 Daily Habits
- Foods That Lower Blood Sugar Instantly And Accelerate Fat Burning
- Type 2 Diabetes Meal Planning For Beginners
- What Are The Best Drinks For Type 2 Diabetes? What Drinks To Avoid?
We look forward to seeing you again.