How a balanced diet can help regulate your blood sugar

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“Fueling Your Body: Why Incorporating The Five Food Groups help manage blood glucose in type 2 diabetes.“

Type 2 diabetes is a chronic condition that affects how your body processes glucose (sugar). It’s important for individuals with type 2 diabetes to eat a well-balanced diet that includes foods from all the major food groups.

So, what are these major food groups, you may ask? Let’s take a look:

Vegetables: Vegetables are an essential part of any healthy diet. They are packed with essential vitamins and minerals, and they’re low in calories and carbohydrates. For individuals with type 2 diabetes, vegetables can help regulate blood sugar levels and improve overall health. Some great options include leafy greens like spinach and kale, broccoli, Brussels sprouts, and asparagus.

Fruits: Fruits are a great source of natural sugars, fiber, and essential nutrients. However, individuals with type 2 diabetes need to be careful about which fruits they consume as some fruits have high sugar content. Berries, citrus fruits, and apples are excellent choices as they have a lower glycemic index and won’t cause blood sugar levels to spike.

Grains: Whole grains are an excellent source of complex carbohydrates, fiber, and essential nutrients. Consuming whole grains can help regulate blood sugar levels and improve heart health. Whole-grain options include brown rice, quinoa, whole-wheat bread, and oats.

Protein: Protein is essential for building and repairing tissues in the body. The consumption of lean proteins can help regulate blood sugar levels and improve overall health. Some great options include chicken, fish, beans, and lentils.

Dairy: Dairy products are an excellent source of calcium, which is essential for building and maintaining strong bones. For individuals with type 2 diabetes, consuming low-fat dairy products can help regulate blood sugar levels and improve overall health. Some great options include low-fat milk, cheese, and yogurt.

In summary, individuals with type 2 diabetes can benefit greatly from consuming a well-balanced diet that includes foods from all the major food groups. Incorporating plenty of vegetables, fruits, whole grains, lean proteins, and low-fat dairy products can help regulate blood sugar levels, improve overall health, and reduce the risk of complications associated with this chronic condition. Remember to always consult with a healthcare professional before making any significant changes to your diet or lifestyle.

Sample daily menu:

Breakfast:
Oatmeal with sliced berries and a sprinkle of cinnamon (Grains and Fruits)
1 boiled egg (Protein)
1 cup of low-fat milk (Dairy)
Snack:
Carrots and celery sticks with hummus (Vegetables and Protein)

Lunch:
Grilled chicken salad with mixed greens, tomatoes, cucumbers, and bell peppers (Protein and Vegetables)
1 small whole-grain roll (Grains)
1 small apple (Fruits)
Snack:
Greek yogurt with mixed berries and a sprinkle of granola (Dairy and Fruits)

Dinner:
Grilled salmon with a side of roasted asparagus (Protein and Vegetables)
1/2 cup of brown rice (Grains)
Steamed broccoli (Vegetables)
Snack (optional):
1 small orange (Fruits)

Remember, it’s always important to consult with your healthcare provider and a registered dietitian before making any significant changes to your diet. They can help you create a meal plan that is tailored to your individual needs and health goals

Sample menu

Reference:

American Diabetes Association. (n.d.). Diabetes Superfoods. Retrieved from https://www.diabetes.org/nutrition/healthy-food-choices-made-easy/diabetes-superfoods
Harvard T.H. Chan School of Public Health. (2019). The Nutrition Source: Vegetables and Fruits. Retrieved from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
American Heart Association. (n.d.). Whole Grains and Fiber. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-and-fiber
American Diabetes Association. (n.d.). Protein. Retrieved from https://www.diabetes.org/nutrition/healthy-food-choices-made-easy/protein
National Institute of Diabetes and Digestive and Kidney Diseases. (2017). What I need to know about Eating and Diabetes. Retrieved from https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity/eating-right-diabetes

Jamah Well