Diabetes Meal Plan: Tasty Menu for Type 2 Diabetes

Type 2 diabetes is a medical condition in which the body is unable to properly utilize the insulin produced by the pancreas due to insulin resistance. This is a condition where the patient’s body cells lose sensitivity to insulin.

Though genetics may have a part to play in the development of the Type 2 diabetes, lifestyle factors have the greatest impact. In fact, a sedentary lifestyle and obesity have been proven to be the primary factors in the development of the disease. For these reasons it’s important for you to have a healthy diabetes meal plan.

Physical inactivity and excess weight reduce the effectiveness of insulin. In fact, medical research indicates that excess weight, particularly around the waist is the main cause of insulin resistance.  It follows that staying physically active and maintaining a healthy body weight can prevent or at least help to delay the onset of the Type 2 diabetes

The importance of a healthy diabetes meal plan in management of type 2 diabetes

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The diabetes prevention program and other bodies of research have shown that often, pre-diabetes and patients with insulin resistance can prevent or at least delay the onset of diabetes through dietary changes. Following an insulin resistance diet and weight loss have been proven to be essential in this regard.

Insulin Resistance Diet

There are a number of ways you can start following an insulin resistant diet.

Restrict the consumption of carbohydrates

Medical research indicates that limiting carbohydrate intake is the primary strategy in controlling blood sugars. For better health, patients should focus on obtaining carbohydrates from fruits, vegetables, legumes, whole grains, and dairy products. They should avoid other carbohydrate sources, especially those that contain sodium, saturated fats, and sugars.

It is important to note that it is best to eat grains in the whole form rather than flours, because flour may increase insulin resistance. When flour must be used, then it should be made from the complete whole grains.

Stay away from sweetened beverages and energy drinks

sugar sweetened beverages

All kinds of sugars can lead to high blood sugar levels and increase insulin resistance. That said, some forms of carbohydrates and sugars are more offensive than others. The American Diabetes Association’s nutrition recommendations discourage the consumption of sugar sweetened beverages.

This drink category includes fruit drinks, energy drinks, soft drinks, iced tea, and vitamin water drinks which have high fructose corn syrup, sucrose, fruit juices concentrates among other artificial sweeteners. Instead of using these drinks, you can take herbal tea, black tea, coffee, water, and seltzer. Also, you should use natural sweeteners such as honey, dates, blackstrap molasses, pure maple syrup, or organic Stevie.

Increase fiber intake

Medical research indicates that diets having over 50 grams of fiber daily improve the control of high blood sugars in diabetics.  In fact, large studies show that intake of whole grain is linked to a decreased incidence of Type 2 diabetes. However, the consumption of processed whole grain products must be restricted.

High fiber foods include vegetables, peas, legumes, artichokes, beans, Brussels sprouts, flaxseeds, quinoa, chia seeds, and avocado. All these will help regulate insulin resistance. This is because they are low in calories, high in fiber, and have a wide range of essential minerals and vitamins with anti-inflammatory properties.

Consume healthy fats

Studies indicate that the kind of fatty acids used is more important than the fat in the diet. Patients with insulin resistance are strongly advised to use unsaturated fats, and avoid saturated and Trans fatty acids. The consumption of foods with monounsaturated fatty acids has been proven to improve blood sugar control and serum lipids.

Moreover, people suffering from insulin resistance will do well to increase their intake of foods rich in omega 3 fatty acids. One way of doing this is by eating 2 servings of cold water fish per week. Cold water fish includes salmon, mackerel, tuna, herring, sardines, and white fish. Plant sources of omega3 fatty acids are flaxseeds, hemp seeds, chia seeds, walnuts, moringa, and natto.

Eat enough protein

proteins

Medical researchers suggest that the intake of larger amounts of protein in the dietary treatment of obesity lead to more weight loss than fewer amounts of protein. They have shown that consumption of adequate protein is essential for people suffering from insulin resistance and Type 2 diabetics.

This is because proteins have a neutral effect on the lipid and glucose mechanism. Also, protein preserves bone mass and muscle which tend to decrease in patients with poorly managed insulin resistance. Sources of lean protein include wild fish, lentils, organic chicken, free range eggs, almonds, and yogurt. All these will help to manage blood sugar levels.

Dairy intake

A growing body of scientific evidence indicates that consumption of dairy products decreases the risk of Type 2 diabetes. The potential reasons for this effect may have to do with the role of dairy products in metabolic syndrome and obesity, and also the dairy components like dairy fat, calcium, vitamin D, and Trans-palmitoleic acid.

In fact, scientists from the Harvard School of Public Health have pointed out that Trans-palmitoleic acid, which is a fatty acid in butter, yogurt, milk, and cheese, may decrease the risk of insulin resistance. This also reduces the risk of developing pre-diabetes and type 2 diabetes.

Manage your portions

Weight loss is the key to controlling insulin resistance. You can achieve this through adhering to an insulin resistance diet and reducing your portions. Cutting back on your calorie consumption will have a substantial impact. One way of achieving this is to eat small portions throughout the day and to avoid becoming hungry.

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Conclusion

Physical inactivity and excess weight reduce the effectiveness of insulin. Medical research indicates that excess weight, particularly around the waist is the main cause of insulin resistance.  Insulin resistance is the primary cause of pre-diabetes and Type 2 diabetes.

The diabetes prevention program and other bodies of research have shown that often, pre-diabetes and patients with insulin resistance can prevent or at least delay the onset of diabetes through dietary changes. Following an insulin resistance diet and weight loss have been proven to be essential in this regard.

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