- Carbohydrates in food include starches, sugar and fiber. Grains, beans, legumes, potatoes, corn, fruit, dairy products, sweets, snack food and processed food all contain carbohydrates. If you eat a lot of them, your blood sugar goes up. You have to count the carbohydrates you eat so you can tell how much your sugar will go up. Choose foods with a low glycemic content to control glucose levels. When you fix your plate, include more vegetables that don't have starch and eat less of everything else.
- Lean meat, skinless poultry, fish and low-fat dairy products provide protein that won't raise your blood sugar level. A high-protein diet can improve control of blood glucose, reduce risks of complications, decrease abdominal fat and might cause the pancreas to release more insulin. The American Association of Clinical Endocrinologists recommends that 10 to 20 percent of a diabetic's calories should come from protein.
- There are many nutrients that are missing in a typical diet because of processed convenience foods making up too much of the diet. Adding foods that are low in sugar and provide calcium, potassium, magnesium, fiber and vitamins is good for Type 2 diabetics. Dark green leafy vegetables like spinach, Swiss chard, greens, and collards are low in carbohydrates and calories. Tomatoes are full of vitamins C and E and iron. Beans, although starchy, are high in fiber, magnesium, potassium and protein. Fruits such as apples, berries, oranges, grapefruit, lemons, limes and bananas contain a variety of antioxidants, vitamins, and minerals to keep you healthy. Walnuts and flax seeds contain omega 3 fatty acid, fiber and magnesium.
