A balanced diet for Type 2 diabetes: 5 main food groups

Diabetes diet plan | A balanced diet for Type 2 diabetes: 5 main food groups 

Key Highlights

Carrying excess weight, particularly around the abdomen or belly, is considered the biggest risk factor for Type 2 diabetes
A balanced diet isn’t just the best eating plan for diabetics but will also help you lose weight, boost your energy level, improve your mood, lower your risk of several diseases
Here are the five main food groups that diabetics need to control blood sugar and boost weight loss
New Delhi: A healthy, balanced diet can help prevent, manage and even reverse diabetes. But choosing the right foods can be difficult when you have diabetes, especially when our supermarkets today are flooded with foods that can rapidly increase blood glucose levels. Yet, the key is to opt for foods high in fiber, protein and healthy fats as these nutrients can help keep both your body weight and blood sugar levels under control. For more info:- weight loss in Delhi,

Whether you’re living with diabetes or not, it’s important to adopt a healthy eating plan that promotes overall health. A balanced diet isn’t just the best diet for diabetics but it will also help you lose weight, boost your energy level, improve your mood, lower your risk of several diseases. Carrying excess weight, particularly around the abdomen or belly, is considered the biggest risk factor for Type 2 diabetes. Making healthier food choices along with regular exercise can help prevent gaining weight or belly fat.

Here are some of the healthiest food you can add to your diabetes meal plan, preferably a balanced diet, to help lower blood sugar levels and keep your weight in check.

A healthy, balanced diet for diabetics: The five main food groups you need to control blood sugar and boost weight loss

Fruits and vegetables

Having diabetes doesn’t mean you have to give up fruit. Fruits and veggies are low in calories but loaded with fiber, nutrients, and antioxidants. The compounds in fruit and vegetables can help protect against heart disease, high blood pressure, and certain cancers – research has shown that people with diabetes are at a higher risk of these conditions. Spinach, cabbage, broccoli, cauliflower, celery, cucumber, peas and green beans, carrots, berries (such as blackberries, raspberries, strawberries), plums, peaches, etc, are excellent lower carb options and a great addition to your diet. For more info: Dietitian in Delhi

Whole grains for diabetes

Focusing more on whole grains can help stabilize your blood sugar levels. Replacing regular white flour with whole grains such as buckwheat flour, brown rice, millet can give you a big boost to your soluble fiber that helps in regulating blood sugar levels. These foods usually have a low glycemic index and can help keep your digestive system healthy as well as protect your heart.

Proteins for blood sugar and weight loss

Protein is well-known to have an important role in diabetes management as it can help keep blood sugar levels under control. It is also one of the vital macronutrients that can help keep your muscles healthy. Numerous studies suggest that a high-protein diet has immense benefits for weight loss and metabolic health. Just ensure that you choose lean protein sources such as fish, eggs, chicken breast, nuts, beans, pulses, etc. A healthy, balanced diet also means consuming less red and processed meat, which have been linked to an increased risk of heart disease and cancer.

healthy fats

Include some healthy fats in your diet. It is often recommended to swap saturated fats with unsaturated fats for a healthier heart. Research has found that healthy fats from olive oil, fish oils, nuts, flax seeds, or avocados while limiting animal fats can help control Type 2 diabetes. Saturated fats (found in higher amounts in animal products) can raise cholesterol in the blood, increasing the risk of heart disease and stroke. Since fats are high in calories, you need to limit the amount you use, especially if you’re trying to lose or manage weight.

Dairy foods

Milk products – such as cheese and yogurt – contain high amounts of calcium and protein, which are beneficial for your teeth, bones, and muscles. Low-fat milk products, particularly cheese and yogurt, are linked to a reduced risk of Type 2 diabetes. However, some dairy foods can be high in fat (saturated fat), so, you should choose lower-fat alternatives whenever possible. Also, check for added sugar and always choose unsweetened lower-fat versions of dairy products. For more info:- Laser Treatment in south Delhi

A good thumb rule of a healthy, balanced diet is to choose foods that are high in protein, fiber, healthy fats, and antioxidants while avoiding or limiting the intake of foods high in saturated fat, salt, and sugar.