Type 2 diabetes can be influenced by eating habits. Good nutrition and healthy habits make you feel better. In addition, good eating habits allow you to reduce the need for medication and reduce the risk of cardiovascular diseases.
The advice in this text applies to you with type 2 diabetes. But good advice for everyone, whether you have diabetes or not.
Eating habits that help you eat well
Good habits and good nutrition can help you achieve better blood sugar levels, better blood fats and lose weight or maintain a good weight. Sometimes a few changes are enough to feel better.
The following things will help you get good eating habits:
Eat according to the plate model. It helps you increase the amount of vegetables and achieve a good balance between carbohydrates, proteins and fats in the meal.
Eat at regular times. It can be helpful to have set routines if you want to plan new habits.
Choose foods that have less sugar and salt, more whole grains and fiber, and healthier or less fat.
Eat plenty of vegetables, legumes, rapeseed oil and olive oil, fish, nuts and seeds. These foods provide good protection against cardiovascular disease in diabetes.
Eat fewer sweets, pastries and snacks, and drink fewer sugary drinks. You don’t have to stop using sweets altogether, but cut down on the amounts and replace them with healthier alternatives when possible.
You can have coffee and tea. Both drinks contain protective substances that are good for diabetes. But avoid using sugar, better take sweeteners. Also note that the milk in coffee contains carbohydrates.
Many benefits for weight loss
Obesity, overweight, and abdominal obesity are common among people with type 2 diabetes. Good eating habits can help you lose weight. There are many benefits of losing weight if you are overweight:
- The blood sugar value improves.
- Blood fats improve.
- Blood pressure drops.
- Read more: How to assess your weight.
Good carbohydrate foods
Carbohydrates are found in almost all foods, and some of these foods also contain a lot of fiber. Fiber is good for blood sugar levels. They also reduce the risk of cardiovascular diseases.
Fiber-rich foods are a good base for meals. This can be, for example, foods with whole grains, tubers or legumes. Fruits and berries also contain a lot of fiber.
Good carbohydrates are those that contain a lot of fiber and slowly raise blood sugar. Below you can read more about foods rich in fiber and good carbohydrates.
muesli and cereals
Muesli made with oatmeal or rye flakes contains a lot of whole grains and fiber. Contents like nuts, whole grains, and seeds are also good.
Avoid breakfast cereals that are high in sugar or dried fruit. Nuts contain fiber, but they are also high in carbohydrates and can provide too much energy per serving. Better take fresh berries or sweeteners.
Porridge
Porridge made from, for example, oatmeal or rye flakes is a good food. Both oatmeal and rye flakes contain 100 percent whole grains and lots of fiber.
The flakes in porridge fill you up faster and you get less energy than if you had eaten dry flakes in, say, muesli. This is because the porridge contains a lot of water. Foods that have a higher water content contain less energy and are good to eat if you want to lose weight.
Crispy bread and bread with grains, grains and seeds
The cereals rye, barley and oats contain fibers of the type that regulate both blood sugar and blood fats.
Crusty bread is often a good source of whole grains and fiber, especially if it’s made from rye, barley, or oats. Soft bread is usually baked from rye or wheat. Feel free to choose bread that has visible grains, grains, or seeds. These are often better for your blood sugar value than bread made from finely ground flour. It usually happens that the more resistance to chewing the bread has, the better it will be for health.
Vegetables
Vegetables are good for blood fats, blood pressure, and blood sugar levels. You can serve the vegetables as a side dish, as a main ingredient, or as part of a cooked meal. All forms are good.
Thick vegetables like broccoli, cabbage, and root vegetables provide more fiber than, for example, cucumber, iceberg lettuce, and tomato. Fresh or frozen vegetables are also high in water content.
Potatoes are not generally considered a vegetable as they are mostly starchy. In the plate model, potatoes are included in the most energy-rich part. There is also rice, pasta and bread.
legumes
Legumes like dried lentils, peas, and beans are the best source of fiber, the kind that stabilizes blood sugar levels. Legumes also contain protein, which also helps stabilize blood sugar levels.
Feel free to replace the meat with lentils, peas, and beans. It is very good to replace pork and beef, the so-called red meats.
There are many new types of foods that contain peas or beans, such as pasta and various cereal mixes.
fruits and berries
Fruits and berries contain a lot of fiber, and also many other useful things. The recommended amount is two to three servings of fruit or berries per day. It provides about a quarter of the amount of fiber you should eat every day.
Some types of fruit raise blood sugar less than others, such as apples, pears, and cherries. They are especially indicated as a snack. Pineapple, banana, and cantaloupe are examples of fruits that raise blood sugar levels a bit more. These fruits are also good, but a serving should preferably contain a smaller amount.
Wholemeal pasta and brown rice
Whole wheat pasta and brown rice are better for both your heart and blood sugar levels than white pasta and white rice. There are also many other good alternatives to pasta and rice. Whole grain bulgur, whole grain couscous, common wheat, oatmeal, bean paste, barley grits, barley rice, and millet grits are some examples.
Foods with good fats
cooking oils
Some cooking oils contain fats that are healthy for the heart. For example, use canola oil or olive oil for cooking instead of butter.
walnuts and peanuts
Walnuts and peanuts contain healthy fats. Therefore, it is good to use nuts and peanuts in food or as part of a snack. You can also have nuts as toppings, like peanut butter.
Walnuts are good for the heart and blood vessels. You also get lower blood sugar levels if the meal contains nuts. Half a deciliter of nuts a day is enough. A larger amount can cause you to get too much energy.
fish and shellfish
Seafood contains healthy fats and is good to eat two to three times a week. Vary between high-fat fish and low-fat fish.
Seafood also works well as a sandwich spread. For example, you can have herring, shrimp or mackerel in tomato sauce on the sandwich. Even a small amount of fish is good for your health.
Snacks can be a cup of coffee.
Snacks can be good for keeping your blood sugar level even. A sandwich does not have to be big. A fruit is a good snack. For some, a cup of coffee or tea may be enough.
Be careful with sugar, salt and alcohol
The most important thing is to eat and drink less or none of sugary drinks, sweets, pastries and snacks. It is also good to be careful with salt and alcohol.
eat less sugar
Coffee bread, pastries, cookies, candy, chocolate, and ice cream can give you more energy than your body needs. This is because these foods often contain a lot of sugar and fat.
Candies containing nuts, oatmeal, and dried fruit can be a good alternative. You can also choose to eat the usual options, but then take a smaller piece.
Choose water or mineral water when you feel thirsty. Other sugar-free beverages include coffee, tea, soft drinks, and light candles. Beverages labeled sugar-free or no added sugar may still contain natural sugar.
Small amounts of sugar or sweeteners do not hurt
It does not matter much if you have a little sugar, syrup or honey in the food, for example in a dessert. Your blood sugar level is not affected much if you take it with a meal. A small amount of sugar is one to two teaspoons or five to ten grams.
Eating moderately with sweeteners also does not imply any risk. Rather, it can make it easier to lose weight. Foods, cakes, and sweets can be sweetened, for example, with aspartame, saccharin, or cyclamate instead of sugar.
Aspartame is needed in very small amounts for it to taste sweet. It does not negatively affect your health as long as you stay below the limit. The limit is well above what you eat in a day. Read more about aspartame on the National Food Administration website.
Don’t salt too much
It is common to eat too much salt. The limit is six grams of salt per day, which is equal to one teaspoon.
It is especially important not to eat too much salt if you have diabetes. Salt can make it easier for the body to store sodium, which in turn can increase blood pressure.
moderate amounts of alcohol
Alcohol can cause or aggravate injuries and illnesses throughout the body. These can be, for example, high blood pressure and heart disease, as well as injuries and diseases of the liver and pancreas.
If you use medicines containing the active ingredient sulfonylureas or insulin and drink alcohol, you may have a so-called insulin feeling. An insulin sensation can become severe. If you use any of these preparations, it is important that you eat and drink something before going to bed. It can be, for example, a sandwich or a glass of milk.
It’s fine to have a glass of wine or beer with your meal if you have diabetes, but keep in mind that it provides some energy.
Small changes can be enough
Changing your eating habits may sound like a big change. But you don’t have to change all your eating habits to feel better.
-quora