The snappy answer that comes from anyone to the question, ‘tell any disease?’ is quick, that is ‘diabetes’. Yeah, it’s seen and prevalent in every household. But, are you fully aware of what it is actually? We are familiar with the word diabetes and its most believed myths rather than the facts grounded around it.

Diabetes encircles two types, one which the Type 1 is also featured as childhood diabetes., and can be seen before you hit your late 30s. The type 2 diabetes is the long-standing devious disease we are speaking of, here the body strikes the non-co-operation movement, resisting the production of insulin, which is assigned the role of absorption of glucose into the cells. This causes diabetes, which can be caused due to several reasons.

We have discussed the differences between Type 1 and Type 2 diabetes.

If you start feeling your sight going blurred, increased fatigue, recurrent urination, extreme thirst, and lethargic feelings are the early warning signs of diabetes and yet neglected before being diagnosed.

Western countries have more risks of diabetes, your overweight and your physical activities add-on to risk factors for diabetes. The condition of prediabetes
is an alarming bell to the dangerously onsetting diabetes, though its signs are identified early and managed well, it could be cured entirely or at least delayed by decades.

What Does Diabetes Do To The Body?

Some of the common effects and complications of diabetes on your body are noted below.

  • Loss of vision, it gives a blurred sight of images making it hard to see.
  • Grazing appetite,
  • Feeling thirst and strengthless,
  • Unhealing wounds and cuts, kidney issues,
  • Cardiovascular tissues and tooth gum bleeding and inflammations
  • Unbalanced weight gains and losses.
  • Neuropathy related problems in limbs, wide skin diseases.

We have discussed diabetes symptoms in women and diabetes symptoms in men more in detail in other articles.

Diabetic Friendly Food List

People always come up to say that they have found a diabetic control diet.

Do you have a minimal glance at what is what about diabetes and the food to be eaten?

There are several food plans and diet charts that are hovering around pushing us into the chaos. The people with diabetes need not go on intrinsic and lonesome dietary habits to hack away the problem.

I suggest following the regular beaming diet along with your family with a little change in its ingredients portion and maintaining your body metabolism with a staunch ritual of exercise. Healthy habits can drive away from the symptoms keeping your body more balanced than the diet and medications alone.

Let me stipulate some of the foods that are potentially diabetic friendly.

Vegetables:

Include an abundance of veggies from above the ground in your diet, what is more, appealing the all green, green, and GREEN. Looks splattered in front?

Green leaves, broccoli, cauliflower, cucumbers, tomatoes are allowed completely. The myth that white foods are to be avoided can be thrown to the trash and cauliflowers can be included in your diet, it has all the useful minerals your body needs from vitamin C, Calcium and vitamin B6 holding in it.

Carrots, beets, pumpkins, cereals, turnips can be added in medium levels.

Fruits:

All the berries including raspberries, strawberries, blueberries in a half cup serve on a daily note along with cereals, lentils, mung dal in a portion sized to quarter cup fills in are within ‘healthy’ limits.

Kiwi, pears, oranges, avocado, grapefruit, guava, black plums, cherries, and apples are usually allowed too depending on the severity of diabetes.

Best Diabetic Smoothies

Low sugar strawberry smoothie which is low in sugars and carbohydrates with high nutrient value and vegetables overloaded Kale and coconut oil smoothie some of the popular ideals for people with diabetes.

Low-Sugar Strawberry Smoothie

Ingredients

– 8 fl oz unsweetened soy milk

– 1 cup spinach

– 5 medium strawberries

– ¼ cup plain nonfat Greek yoghurt

– 1/2 cup cooked oats (cooled)

– 1 tbsp chia seeds

– 1 stevia packet

Kale and Coconut Oil Smoothie

Ingredients

– 1 tbsp virgin coconut oil

– ¼ cup chopped fresh mint

– ¼ cup chopped flat leaf parsley

– 1 medium rib celery, chopped

– A ½ cup of frozen organic mango

– 1 cup organic kale, ribs and stems removed

– Coconut Milk or Coconut Water to fill line

Green tea and vegetable smoothie ranging the goodies of vegetables again deficient in sugars and carbs rich in minerals, and Kiwi pineapple smoothie with a blend of fruits sparing low sugars and high glycemic index (GI) yet they are imminent.

Green Tea And Vegetable Smoothie

Ingredients

– 1 1/2 cups green grapes

– 1 cup baby spinach

– 1 cup frozen banana slices

– 1 cup green tea decaf

Kiwi Pineapple Smoothie

Ingredients

– 2 kiwi

– ½ cup pineapple chunks

– ½ cup cucumber, chopped

– A handful of kale

– 1 tbsp. lime juice

– Coconut milk to fill line

Cucumber smoothie for low in sugar and water balance shot,  gingered apple smoothie exploiting the freshness of both decreasing the sugar, and pear and apple smoothie resisting the carbs and sugars.

Cucumber Smoothie

Ingredients

1 cup of coconut water.

1/2 cup water.

– 1 Lebanese cucumber, roughly chopped.

– 2 cups of baby spinach leaves.

– 1 large handful of mint leaves, torn.

– 3/4 cups ice cubes.

Gingered Apple Smoothie

Ingredients

– 8 ounces of filtered water

– 1 clementine, peeled

– 1 kiwi, peeled

– 1 celery stalk, cut in half

– 1 green apple, core removed

– 2 handfuls kale leaves, stems removed and chopped

– 1-inch piece of ginger, peeled

– 1/2 cup mango (frozen or fresh)

– 1/2 cup ice

Pear and Apple Smoothie

Ingredients

– 1 apple

– 2 pears

– 1 ripe banana

– 1 cup almond milk (or other plant-based milk like soy, rice, or oat milk)

– 1/2 teaspoon cinnamon

– 1/2 cup ice cubes

– 1/2 cup water

Let me know which one attracted to your taste buds the most and the one they did not like?

What Is A Low Glycemic Diet?

Glycemic index is a measure of how the intake of carbohydrates affects your blood glucose levels. It is further classified into low, high and moderate based on the presence of carbs in the diet. The low glycemic index foods are the efficient means of diet control in a diabetic diet.

The Glycemic index is directly proportional to the level of glucose in the blood. As it goes higher, the demand for the not at all producing insulin in your body gets higher which paves a drastic influence on diabetes.

Some of the low to moderate GI foods include,

  • Garlic, onions, green paper, eggplant, broccoli, cabbage, tomato, mushroom, lettuce with the lowest glycemic index control.
  • Barley, grapefruit, cherries, apricots, dark chocolate with cocoa, nuts like walnuts and cashew nut, lentils stand next to them with low GI.
  • Barley bread has a slightly higher GI as it is processed food.
  • Whereas barley, pears, apples, soya milk, natural yogurt, strawberries, oatmeal, beans, milk, oranges come with a moderate glycemic index.

As we go higher, the glycemic index is the maximum in the foods like corn flakes whole grain bread, popcorn, brown rice, mashed potatoes, white wheat bread, ice cream, bananas, grape, and kiwi.

Though the high GI food is included in the diabetic diet, their portions are outlined, as the grazing consumption of any food causes a severe impact on diabetes aggression.

Remember, the portion, the size of the meal is everything when you start treating yourself with all the lip-smacking and delicious foods you see.

Type 2 Diabetes Meal Plan

The suggestible diabetes-friendly foods in your diet, as per a meal is shown below.

Diabetic Breakfast

The carbs should not exceed a portion of 20gms, and the proteins should be restricted to 10gms maintain a low Glycemic index with a little healthy fat in a dietary breakfast, as the complete fat deprivation sucks your health.

  • Greek yogurt is the savior food, with nuts and berries; it serves a delicious yet healthy substitute.
  • A whipped cottage cheese bowl, Eggs are a great source,
  • Egg muffins with lean turkey bacon, oatmeal, hard-boiled eggs, cottage cheese pancakes, protein pancakes, and pumpkin pancakes, puddings are the best no matter the myths,
  • Chia seed pudding dumped with almonds, smoked salmon as the sea gives you the best than the red meat.

Be mindful about the portion size though.

Diabetic Lunch Ideas

  • The proteins and the carbohydrates inclusive of the diet should not by any means exceed the 20gms portion, along with the lowest glycemic index regulation.
  • All the foods you want can be exploited, but on being noted, salad with apples and chicken curry makes the carbs and antioxidants balance.
  • Tuna and the green salad, including a fish in your diet never make you enhance your blood sugars, and it’s suggestible among all.
  • Smoked salmon and spinach rolls, chicken and egg salad, are the big league foods apt for lunch.

Diabetic Snack Ideas

  • Apples, carrots, grapes, sunflower seeds, avocados, dried apricots, turkey and cheese roll-ups, celery with peanut butter cause we can’t give up on it for anything.
  • How to ignore brownies, saltine crackers, carrot cake without bake which peeks us from the kitchen.
  • Hard-boiled eggs, tuna salads, mozzarella cheese bites, pepperoni, cucumbers can be included in the three snack intervals or more suggested by the dietitian.

Diabetic Dinner Ideas

  • The traditional instant pot chicken, stuffed chicken breasts and marinated turkey breasts we have been relishing on need not be cut off for the sake of your glucose up levels.
  • Spinach rolls, zucchini lasagna, pork chops and lemon chicken piccata are some of the beckoning items we don’t give up.

Foods to Avoid with Type 2 Diabetes

Why should we indeed skip out on some foods lest how tempting they are?

The carbs we take divides into sugars when broken down in the body adding to the blood sugar in the bloodstream, and the fibers don’t get digested so they won’t do the addition to the glucose or carbs. The involvement o high carbs in your diet uncontrollably damage the heart, nerves, and kidney creating serious complications.

  • Sugary sweeteners, flavored foods, processed foods rich in carbs, trans fats containing foods, dried fruits, packed foods, deep-fried eatables marks their place in the avoidable diet.
  • Energy bars rich in sugars,
  • fried chicken and French fries rich in trans fats,
  • fatty meats causing inflammation,
  • dairy products like cheeses, cream, heavy cream, cream cheese, flavored yogurts causing bad cholesterol, increasing risks of cardiovascular disease are the out of the diet foods.
  • Replace all the dried foods rich in sugars with the grapes, strawberries.
  • Alcohol is strictly a transgression in a diabetic diet; staying away keeps you healthy.
  • Keep the game safe by counting skinless chicken, lean meat and turkey, pork loins, and plenty of fish.
  • Knock off the hamburgers, flavored waters, blended coffees, Chinese foods diving in a variety of oil baths, sugary confectioneries, and pizzas.

I think it is worth mentioning that you can eat tasty food as a fighter with diabetes. It is a myth if someone says that your taste buds will suffer. After all, it all comes to the discipline of when to eat ‘less healthy’ food and the size of your mouthful.

Again, any specific advice about the best diet for your individual circumstances can be sought through your Dietition. Saying so, we are more than happy to provide any general guidance.

11 Comments

  1. Josie

    This is such an incredibly informative rundown on what causes diabetes 2, and foods that benefit and foods to avoid. I am so excited to try some of the smoothie recipes you’ve given – I absolutely love smoothies, but I do get bored with my current rotation. Thank you so much for sharing!

    Reply
    • MediChannel

      Hi Josie,

      Thanks for your kind words and we are glad you found the smoothie suggestions worth trying.

      Happy, healthy drinking!

      Reply
  2. akshaysaxena

    Awesome article Shani. I appreciate your time and efforts you put on writing this useful information. It is definitely must read for everyone who has diabetes.

    I don’t have this disease but my dear in my family uncle died due to this disease and another family member also suffer from diabetes. I’ll surely share your article with them. My question is: Can it be totally cured? I know a lot of precautions and specific foods are required to be taken care of.

    Thanks a lot for sharing this useful article. Keep up the good work.

    Best Wishes

    Reply
    • Shani

      Dear Akshay,

      Thanks for the question.

      Short answer, speaking scientifically, is that there is no cure for diabetes, but ‘remission’ is a possibility and should be the goal of anyone with diabetes. Remission means once you are diagnosed with diabetes maintaining your blood glucose level within the normal range again. The purpose of MediChannel.Org is to provide our friends with diabetes with those health tips so they can reach and maintain their ‘remission’ goal.

      Saying so, I do believe the science is not too far away from finding practical solutions to reverse diabetes.

      If you have not been diagnosed with diabetes, the good news is we can prevent acquiring Type 2 Diabetes by having a healthy lifestyle. A healthy lifestyle means being mindful of your overall health needs, eating healthy foods and having an active lifestyle. You might find my article about Best Exercises for Diabetes a useful reading.

      Happy reading and take care!

      Reply
  3. MahbubA2

    Thank You very much for sharing such an informative article with all the necessary information about “Type 2 Diabetes Food List.”

    Really this is an amazing article. I like the article very much. After reading this article, I have understood properly the difference between type 1 and type 2 diabetes. 

    Most of my family members are suffering from type 2 diabetes. Type diabetes is very harmful to our health and we all know that health is wealth. So we need to Face this disease properly to keep our body healthy. 

    I have learned which vegetables and fruits should be eaten by a type 2 diabetes patient. You put all the ingredients and instructions to make those smoothies. I have gained all the details in this purpose. I have learned the diabetic breakfast, lunch, snack and dinner ideas and also learn which food should be avoided by a type 2 diabetes patient. I am going to share this article with my family members so that they can benefit a lot from this article.

    Reply
    • MediChannel

      Hi there,

      Thanks for your note and we are glad you found the article is worth sharing among your family and friends.

      Your family might find the article about Diabetes during Pregnancy useful too.

      Best wishes!

      Reply
  4. tawhid

    Hello Shani,

    I have read your article on Type 2 Diabetes Food List. 

    Really a very helpful and informative article, indeed. This article provides very useful information for all diabetes patients, Type 1 and Type 2. 

    I am a dietitian and I can commend you have given the proper food list with your thorough article. Thank you – I will share this with my patients also. 

    Thank you so much.

    Reply
    • MediChannel

      Hi there,

      Thanks for stopping by and for your note. Much appreciated.

      Please feel free to share the post with anyone. You may join the dialogue ‘Healthy Way to a Happy Life’ on Facebook and Twitter too.

      Best wishes.

      Reply
  5. Rose

    I am so glad I found this article Shani, I have been wanting to know more about diabetes. I have only been aware that there are 2 types. Your article has been enlightening and has given me a base for better understanding. 

    I have been wondered if I might be prediabetic, but looking at the symptoms from one of your other article I don’t think I am. I feel it is important to know more about the disease and take precautions. 

    There shouldn’t be any reason not to follow a food plan for prevention even though you may not have any of the symptoms correct? 

    I really like the recipes you have provided, I particularly like the looks of the Low-sugar strawberry and the green tea and vegetable smoothies. 

    You have a great site and I will be using it more to educate myself and keep up to date on health matters. I was wondering if there any reason not to follow a low glycemic diet even if a person is not diabetic? 

    Look forward to your response.

    Reply
    • Shani

      Dear Rose,

      Thanks for the comment. I am glad you found the articles resourceful.

      It is interesting to know why you thought you might be pre-diabetic. As I noted in the article about the Difference between Pre-diabetes and Diabetes, the way to confirm is through a blood test. Your doctor can advice more on this based on your health circumstances.

      You asked a very important question about if we should follow a diabetic food plan and stick with a low glycemic diet even with no diabetes.

      While the exact answer for a person depends on his/her risk profile to diabetes and associated conditions, I should say ‘there is no harm’ of being mindful and sticking with low to moderate GI food. Remember, ‘diabetic food’ and ‘low glycemic food’ are in line with general healthy eating guidelines.

      After all, when its come to eating it is all come to sticking with your daily metabolic (energy) needs but not to exceed it. The discipline of eating only what your body needs is the key.

      Hope this clarifies.

      Reply
      • Rose

        Thank you Shani,
        I really appreciate your clarification and expertise. I will talk to my doctor on my next visit and voice my concerns.
        Thank you, for answering my questions and expanding on them with great advice.
        Your advice to stick to my daily metabolic needs makes complete sense, it’s really not that difficult is it.
        I once again thank you for providing your knowledge and expertise.

        Reply

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