When you are trying to figure out what kind of foods to eat with type 2 diabetes, the main thing that you need to keep in mind is that staying healthy requires you to keep your blood glucose levels firmly under control. Unfortunately, this does mean that some foods are off the menu for you now because your body cannot process them without suffering a blood sugar spike. Many diabetics, especially those who are first diagnosed, become very depressed at this concept, but it is important to not spend your time focusing on the things you can’t eat. The following list of foods for diabetics is full of ideas of things that you actually can eat.
Salad Greens
Salad greens are among the healthiest foods that you can eat, and are right at the top of the list of what foods to eat with type 2 diabetes. They are very low in simple carbohydrates, while at the same time being full of fiber, iron, folate, vitamins A and C, calcium, and plenty of other vitamins and minerals. They are also extremely low in calories, so you can eat them in virtually unlimited amounts without having to worry about the calorie or carbohydrate intake. Iceberg lettuce is mostly water, but the darker greens are filled with good nutrition. Just remember that salad greens on their own to not affect blood sugar levels, but sugary salad dressings and croutons are potentially filled with carbohydrates and flour, which you want to avoid.
Photo Credit: Rob Owen-Wahl
Lean Meats and Omega 3’s
Part of the reason why people are so overweight and the prevalence of chronic diseases such as diabetes has risen is because of the difference in the meats we are eating now versus the meats that we were eating fifty or a hundred years ago. Modern commercial meats are raised in cramped conditions and fed corn. This combination causes them to gain lots of omega 6 fats, which are very unhealthy for the heart, blood sugar, and health in general. In contrast, the omega 3 fats that are found in wild game, free range grass-fed meats, and oily fish work to protect your heart and help keep you healthy. Ideally, you would choose wild fish such as salmon and grass-fed meats as your primary protein options. Nuts also make great diabetic snacks.
Fiber
When considering what kind of foods to eat with type 2 diabetes, one component keeps popping up over and over again: fiber. Fiber is absolutely necessary for a diabetic, not only because it helps you feel fuller faster, and thus lose weight, but it also works to slow the absorption of glucose into the bloodstream. Psyllium husk and inulin are popular choices for fiber supplements, but it can also be found in high quantities in flax seeds, nuts, salad greens, and broccoli, all of which are very healthy choices when it comes to keeping your blood glucose normal.
Spices
Spices are a great way of bringing variety into your diet without having to turn to carbohydrates, sugars, and extra fats that you don’t need. They are not only generally almost non-caloric, but some spices have been used in the past as medicines. For example, cinnamon has been widely credited for its ability to help maintain normal blood sugar levels.
As you can see, just because you are diabetic, it does not have to mean that your culinary life is over. While there are certainly some food choices that are not longer an option for you, there is still a whole world of tastes and foods out there to explore. So, the next time you are trying to figure out what kind of foods to eat with type 2 diabetes, you shouldn’t have any trouble coming up with a menu.
