Type 2 Diabetes: What To Eat and What To Avoid

Here are the 3 foods that you need to eat, and 3 foods that you need to avoid if you have type 2 diabetes:

Eat beans, avoid processed meat and red meat

Red meat is high in saturated fat which can contribute toward an increased risk of heart disease by increasing levels of LDL cholesterol. A research also found that red meat may be linked to diabetes.

“The amount is not huge, but the risk is pretty high,” said Dr. Frank B. Hu, a professor of nutrition and epidemiology at Harvard School of Public Health in Boston, Massachusetts. “Regular consumption of red meat, especially processed, is associated with an increased risk for type 2 diabetes.”

Rather than eating processed or red meat, try opting plant-based foods such as beans as it can also provide similar nutritional value. The American Diabetes Association is recommending beans, saying that half a cup can provide as much protein as an ounce of meat without the saturated fat.

Eat brown rice, avoid white rice

White rice is considered one of the worst offenders alongside certain breakfast cereals, white pasta, and donuts. A particular research examined women in Shanghai (where white rice is popular) and revealed those whose diets had the highest glycemic index had a 21 percent higher risk than the others of developing type 2 diabetes.

Instead, try to use whole grains such as brown rice, it tends to break down glucose a lot more slowly. Brown rice has been estimated to reduce the risk of developing type 2 diabetes by 16 percent.

Eat whole fruits, avoid fruit juices

Eating whole fruits can satisfy a sweet tooth without resorting to harmful sweeteners. Avocados, berries, citrus fruits, and apples are among the many options to consider. But, diabetic patients are suggested to avoid consuming fruit juices because the process of converting the fruit into juice can eliminate the fiber content. Fiber helps prevent a sudden spike in blood sugar levels by slowing down the digestion process.