According to a survey conducted in the year 2015, one in every eleven people is a diabetic. Of them, 95% people are suffering from type 2 diabetes. But remember, Diabetes is not a disease. It is just a disorder where our body fails to convert the excessive glucose to glycogen. This situation arises because of the improper functioning of the pancreas. So, the only way and the best treatment for this diabetes is following a type 2 diabetes diet plan regularly.
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Type 2 diabetes diet Plan
A type two diabetes diet plan is the one which includes eating the healthiest foods in moderate amounts in exact time intervals. A diabetic diet must be rich in nutrients and low in fat and calories. The menu must include the low-calorie fruits, vegetables, and whole grains. In fact, a diabetes diet is one of the best eating plans for everyone.
So, Know the best diet plan for diabetic people and follow that regularly to make sure your blood glucose levels are normal. Based on the foods habits of that region, it ‘s hard to mention the exact diet. So, here we will provide a broad range of items that you could include in your diet.
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Breakfast for Type 2 diabetic patients
Breakfast is a very important meal of the day. A best and simple breakfast acts as the best fuel to provide energy throughout the day. That’s why many physicians strongly advise not to skip our breakfast. So, have a simple, filling low calorie and high protein breakfast without fail. Here are few ideas of breakfast for Type 2 diabetic patients
- Go for a whole grain cereal with milk- 1 serving size.
- Start your day with scrambled eggs and toast.
- Grab a fiber rich muffin with a dollop of low- or nonfat yogurt for a quick & easy breakfast.
- Fat-free milkshake with a spoonful of nuts and wheat germ.
- Instead of drinking juice, eat fruit as the juices are devoid of fiber.
- For a healthy kick start, sip a cup of green tea.
- Go for simple pancakes with peanut butter topping. But, check the serving size.
- If you love Indian breakfast, opt idly, oil less dosa or even porridge made of Barley, Finger millet, etc.
These are few Type 2 diabetes diet recipes for breakfast. All the above-given recipes are simple and easy with many health benefits. So, opt for any of these recipes and start your day.
Easy lunch ideas for Type 2 diabetic diet
When compared to breakfast, it is very easy to stick to your diabetic lunch plan. But, you need some time and patience to cook your meal. Cooking your own meal is not only good for your health but also save your pocket. Here are some best Type 2 diabetes diet recipes which require low preparation time but are nutritious, delicious and low in calories.
Chicken soup, Rice noodle soup, vegetable soup, tomato soup are the best ones which can fill your stomach and are very healthy. So, prepare the best soup of your choice for your lunch and enjoy.
It is not a big deal as long as you prefer whole grain pasta. You can eat all types of pasta like penne, angel hair, or spaghetti. You can top them with a healthy tomato sauce, then add in chicken, shrimp, or turkey meatballs, and a variety of vegetables. Add a crisp salad, and you have a healthy and filling lunch. But, do not forget all these should come under a single serving.
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3. Brown rice:
For Indians, especially south Indians can’t leave their yummy rice with vegetable curries. So, for those people who prefer rice should opt brown rice instead of white rice. Also, the curries are almost low-calorie foods, except when you add butter or ghee to your food. So, eat your one serving of rice with curries and fat-free curd.
4. Vegetable stir fry:
Yes here comes an exotic lunch recipe for you. Add a bowl of vegetable stir-fry along with brown rice. But, avoid adding high amounts of salt in it. Just saute the vegetables you like using a healthy cooking oil and soy sauce. Do not add a high amount of oil, just spray the required amount of oil on the pan. You can prefer frying oxy fryer or microwave which consume less oil.
How could we stay away from these simple and delicious sandwiches? But, you should prefer whole wheat bread only. Do not add cheese or any sauces. Instead, you can add some grated cottage cheese.
Healthy Dinner Ideas to include in Type 2 diabetes diet
Dinner with family is the best option to finish your hectic day. Many studies reveal that instead of sitting alone or in front of your TV if you spend your quality time with your loved ones while eating the chances of weight gain is less. So, have a healthy dinner to lead a happy life.
There is a saying “Eat your Breakfast like a king, lunch like a prince, and dinner like a Pauper.” Hope you understood the whole thing. We should finish our dinner as light as possible. So, instead of rice, pasta, sandwiches, you should go with Roasted Turkey, Salmon, chicken soup, etc.
Few other dinner ideas to add in Type 2 diabetes diet plan are
- Roasted Salmon, turkey or chicken- one serving.
- One serving of couscous with vegetable stir fry.
- One serving of oatmeal with fruit toppings.
- White bean soup with added chicken.
- Oven fried lean meat bites with honey sausage.
- Quinoa and Smoked Tofu.
- Veg salad with a cup of plain yogurt.
- Whole wheat flat bread with spinach & paneer curry.
So, keep it simple on the night and also have an early dinner. Give your stomach ample time to digest the food you eat. So, it is better to finish off your dinner 2 hours before you go to bed. These are some dinner ideas which you can follow regularly. You can also try some other foods which are less in carbs and fats.
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Few more tips for Diabetic people
Besides following the best diet for diabetes type 2, you should take some extra care while you eat. It includes the following
- Use low-fat salad dressings.
- Check the portions you eat.
- Try to Follow the diabetes food pyramid: Eat fiber rich foods like grains, beans, and starchy vegetables. Avoid fats, sweets, and alcohol.
- Avoid eating fried foods.
- Do not eat foods containing artificial sweeteners and preservatives.
- Avoid soft drinks and any beverages that contain massive amounts of sugars.
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So, this is the perfect diet chart for diabetic people. Following a Type 2 diabetes diet plan is not a difficult task, but it needs strong dedication. The best diet for type 2 diabetes is following the portion rule without fail. You can eat each and every food but restrict the quantity of the food you take in.