Diet plan for type 2 diabetes to lose weight: A comprehensive diet and menu plan to lower high blood glucose in type 2 diabetes patients through food. Helps to avoid the complications of high blood glucose, easy to follow progress to make & no difficult recipes
Nutrition Tips For Type 2 Diabetes
1. Carbohydrate Quantity (high): The highest blood sugar-raising macronutrient is carbohydrate. Unless you are really busy, many nutritional experts advise sticking under 100g per day.
2. Carbohydrate Type (high): High glycemic load carbohydrates are more likely to cause blood sugar to rise than fiber-rich alternatives.
3. Protein (moderate): With a few exceptions, proteins can actually help to stabilize blood sugar levels. For example, whey proteins have a tendency to absorb more quickly and may raise blood sugar levels. A glucose increase may also result from food allergies because of the stress hormone cortisol.
4. Caffeine (moderate): Diabetics will warn you not to consume excessive amounts of coffee and other caffeinated meals. Caffeine in moderation may also be advantageous for non-diabetics, particularly if you experience “tired yet wired” symptoms.
5. Alcohol (high): Expect an insulin rise and subsequent blood glucose swings after having more than 1-2 drinks. If those are mixed with high-sugar mixers like soda and juices, the effect is amplified.
6. Meal Timing (moderate): When it comes to controlling blood sugar, the classic adage “eat every three hours” may not be the best course of action for everyone. A eating window of 8 to 12 hours, with 3 to 4 meals per day, may be more beneficial for some people.
7. Dehydration (high): More than half of Americans are thought to be chronically dehydrated. A hormone called vasopressin encourages your kidneys to retain more fluid than usual when your body is dehydrated. Your kidneys are also accumulating extra, undesirable glucose by holding those liquids in.
8. Gut Microbiome (high): There are both beneficial and dangerous microorganisms in your stomach. Poor diets, anti-inflammatories, and extensive antibiotic use have all been related to an overgrowth of harmful microorganisms. Controlling blood sugar is more challenging when dangerous bacteria are present in excess.
Tips for Getting Started With a Diabetes Diet
Create enduring beneficial habits by concentrating on tiny, straightforward, and manageable adjustments rather than attempting a major overhaul all at once, advises Palinski-Wade. If you don’t, you can experience stress and revert to whatever unhealthy eating patterns you previously had. She continues, “The secret to long-term weight loss success is being consistent with change, no matter how minor.
Here are some of the basic rules for building — and then sticking with — a diabetes meal plan.
Consult the experts. Connect with your primary doctor and a registered dietitian nutritionist (RDN) who is also a certified diabetes care and education specialist (CDCES) — search for one near you at EatRight.org — to figure out how many carbohydrates you should eat per meal based on your individual needs as well as the optimal eating approach for your preferences and health goals.
Veg out. At dinner, include an additional serving of nonstarchy veggies. Think about including vegetables during snack time as well.
Sweeten things up with fruit. To satisfy your sweet tooth, opt for fruit in moderation. Previous research shows that eating berries, apples, and pears is associated with weight loss.
Fruits that are good for people with diabetes typically have a high fiber content. All other fruits also count; just remember to include them when calculating your carbohydrate intake.
Beware of sauces and dressings. Many condiments, including ketchup, barbecue sauce, and marinades, conceal sugar. Always read the label and select the reduced-sugar option that best suits your dietary needs and objectives.
Don’t skip breakfast. Breakfast is one habit of long-term weight-losers.
Simple yogurt with fruit, almonds and fruit, scrambled eggs and whole-grain toast, and other diabetes-friendly breakfast options will help you successfully manage your blood sugar levels throughout the day.
Simplify beverages. Choose water (sparkling without additional sugar counts too! ), unsweetened tea, and coffee instead of sweetened beverages.
Cut back on salt. Aim for less than 2,300 milligrams (mg) of sodium per day (and less than 1,500 mg daily if you have heart disease) as a way to help manage blood pressure and heart disease risk — a common diabetes complication.
Try seasoning foods with dried herbs and spices instead. They’re sodium- and calorie-free!
Don’t fear grains. They provide a lot of fiber, which is good for the heart. If you have type 2 diabetes, try to consume at least 50% of your grain diet as whole grains.
Diabetes-friendly options include brown rice, quinoa, 100 percent whole-wheat bread, whole-grain pasta, barley, and whole farro.
Add fiber to your diet. Fiber isn’t digested by the human body, so fiber-rich foods with carbohydrates do not raise blood sugar levels as quickly because they are processed more slowly. Fiber-rich foods can also help you feel fuller for longer, possibly aiding weight loss.
Unfortunately, most adults don’t eat enough fiber.
Regardless of diabetes status, women should get at least 25 g of fiber per day, while men need at least 38 g per day, Palinski-Wade says.
Choose dairy mindfully. Choose nonfat or low-fat (1%) dairy products for your milk, cottage cheese, and plain yogurt. Additionally, keep in mind that while these sources contain protein, they are also sources of carbohydrates, so you must include them in your daily carbohydrate allowance. Soy and almond milk are two types of non-dairy milk that are suitable for people with diabetes.
Carb counting for type 2 diabetes
One strategy you can use to help control your blood sugar levels is carb counting. When you count your carbs, you add up how many grams you consume at each meal.
The Plate Method
Without realizing it, it’s simple to consume more food than is necessary. The plate technique is an easy, visible way to make sure you consume enough lean protein and nonstarchy veggies while reducing your intake of higher-carb items, which have the biggest effects on your blood sugar.
Start with a 9-inch dinner plate (about the length of a business envelope):
- Fill half with nonstarchy vegetables, such as salad, green beans, broccoli, cauliflower, cabbage, and carrots.
- Fill one quarter with a lean protein, such as chicken, turkey, beans, tofu, or eggs.
- Fill one quarter with carb foods. Foods that are higher in carbs include grains, starchy vegetables (such as potatoes and peas), rice, pasta, beans, fruit, and yogurt. A cup of milk also counts as a carb food.
Then, to accompany your meal, pick water or a low-calorie beverage like unsweetened iced tea.
You may figure out how many grams of carbohydrates you should consume each day to keep your blood sugar levels healthy while receiving insulin injections by keeping meticulous track of your intake. You can start by getting assistance from a physician, nurse, or dietician.
Many foods contain carbohydrates, including:
- wheat, rice, and other grains and grain-based foods
- dried beans, lentils, and other legumes
- potatoes and other starchy vegetables
- fruit and fruit juice
- milk and yogurt
- processed snack foods, desserts, and sweetened beverages
To find out how many grams of carbohydrates are included in portions of popular foods, there are numerous books and online tools you can use. The nutritional information on packaged and processed foods can also be examined.
Is the Mediterranean diet helpful for type 2 diabetes?
The Mediterranean diet is a dietary style that places a focus on plant-based foods, such as olive oil, fruits, vegetables, dried beans, whole grains, nuts, and seeds. Additionally, red meat is restricted, and modest amounts of dairy, chicken, fish, and eggs are also included.
The Mediterranean diet tries to be abundant in healthy fats, vitamins, and minerals. It has low levels of added sugars, trans fats, saturated fat, and cholesterol.
According to a review of the literature published in 2014, patients with type 2 diabetes who eat a Mediterranean-style diet typically have lower blood sugar levels than those who consume a typical American diet. The Mediterranean diet has also been related to lower blood pressure, cholesterol, and weight.
Additionally, a 2017 study found that long-term adherence to the Mediterranean diet may be associated with a 20–23% lower risk of type 2 diabetes and a 28–30% lower risk of heart issues.
Can I follow a vegetarian or vegan diet with type 2 diabetes?
Vegetarian diets don’t contain any red meat or poultry, and they often don’t contain seafood.
Vegan diets don’t contain any animal products at all, including meat, poultry, seafood, eggs, or dairy.
Instead, these diets emphasize plant-based sources of protein, such as:
- tofu
- tempeh
- beans
- lentils
- split peas
- nuts
- seeds
- grains
They also include a wide variety of fruits and vegetables. Vegetarians typically eat eggs and dairy, but vegans don’t.
The four best weight-loss diets if you have Type 2 diabetes
These diets offer well-rounded nutrition and increased odds for weight loss for patients with both Type 1 and Type 2 diabetes:
1. DASH diet
Dietary Approaches to Stop Hypertension is known as DASH. The DASH diet goes much beyond its original purpose of lowering blood pressure. Everyone, not only those with diabetes, can benefit from this balanced, healthy nutrition plan.
DASH is low in fat, sugar, and sodium and high in fruits, vegetables, and grains. For instance, if you followed a 1,600 calorie DASH diet, you would consume:
- Grains: Six servings. Choose at least three that are whole, such as brown rice or oatmeal.
- Vegetables: Three to four servings.
- Fruit: Four servings.
- Dairy: Two or three servings.
- Meat: No more than six servings. In this case, a serving is 1 ounce.
- Nuts, seeds, beans or lentils: Three portions weekly.
2. Mediterranean diet
More a lifestyle than a “diet,” the Mediterranean diet is based on how some eat in Greece, southern France and Italy. It involves eating lots of vegetables, nuts and healthy fats.
To follow it properly, you should get the majority of your calories from plant-based foods. Eat:
- Mostly whole grains.
- Vegetables and fruits (at least 2 cups of each per day).
- Eat beans instead of animal protein a few times/week.
- Include dairy a few times per day.
You can eat healthy fats every day, such as those from avocados, nuts, seeds and olive oil. Eat fish and seafood weekly. Choose eggs and poultry more often than red meats. Limit sweets to only a few times each week.
3. Plant-based diets
Most plant-based diet plans cut out or dramatically limit meat:
- Vegan diet: Cuts meat and dairy.
- Vegetarian diet: Avoids meat but allows foods like eggs and cheese.
- Flexitarian diet: Mostly plant-based with some animal protein.
4. Heart-healthy, lower fat diet
This diet involves eating lean protein sources, including beans and lentils. The total fat you consume is about 30% calories from fat, with saturated fat at 10% or less. At least half of your daily grains should come from whole grains. You should also eat:
- Vegetables.
- Fruits.
- Low-fat dairy choices.
- Nuts, seeds and low saturated fat oils.
1,200 calorie plan
Monday
Breakfast: One poached egg and half a small avocado spread on one slice of Ezekiel bread, one orange. Total carbs: Approximately 39
Lunch: Mexican bowl: two-thirds of a cup low-sodium canned pinto beans, 1 cup chopped spinach, a quarter cup chopped tomatoes, a quarter cup bell peppers, 1 ounce (oz) cheese, 1 tablespoon (tbsp) salsa as sauce. Total carbs: Approximately 30.
Snack: 20 1-gram baby carrots with 2 tbsp hummus. Total carbs: Approximately 21.
Dinner: 1 cup cooked lentil penne pasta, 1.5 cups veggie tomato sauce (cook garlic, mushrooms, greens, zucchini, and eggplant into it), 2 oz ground lean turkey. Total carbs: Approximately 35.
Total carbs for the day: 125.
Tuesday
Breakfast: 1 cup (100g) cooked oatmeal, three-quarters of a cup blueberries, 1 oz almonds, 1 teaspoon (tsp) chia seeds. Total carbs: Approximately 34
Lunch: Salad: 2 cups fresh spinach, 2 oz grilled chicken breast, half a cup chickpeas, half a small avocado, a half cup sliced strawberries, one quarter cup shredded carrots, 2 tbsp dressing. Total carbs: Approximately 52.
Snack: One small peach diced into one-third cup 2% cottage cheese. Total carbs: Approximately 16.
Dinner: Mediterranean couscous: two-thirds cup whole wheat cooked couscous, half a cup sautéed eggplant, four sundried tomatoes, five jumbo olives chopped, half a diced cucumber, 1 tbsp balsamic vinegar, fresh basil. Total carbs: Approximately 38.
Total carbs for the day: Approximately 140.
Wednesday
Breakfast: Two-egg veggie omelet (spinach, mushrooms, bell pepper, avocado) with a half cup black beans, three-quarters cup blueberries. Total carbs: Approximately 34.
Lunch: Sandwich: two regular slices high-fiber whole grain bread, 1 tbsp plain, no-fat Greek yogurt and 1 tbsp mustard, 2 oz canned tuna in water mixed with a quarter cup of shredded carrots, 1 tbsp dill relish, 1 cup sliced tomato, half a medium apple. Total carbs: Approximately 40.
Snack: 1 cup unsweetened kefir. Total carbs: Approximately 12.
Dinner: Half a cup (50g) succotash, 1 tsp butter, 2 oz pork tenderloin, 1 cup cooked asparagus, half a cup fresh pineapple. Total carbs: Approximately 34.
Total carbs for the day: Approximately 120.
Thursday
Breakfast: Sweet potato toast: two slices (100 g) toasted sweet potato, topped with 1 oz goat cheese, spinach, and 1 tsp sprinkled flaxseed. Total carbs: Approximately 44.
Lunch: 2 oz roast chicken, 1 cup raw cauliflower, 1 tbsp low-fat French dressing, 1 cup fresh strawberries. Total carbs: Approximately 23.
Snack: 1 cup low-fat plain Greek yogurt mixed with half a small banana. Total carbs: Approximately 15.
Dinner: A two-thirds cup of quinoa, 8 oz silken tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, 2 tsp olive oil, one kiwi. Total carbs: Approximately 44.
Total carbs for the day: Approximately 126.
Friday
Breakfast: A one-third cup of Grape-Nuts (or similar high-fiber cereal), half a cup blueberries, 1 cup unsweetened almond milk. Total carbs: Approximately 41.
Lunch: Salad: 2 cups spinach, a quarter cup tomatoes, 1 oz cheddar cheese, one boiled chopped egg, 2 tbsp yogurt dressing, a quarter cup grapes, 1 tsp pumpkin seeds, 2 oz roasted chickpeas. Total carbs: Approximately 47.
Snack: 1 cup celery with 1 tbsp peanut butter. Total carbs: Approximately 6.
Dinner: 2 oz salmon filet, one medium baked potato, 1 tsp butter, 1.5 cups steamed asparagus. Total carbs: Approximately 39.
Total carbs for the day: Approximately 133.
Saturday
Breakfast: 1 cup low-fat plain Greek yogurt sweetened with half a banana mashed, 1 cup strawberries, 1 tbsp chia seeds. Total carbs: Approximately 32.
Lunch: Tacos: two corn tortillas, a one-third cup cooked black beans, 1 oz low-fat cheese, 2 tbsp avocado, 1 cup coleslaw, salsa as dressing. Total carbs: Approximately 70.
Snack: One cherry tomato and 10 baby carrots with 2 tbsp hummus. Total carbs: Approximately 14.
Dinner: Half medium baked potato with skin, 2 oz broiled beef, 1 tsp butter, 1.5 cups steamed broccoli with 1 tsp nutritional yeast sprinkled on top, three-quarters cup whole strawberries. Total carbs: Approximately 41.
Total carbs for the day: Approximately 157.
Sunday
Breakfast: Chocolate peanut oatmeal: 1 cup cooked oatmeal, 1 scoop chocolate vegan or whey protein powder, 1 tbsp peanut butter, 1 tbsp chia seeds. Total carbs: Approximately 21.
Lunch: One small whole wheat pita pocket, half a cup cucumber, half a cup tomatoes, half a cup lentils, half a cup leafy greens, 2 tbsp salad dressing. Total carbs: Approximately 30.
Snack: 1 oz almonds, one small grapefruit. Total carbs: Approximately 26.
Dinner: 2 oz boiled shrimp, 1 cup green peas, 1 tsp butter, half a cup cooked beets, 1 cup sauteed Swiss chard, 1 tsp balsamic vinegar. Total carbs: Approximately 39.
Total carbs for the day: Approximately 116.
1,600 calorie plan
Monday
Breakfast: One poached egg and half a small avocado spread on one slice of Ezekiel bread, one orange. Total carbs: Approximately 39.
Lunch: Mexican bowl: a one-third cup brown rice, two-thirds cup home-made baked beans, 1 cup chopped spinach, a quarter cup chopped tomatoes, a quarter cup bell peppers, 1.5 oz cheese, 1 tbsp salsa as sauce. Total carbs: Approximately 43.
Snack: 20 10-gram baby carrots with 2 tbsp hummus. Total carbs: Approximately 21.
Dinner: 1 cup cooked lentil penne pasta, 1.5 cups veggie tomato sauce (cook garlic, mushrooms, greens, zucchini, and eggplant into it), 2 oz ground lean turkey. Total carbs: Approximately 35.
Snack: 1 cup cucumber, 2 tsp tahini. Total carbs: Approximately 3.
Total carbs for the day: Approximately 141.
Tuesday
Breakfast: 1 cup (100 g) cooked oatmeal, three-quarters cup blueberries, 1 oz almonds, 2 tsp chia seeds. Total carbs: Approximately 39.
Lunch: Salad: 2 cups fresh spinach, 3 oz grilled chicken breast, half a cup chickpeas, half a small avocado, half a cup sliced strawberries, a quarter cup shredded carrots, 2 tbsp low-fat French dressing. Total carbs: Approximately 49.
Snack: One small peach diced into one third of a cup 2% fat cottage cheese. Total carbs: Approximately 16.
Dinner: Mediterranean couscous: two-thirds cup cooked whole wheat couscous, half a cup sauteed eggplant, four sundried tomatoes, five jumbo olives chopped, half a diced cucumber, 1 tbsp balsamic vinegar, fresh basil. Total carbs: Approximately 38.
Snack: One apple with 2 tsp almond butter. Total carbs: Approximately 16.
Total carbs for the day: 158.
Wednesday
Breakfast: Omelet: two-egg veggie omelet (spinach, mushrooms, bell pepper, avocado) with half a cup black beans, 1 cup blueberries. Total carbs: Approximately 43.
Lunch: Sandwich: two regular slices high-fiber whole grain bread, 1 tbsp Greek plain, no-fat yogurt and 1 tbsp mustard, 3 oz canned tuna in water mixed with a quarter cup of shredded carrots, 1 tbsp dill relish, 1 cup sliced tomato, half a medium apple. Total carbs: Approximately 43.
Snack: 1 cup unsweetened kefir. Total carbs: Approximately 16.
Dinner: half a cup (50 g) succotash, 1.5 oz cornbread, 1 tsp butter, 3 oz pork tenderloin, 1 cup cooked asparagus, half a cup fresh pineapple. Total carbs: Approximately 47.
Snack: 20 peanuts, 1 cup carrots. Total carbs: Approximately 15.
Total carbs for the day: 164.
Thursday
Breakfast: Sweet potato toast: two slices (100 g) toasted sweet potato, topped with 1 oz goat cheese, spinach, and 1 tsp sprinkled flaxseed. Total carbs: Approximately 44.
Lunch: 3 oz roast chicken, 1.5 cups raw cauliflower, 1 tbsp salad dressing, 1 cup fresh strawberries. Total carbs: Approximately 23.
Snack: 1 cup low-fat plain Greek yogurt mixed with half a small banana. Total carbs: Approximately 15.
Dinner: Two-thirds cup quinoa, 8 oz silken tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, 2 tsp olive oil, one kiwi. Total carbs: Approximately 44.
Snack: 1 cup celery, 1.5 tsp peanut butter. Total carbs: Approximately 6.
Total carbs for the day: Approximately 132.
Friday
Breakfast: One-third of a cup Grape-Nuts (or similar high-fiber cereal), half a cup blueberries, 1 cup unsweetened almond milk. Total carbs: Approximately 41.
Lunch: Salad: 2 cups spinach, a quarter cup tomatoes, 1 oz cheddar cheese, 1 boiled chopped egg, 2 tbsp yogurt dressing, a quarter cup grapes, 1 tsp pumpkin seeds, 2 oz roasted chickpeas. Total carbs: Approximately 47.
Snack: 1 cup celery with 1 tbsp peanut butter. Total carbs: Approximately 6.
Dinner: 3 oz salmon filet, one medium baked potato, 1 tsp butter, 1.5 cups steamed asparagus. Total carbs: Approximately 39.
Snack: A half cup vegetable juice, 10 stuffed green olives. Total carbs: Approximately 24.
Total carbs for the day: Approximately 157.
Saturday
Breakfast: 1 cup low-fat plain Greek yogurt sweetened with half a banana mashed, 1 cup strawberries, 1 tbsp chia seeds. Total carbs: Approximately 32.
Lunch: Tacos: two corn tortillas, one-third cup cooked black beans, 1 oz low-fat cheese, 4 tbsp avocado, 1 cup coleslaw, salsa as dressing. Total carbs: Approximately 76.
Snack: One cherry tomato and 10 baby carrots with 2 tbsp hummus. Total carbs: Approximately 14.
Dinner: Half a medium baked potato with skin, 2 oz broiled beef, 1 tsp butter, 1.5 cups steamed broccoli with 1 tsp nutritional yeast sprinkled on top, three-quarters cup whole strawberries. Total carbs: Approximately 48.
Snack: Half a small avocado drizzled with hot sauce. Total carbs: Approximately 9.
Total carbs for the day: Approximately 179.
Sunday
Breakfast: Chocolate peanut oatmeal: 1 cup cooked oatmeal, 1 scoop chocolate vegan or whey protein powder, 1.5 tbsp peanut butter, 1 tbsp chia seeds. Total carbs: Approximately 21.
Lunch: One small whole wheat pita pocket, half a cup cucumbers, half a cup tomatoes, half a cup cooked lentils, half a cup leafy greens, 3 tbsp salad dressing. Total carbs: Approximately 30.
Snack: 1 oz pumpkin seeds, one medium apple. Total carbs: Approximately 26.
Dinner: 3 oz boiled shrimp, 1 cup green peas, 1 tsp butter, half a cup cooked beets, 1 cup sauteed Swiss chard, 1 tsp balsamic vinegar. Total carbs: Approximately 39.
Snack: 16 pistachios, 1 cup jicama. Total carbs: Approximately 15.