Diet for Type 2 Diabetes
This Diet is Low in Sweets and Refined Grains, Low in Saturated Fats and Trans Fats. It Focuses on Eating Regular Meals, including Low Glycemic Index Foods.
Glycemic Index (GI): The glycemic index is a scale that ranks foods by how much they raise blood sugar levels. The higher the glycemic index of a food, the more it raises
your blood sugar levels. The goal is to include low GI foods in your diet; the food GI should be less than 55.
Complete GI lists can be found on the internet or in book stores. Use www.glycemicindex.com for a quick resource when searching foods and their GI level.
Tips To Help Keep Your Blood Sugar Levels in a Healthy Range
1. Eat three regular meals per day, no more than six hours apart. Include small snacks between meals.
2. Eat high fiber foods such as whole and multigrain breads, cereals, pasta and rice; soluble fibers such as oat bran, psyllium and barley are great.
Include whole-grain starchy foods at every meal.
3. Eat an abundance of fruits and vegetables; 2 vegetables at lunch and 2 vegetables at supper; eat 2-3 fruits everyday; eat fruit as a nutritious
snack. Eating whole fruits is always better than juices.
4. Drink water instead of regular sodas and fruit drinks. Tea, coffee and low-calorie juices and beverages are great.
5. Eat lower glycemic index foods. These foods will help you:
* keep your blood sugar levels from going up too much;
* lose weight and be healthier; 3. lower your “bad cholesterol” (LDL); and 4. increase your “good cholesterol” (HDL). Internet sites: do a search for
“glycemic index” and visit www.diabetes.ca.
6. Include fish, chicken, lean meats, low-fat cheese or alternate protein choices (beans, peas, lentils, nuts, eggs, tofu) along with milk or yogurt as
part of your meal.
7. Make lower fat choices (such as skim milk or 1% milk, leaner cuts of meat and cheeses); use unsaturated fats such as olive/canola oils and non-
hydrogenated margarine. Try not to fry your foods.