Living well with type 2 diabetes means that making mindful dietary choices is crucial for managing blood sugar levels and overall health. Overhauling your diet doesn’t have to be overwhelming. Here at Russak Personalized Medicine, our team can help you make beneficial changes to create a sustainable and enjoyable eating plan that supports your health. Here are four tips to help you revamp your diet when managing type 2 diabetes.
Focusing on whole, unprocessed and minimally processed foods is one of the most effective ways to manage type 2 diabetes. Whole foods like vegetables, fruits, lean proteins, and whole grains provide essential nutrients without the added sugars and unhealthy fats typically found in processed foods. Making nutritious swaps can help you transition to a more whole food-based diet. For example, consider quinoa or brown rice instead of white rice, and choose fresh fruits over sugary snacks.
Vegetables are high in fiber, which can slow the absorption of sugar into your bloodstream and help keep your blood sugar levels steady. Aim to fill half your plate with non-starchy vegetables like leafy greens, broccoli, and bell peppers. These nutrient-dense options can add volume to your meals without having a drastic impact on your blood sugar.
Carbohydrates have the most significant impact on blood sugar levels, so it’s important to monitor your intake and choose complex carbs over fast-digesting carbs. Complex carbohydrates, such as whole grains, legumes, and vegetables, digest more slowly, leading to a gradual rise in blood sugar rather than a rapid spike.
Protein is another crucial component of a balanced diet for diabetes management. Including lean proteins like chicken, fish, beans, and tofu in your meals can help stabilize blood sugar levels and keep you feeling full longer. Healthy fats, such as those found in avocados, nuts, and olive oil, also play a role in managing blood sugar by slowing the absorption of carbohydrates and providing sustained energy.
Mindful eating involves slowing down and being present when you eat. The best way to start incorporating mindfulness is to eat slowly and savor each bite. Doing so gives the body time to curb hunger signals and helps you recognize when you’re full. When practicing mindful eating, it’s best to avoid distractions like watching TV or using your phone.
Being aware of portion sizes is another aspect of mindful eating. Even healthy foods can contribute to weight gain and blood sugar spikes if you eat large quantities. A helpful tip is to use smaller plates and bowls to help control portion sizes and avoid the temptation to overeat.
Planning your meals and snacks can make a big difference in managing type 2 diabetes. Preparing meals in advance is an excellent way to ensure that you have healthy, balanced options readily available. Prepping meals in advance helps to avoid the temptation of unhealthy convenience foods. Try creating a weekly meal plan that includes a variety of foods from all food groups. This plan should incorporate whole foods, balanced macronutrients, and portion control.
When planning snacks, opt for nutrient-dense options that can help keep your blood sugar levels stable between meals. Some good choices include a handful of nuts, a piece of fruit with a small amount of nut butter, or a serving of Greek yogurt. Having these snacks on hand can prevent blood sugar dips and keep you energized throughout the day.
Taking small steps can produce big changes with time. Start today and take control of your diabetes management. Contact our Greenwood Village, Colorado office today to find out how we can help.
