Meals for Diabetics Type 2

by admin on March 29, 2017

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Most people have this misconception that if you have diabetes type 2 then your options for meals will be severely limited. Meals for diabetics type 2 are delicious, rich and varied if you know what to choose.

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Meals for diabetics type 2 – overview

First you should know about glycemic index, which measures how fast a certain food can cause your glucose or also known as blood sugar level, to spike really high after a meal. High glycemic index food, also known as high GI food, should be avoided. Low GI food will raise your glucose level more slowly and over time, will stabilize your glucose level as well as the HBA1C number.

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Meals for diabetics type 2 – the GI index list

When it comes to choosing the right meals for diabetics type 2, the first and foremost action plan is to avoid high GI food. Below is a short list of high GI food.

Potatoes – baked potatoes, French fries, potato chips.

Rice – short grain white rice, long grain white rice, jasmine rice, sticky rice, enriched rice.

Bread – white bread, Italian bread.

Bakery products – bagels, pretzels, donuts, croissant.

Juice – almost all kind of fruit juice need to be avoided since they are high in sugar. Most are made from concentrate with added sugar.

Fruits – melon, watermelon, pineapple, cherries, dried cherries, raisins, grapes.

Cereal – most cereals have high GI index, for example fruit loops, corn flakes. One exception is the All Bran which has a medium to low GI index so it is safe to consume. Look at the labels closely to find out the sugar and carb content.

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Meals for diabetics type 2 – food with low GI index

Pasta – most pasta have medium GI index, so they are safe to consume. Pasta is a good substitute for rice and potatoes as the source of carb. We still need healthy carb as part of our diet.

Rice – although rice is bad for people with type 2 diabetes, there are exceptions. Basmati rice and brown rice are acceptable.

Bread – similar to rice, almost all bread are bad for people with type 2 diabetes, with the exception of pumpernickel bread which has low GI index, and sourdough bread which has medium GI index.

Fruits – bananas, most berries (strawberry, blueberry, blackberry), prunes, apples, oranges. Fruits should be eaten in moderation if they are medium GI index such as oranges.

Vegetables – almost all vegetables are safe to eat.

Beans and peas – beans and peas are good for people with type 2 diabetes. For instance, black beans, red beans, green peas, chickpeas, and any other kind of beans are low in GI value and safe to consume.

Meat, poultry, fish, and other seafood products – this is safe to eat because they do not have GI value. Of course you still have to eat them in moderation because they contain fat and cholesterol, so eating too much of this is not good either.

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Meals for diabetics type 2 – summary

Based on the list above, you can easily make a conclusion of what kind of meals you can safely consume. For instance, you can make any meal containing baked salmon, grilled chicken, with salad and baked beans as a side. You can easily find a lot of recipes online as long as you choose from the low GI index food above.

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