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Foods To Eat And Avoid With Type 2 Diabetes

Type 2 diabetes is an impairment in how the body regulates and uses sugar as a fuel. It is a chronic condition that results in too much sugar circulating in the bloodstream. Eventually, high blood sugar levels can lead to circulatory, nervous, and immune disorders.

Facts You Should Know About Type 2 Diabetes

  • The vast majority of people with diabetes have Type 2 diabetes.
  • Diabetes is a leading cause of death in the world. Type 2 diabetes is preventable through proper diet and exercise.
  • Diabetes is the leading cause of blindness, kidney failure, amputation, and other conditions.
  • Type 2 diabetes is more common in older adults, but the increase in children with obesity has led to more cases of type 2 diabetes in younger people.

Foods to Eat With Type 2 Diabetes

Here are some examples of nutritious foods that your diet should include:

  • Fruits such as oranges, berries, apples, peaches, and pears.
  • Whole grains include quinoa, faro, brown rice, and sugar-free oats. 
  • Vegetables such as broccoli, spinach, zucchini, cucumber, and cauliflower. 
  • Lentils, chickpeas, and beans
  • Nuts and seeds such as almonds, walnuts, chia seeds, and pumpkin seeds
  • Protein-rich foods such as seafood, lean cuts of red meat, and tofu
  • Heart-healthy fats such as olive oil, avocados, canola oil, sesame oil
  • Beverages such as water, black coffee, unsweetened tea, and vegetable juice

Foods to Avoid With Type 2 Diabetes

  • High-fat meat
  • Full-fat dairy
  • Sweeteners such as brown sugar and honey
  • Sugar-sweetened beverages
  • Desserts, ice cream, candies, cookies, and baked goods
  • Processed foods such as chips, convenience meals, and processed meat
  • Trans fats such as vegetable shortening, fried foods, and hydrogenated oils

The Worst Drinks for Type 2 Diabetes

  1. Regular soda. Soda takes the top spot on the list of drinks to avoid, as one can of soda already contains 40 grams of sugar and 150 calories. 
  2. Energy drinks. Energy drinks can be high in caffeine and carbohydrates, which can cause a spike in blood sugar.
  3. Sweetened or unsweetened fruit juices. Bottled or canned fruit juices can add a high amount of carbohydrates to your diet and are pure sugar. This combination can wreak havoc on your blood sugar and increase your risk for weight gain.

Best Exercises If You Have Diabetes

  • Walking 
  • Dancing
  • Swimming 
  • Cycling
  • Aerobic dance
  • Weightlifting
  • Pilates
  • Calisthenics
  • Strength training 
  • Yoga 

Medication for Type 2 Diabetes

Aside from a healthy diet and exercise, you can also manage type 2 diabetes through recommended medications. The goal of the treatment is to maintain healthy blood sugar and reduce the effects of its symptoms. Monitoring your blood sugar and taking Metformin to utilize glucose and enhance insulin-mediated glucose disposal in muscle and fat. 

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