When you have type 2 diabetes, the most important thing you can do to get control of your disease is to make healthy food choices. By paying attention to eating right and maintaining a healthy diet, people with type 2 diabetes can make significant improvements in their overall health. Learning to eat well isn’t as hard as you might think, just stopping for a moment and considering your food choices can go a long way toward making a change!
fiber
Fiber is an essential part of a healthy diet. Studies have shown that people who consume large amounts of fiber have a lower risk of heart disease, stroke, obesity, and high blood pressure. Fiber helps your digestive track function properly. Eating fiber may also help manage your blood sugar levels because it slows down the absorption of sugar. In addition, fiber can be helpful for weight management purposes because foods high in fiber make you feel full. Some examples of healthy high-fiber foods are beans, broccoli, red peppers, and whole grain breads.
Fat
Maintaining a low-fat diet is an important part of managing type 2 diabetes. Because having diabetes increases your risk of heat illness, it is important to eat foods that are low in fat and low in fat to reduce this risk. In addition, because fatty tissue is more insulin resistant, a low-fat diet and weight loss are especially important for type 2 sufferers. Fresh vegetables and fruits are always low-fat options. Also, your cooking method can play a role in fat content. Be sure to limit your intake of fried foods and instead choose to bake, grill or roast your lean meat options.
carbohydrates
Carbohydrates are you body’s source of energy and fuel. When the body breaks down carbohydrates into glucose, this affects blood sugar. Monitoring and managing your blood sugar is essential if you have type 2 diabetes. It is important to balance the consumption of carbohydrates with other foods. Foods that are high in carbohydrates include starchy vegetables such as corn or potatoes, breads, cereals and pasta.
Salt
Consuming foods that are low in salt is important because of the increased risk of high blood pressure created by type 2 diabetes. Since salt also increases this risk, you should try to keep a check on the sodium levels in your diet. Choosing fresh foods instead of processed options can be a great way to reduce salt. Many sauces or condiments are also very salty, so limiting your intake of these can be beneficial. But don’t feel like you have to sacrifice flavor entirely, a great suggestion for cutting sodium without losing flavor is to try marinating meats in a pineapple or orange juice-based marinade.
A great tool to help you make healthier eating choices is a professional health and nutrition coaching service. A professional service can help you keep track of the foods you eat, help you set up a nutritionally sound eating plan, advise you on healthy choices, and guide you on making the right choices. Can inspire you to focus. With a professional service to help you evaluate and choose the foods that will keep you healthy and happy, it becomes an easier task.
Farfalle with Watercress, Cherry Tomatoes and Feta
4 servings
material
8 ounces farfalle pasta
1 cup crumbled low-fat feta cheese
2 pint cherry tomatoes, halved
3 cups watercress leaves (from 2 small bunches)
1/4 tsp black pepper
Cook pasta according to package directions. Place cheese in a large bowl; Top with watercress. Before draining the pasta, take 1/4 cup of the cooking water from the pot and pour it over the watercress. (The watercress will wilt slightly, and the cheese will soften.) Place the tomatoes in a sieve. Toss pasta over tomatoes for a super-quick blanch. Toss with watercress and cheese; Sprinkle black pepper and serve.
Nutrition Facts Per Serving:
- calories 330
- Total Fat (g) 6
- Saturated Fat (g) 3
- Carbohydrates (g) 56
- Fiber (g) 4
- Protein (g) 15
Source by Kay Zeeh
