GET A CUSTOMIZED TYPE 2 DIABETES DIET BASED ON YOUR DIET PROFILE

• Type 2 Diabetes

If you have Type 2 diabetes you are not alone because 16 million people have it. Formerly called adult onset diabetes, type 2 diabetes usually runs in families plus being overweight, inactive, and the inability of your body to process insulin effectively are all triggers. The best cure for a type 2 diabetic is a healthy diet and exercise. Left unmanaged, type 2 diabetes can lead to diabetes complications such as diseases of the heart, blood vessels, nerves, kidneys, and eyes.

Type 2 Diabetes is serious business which is why -- to prolong your life – you will want to eat an appropriate Type 2 diabetes diet and make maintaining your health a number one priority.

• Frequently Asked Questions about Type 2 Diabetic Diets

So what can I expect on the Type 2 Diabetes diet?

A typical meal plan includes breakfast, lunch, dinner, and a bedtime snack. You will learn healthy cooking techniques that include foods low in saturated fat and cholesterol, moderate in protein, high in starches and fiber, and moderate in sodium, sugars, and sugar substitutes.

Can you be more specific?

You would eat 6 or more servings a day of whole grain products, legumes, beans, brown rice, oats, couscous; 3-5 servings of vegetables; 2-4 servings of fresh, frozen, or dried fruit plus natural fruit juices; 2-3 servings of nonfat milk or yogurt; 2-3 servings of fish, poultry, and low-fat cheese; and very infrequently fats, alcohol, and candy.

CLICK HERE TO GET A CUSTOMIZED TYPE 2 DIABETES PLAN

What are the tricks to the Type II Diabetes diet?

The diet is straight forward but you will need to get comfortable with exchange lists. An exchange list is foods that are grouped together because they are alike. One serving of any foods on the list has about the same amount of carbohydrate, protein, fat, and calories. Any food on, say for instance, the starch list may be exchanged for a similar food on the starch list but not with a food on the saturated fats list.

What can I order when I go out for breakfast every Saturday?

Try to eat the portion size that you eat at home. Scrambled eggs, vegetable omelet, toasted English muffin or a bagel (dry), pancakes without butter, oatmeal with low-fat or no-fat milk and fresh fruit, coffee or tea. Don’t order sausages or bacon or home fried potatoes and don’t even think about cinnamon buns or donuts.

Can I have a glass of wine with dinner with the Type 2 Diabetes diet?

Yes, but not every night. You have to work it into your exchange list. Choose a dry wine instead of a sweet wine or consider a wine spritzer made with a small amount of wine and lots of club soda.

What’s for lunch?

How about a turkey sandwich with two slices whole wheat bread and two ounces sliced turkey breast with a tablespoon of reduced fat mayonnaise, a half sliced tomato, and a cup of skim milk? Or two rye crackers with two ounces of reduced fat cheddar cheese and a serving of red lentil and rice soup, and a juicy apple for dessert.

What about pizza on the Type 2 Diabetic diet?

In moderation, a piece of pizza is fine. Don’t get a pepperoni or sausage pizza but instead get a vegetarian pizza with lots of sliced mushrooms and tomatoes and even whole roasted garlic. Yum. Be sure to modify your exchange list to accommodate pizza. You might order a green salad or a cup of minestrone soup to take the edge off and fill up on those instead of more pizza. Some people may experience a blood glucose boost from the dough and some will not.

What are some appropriate snacks?

Whole fresh fruit like an orange or apple, a cup of skim milk, a rice cake with two teaspoons peanut or almond butter, two rye crackers and an ounce of reduced fat cheese, an ounce of nuts, six baby carrots and two tablespoons of yogurt-mustard dip.

How can I pacify my sweet tooth?

Here are some tips to add sweetness:

Use extra vanilla
Use orange or lemon zest, flavored extracts, cinnamon and ginger
Use Marsala or port wine in baking and cooking; the flavor remains but the alcohol does not.
Fruit provides a powerful sweetness especially when cooked
Sprinkle a little white sugar on the outside of baked goods because a little goes a long way to caramelize.

Is my family at risk of getting Type 2 diabetes too?

Yes, but there are ways you can help to protect them: Share your healthy eating plan with them. Involve your family in your own Type 2 diabetes education. They’ll help keep you on track and won’t let you slide. Ask your family to be your exercise partner and have fun too while developing good habits for all.

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