Foods to eat (and to avoid) with Type 2 diabetes

I recently came across literature from the nutritional services department of a local hospital that listed dietary guidelines for people with Type 2 diabetes.

Among the allowable carbohydrate foods were: Frosted Flakes, prepackaged blueberry muffins, donuts, macaroni and cheese and potato chips.

I’m not joking.

So it occurred to me that the 28 million or so people in the US with Type 2 diabetes might need some dietary guidance from a holistic nutritionist that understands the tremendous impact food has on your health and whose education was not sponsored by Kraft, General Mills or Sara Lee.

Let’s start with…

Foods to eat with Type 2 diabetes

Salmon and cod:  The Omega-3 essential fatty acids in fish like salmon and cod provide crucial support to your metabolism including maintaining proper insulin levels.  Note that tuna is also high in Omega-3s, but it is also highly contaminated with mercury which is a known neurotoxin.

Legumes:  Legumes are packed with fiber and protein and help regulate blood sugar.

Onions:  Onions are rich in chromium, which is an important mineral to help regulate blood sugar.

Tomatoes: Tomatoes are also a good source of chromium, plus they are loaded with antioxidant nutrients.

Red and purple fruits: The anthocyanins (phytonutrients) found in cranberries, cherries, blueberries and similar fruits may help lower blood sugar levels.

Leafy greens and sweet potatoes: Loaded with antioxidant nutrients, leafy green vegetables and sweet potatoes contain special compounds beneficial for blood sugar balance.

Cinnamon: This spice is a potent antioxidant and helps maintain healthy blood sugar levels.

Walnuts: Another great source of Omega-3 EFAs, they help to encourage proper insulin levels and help lower heart disease risk.

Extra-virgin olive oil: Studies have shown that extra-virgin olive oil can have beneficial effects on blood sugar levels. 

Whole grains: Like legumes, whole grains contain dietary fiber which is important for regular bowel movements and blood sugar control.

Now let’s look at:

Foods to AVOID with Type 2 diabetes

Refined carbohydrates (including soda, breakfast cereals, pasta, white breads, pastries, cookies, cakes, donuts, snack chips, crackers and white rice): These create surges of glucose flooding your bloodstream, which can send your blood sugar soaring out of control.

Dried fruits: Although fruit is generally a healthy food, the water is removed from dried fruits so therefore what is left is a dense food with a high concentration of sugar that is very easy to overeat.
Fruit juices: Similar to dried fruits, fruit juices have had much of the fiber and some nutrients removed, leaving a very sugary beverage that it’s easy to consume excessive amounts of.

Trans-fats: Trans-fats are directly linked to insulin resistance as well as an increased risk of blood clots and heart disease.  Trans-fats are hiding in margarines, shortenings and any food item containing hydrogenated or partially hydrogenated oils. 

Artificial sweeteners: Although hailed by many dietitians as helpful to keep sugar intake low, artificial sweeteners are extremely dangerous to your health. For example, according to researchers, these chronic conditions can be triggered or worsened by consuming aspartame:

• Brain tumors    
• Epilepsy            
• Chronic fatigue syndrome          
• Parkinson's disease
• Alzheimer's disease       
• Fibromyalgia

Helpful supplements
There are also supplements that have been shown to be very helpful to many people with Type 2 diabetes (be sure to let your doctor know what supplements you are taking):

Omega-3 essential fatty acids: A fish oil formula like VitalMega-3 can help make sure you have the Omega-3 EFAs your body needs to help control blood sugar levels and reduce heart disease risk.

Probiotics: Colds, flu and infections can send your blood glucose soaring through the roof, and your best protection against sickness is to help support a strong and sharp immune system with probiotic supplementation. 
Super Shield multi-strain probiotic formula is as good as it gets for beefing up your population of friendly, helpful bacteria that will help encourage healthy immune function.

Coenzyme Q-10: CoQ10 plays an important role in energy production in your body. 

Alpha lipoic acid: This antioxidant assists your body in using glucose, and neutralizes free radicals in your body that are involved in insulin resistance. 

Magnesium: Magnesium helps lower blood glucose levels and increases insulin sensitivity. 

Now you are armed with real, sound advice on how to help counteract Type 2 diabetes with your diet and helpful supplementation.

So get busy and get that blood sugar under control once and for all!