Food List for Type 2 Diabetes: White and Black List

Food choice is crucial to type 2 diabetes. This disease is highly correlated to obesity and high cholesterol levels, which may induce complex chain reactions in the human body and cause insulin resistance or a low insulin secretion level. Therefore, people with type 2 diabetes should control their diet and eat healthily. Here are some best and worst foods for type 2 diabetes.

1. White List - Whole grains

Whole grains, a typical low GI food, can prevent sudden spikes in blood sugar levels. Because it is rich in fiber which comes from the bran, germ and endosperm of grain, which slower the digestion process and the rate of glucose release. The fiber in whole grains also helps improve insulin sensitivity and reduce insulin resistance. Additionally, whole grains are rich in essential nutrients like vitamins, minerals and antioxidants, contributing to overall health for individuals with type 2 diabetes.

2. White List - Fruit and Vegetables

Fruits and vegetables generally have a low GI and high levels of fiber, vitamins, minerals and antioxidants, which can reduce inflammation, protect specific organs and improve insulin sensitivity, making them important for overall diabetic health management. Remember to choose fruit with less sugar and only eat a small portion each time instead of a whole fruit. Blueberries, citrus fruits, kiwis, leafy greens, broccoli, carrots and tomatoes are healthy choices for diabetics.

3. White List - Good Protein

Lean meat, fish, eggs and beans are good sources of proteins, which provide important ingredients for the body to build up muscles and make enzymes. White meat and fish, especially deep-sea fish with high amounts of omega-3 fatty acids, are healthier than other meats. Omega-3 fatty acids are a type of unsaturated fat which have been shown to provide various health benefits. These fats help improve insulin sensitivity, control insulin resistance, promote cardiovascular diseases and reduce the risks of cognitive decline.

4. White List - Good Fat

Most oils people eat like butter and palm oil are high in saturated fat, which is harmful because it raises cholesterol levels in the blood, leading to higher risks of cardiovascular diseases and stroke. Therefore, it is recommended to take olive oil and coconut oil as alternatives. Avocados, nuts, seeds and fatty fish are all good supplementary sources of unsaturated fat. Unsaturated fat can help increase satiety, promote heart health and stabilize blood glucose levels by improving insulin sensitivity.

1. Black List - Highly Processed Starches

Highly processed starches, such as white bread, white rice and pasta, have high GI. They are quickly broken down into glucose by the body. This can lead to a rapid spike in blood sugar levels. Therefore, regular consumption of processed starches may contribute to insulin resistance over time for diabetics. Besides, these foods are often stripped of essential nutrients during processing, such as fiber, vitamins, and minerals. This can lead to nutrient deficiencies.

2. Black List - Canned and Pickled Food

The high sodium content in canned and pickled food can increase the risk of hypertension and cardiovascular diseases, of which diabetics are already at a higher risk. Some may contain added sugars or sweeteners to balance the acidity of the canning or pickling process. These added sugars can cause blood sugar spikes. These foods also have fewer vitamins and other nutrients compared with fresh foods.

3. Black List - Fried Food

Fried food like crisps, french fries, chicken nuggets and cheese sticks are often cooked in oils that are high in unhealthy trans fats and saturated fats. They are typically high in carbohydrates due to breading or batter, which can cause blood sugar levels to surge. Due to high fat and carbohydrate content, they are usually high in calories and disrupt the weight loss plan of individuals with type 2 diabetes.

4. Black List - Sugary Snacks and Beverages

Most oils people eat like butter and palm oil are high in saturated fat, which is harmful because it raises cholesterol levels in the blood, leading to higher risks of cardiovascular diseases and stroke. Therefore, it is recommended to take olive oil and coconut oil as alternatives. Avocados, nuts, seeds and fatty fish are all good supplementary sources of unsaturated fat. Unsaturated fat can help increase satiety, promote heart health and stabilize blood glucose levels by improving insulin sensitivity.