Back to School with Dietary Intake and Type 2 Diabetes
School is back this week.
A common thing many people with Type 2 Diabetes need to do is revisit the basics.
This week, we are going to go back to school, and revise some of the basics of healthy eating with Type 2 Diabetes.
EAT UNPROCESSED FOODS
Lesson 1 with going back to school is a reminder to eat mostly unprocessed foods.
Unprocessed foods in general contain more nutritional value (protein, fibre, vitamins and minerals) and less salt sugar and processed oils.
Think fruit instead of fruit juice. Include more vegetables on your plate. Home cooked meals rather than take away or eating out. Include legumes, nuts and seeds. Grain breads and cereals instead of white bread and highly processed cereals. Plain milk rather than flavoured milk. Natural or Greek yoghurt instead of sugar sweetened options. Lean meats rather than processed deli meats.
They in general are more satisfying and contribute less total calories, salt and refined carbohydrate.
They also contribute less towards blood glucose levels.
LIMIT PROCESSED FOODS
Highly processed foods in general contain less nutritional value, as well as higher salt, sugar, processed fats and total calories.
They also contribute more towards blood glucose levels.
Rather than look at these types of foods as “bad”, a better approach is to consume them in small quantities and not too often.
What you do every now and then won’t make too much of a difference with your glucose levels.
EAT FOODS THAT FILL YOU UP
Sometimes we need a reminder to not go hungry by eating foods that fill you up.
Having enough good nutrition help with satiety, which is the feeling of being satisfied after eating. Including high fibre, low glycemic index carbohydrates, and non starch salad and vegetables are nutrient dense and provide a feeling of fullness.
Including protein with meals and with snacks can also provide a feeling of satiety
CONSCIOUS OR MINDFUL EATING
Practise eating consciously or mindfully.
Conscious eating means paying attention to the taste, texture, smell, mouthfeel, visual appearance as well as the origin or source of the food eaten.
Distractions such as eating when driving, at the desk or when watching TV decrease awareness of meals and snacks.
Having a designated meal area to eat without distractions increases awareness of appetite signals and also increases enjoyment of foods.
Eating consciously can also help you eat less.
EAT A DIETARY INTAKE THAT YOU CAN MAINTAIN AS PART OF YOUR LIFESTYLE
Eat a dietary intake and foods that you can maintain long term.
Short term programs create short term results. Diabetes is not a quick fix.
The best diet is not a diet. The best diet is a in fact a lifestyle, a program that you can maintain.