Type 2 diabetes: Experts agree this diet will keep blood sugar levels low – what is it?

Type 2 diabetes means a person’s pancreas doesn’t produce enough insulin to properly regulate blood sugar levels. Unchecked blood sugar levels can pose grave health risks such as heart disease or strokes. Type 2 diabetes may trigger symptoms such as frequent urination and increased thirst. Left untreated it could cause serious complications including kidney disease and nerve damage. Following this diet could help one to keep blood sugar levels healthy and drastically reduce serious health risks.


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Type 2 diabetes involves problems getting enough glucose into the cells.

When he sugar can’t get where it is supposed to be, it leads to elevated blood sugar levels in the bloodstream.

Foods with a low glycemic load (index) only cause a modest rise in blood sugar and are better choices for people with type 2 diabetes.

People with type 2 diabetes must be extra aware of the carbohydrate content of their meal so their blood sugar levels don’t rise, or if they are using injectable insulin, so they can dose insulin appropriately.

In a study with the US National Library of Medicine National Institutes of Health, glycemic index foods were investigated to analyse how it affects blood sugar levels for type 2 diabetics.

The study noted that one of the best diets to follow when dealing with the condition is a low GI diet. 


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What is the glycemic index?

Carbohydrates are the primary food that raises blood sugar.

Glycemic index and glycemic load are scientific terms used to measure the impact of a carbohydrate on blood sugar.

Foods with a low glycemic load raise blood sugar modestly and thus are better choices for people with type 2 diabetes. the main factors that determine a food’s glycemic load are the amount of fibre, fat and protein it contains.

What to eat and what to avoid?

Foods to eat for a type 2 diabetic meal plan include complex carbohydrates such as brown rice, whole wheat, quinoa, oatmeal, fruits, vegetables, beans and lentils.

Foods to avoid include simple carbohydrates, which are processed, such as sugar, pasta, white bread, flour, cookies and pastries.

Medicine Net said on their website: “Protein provides slow steady energy with relatively little effect on blood sugar. Protein, especially plant-based protein, should always be part of a meal or snack.

“Protein not only keeps blood sugar stable but it also helps with sugar cravings and feeling full after eating.

“Protein can come from both animal or plant sources; however animal sources are also often sources of unhealthy saturated fats.”

If you suspect you may have the symptoms of type 2 diabetes, it’s important to see your GP to get checked properly. 

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