Diabetes Type 2 Diet Menu Weight Loss – India is called the diabetes capital of the world! “In 2020, according to the International Diabetes Federation (IDF), 463 million people have diabetes in the world and 88 million people in the Southeast Asian region. Out of these 88 million people, 77 million belong to India. The prevalence of diabetes in the population is 8.9%, according to the IDF.” – International Diabetes Federation.
Getting poked every week to test your blood sugar can be quite a frustrating task. I saw my dad go through this and I can relate to the same thing. In fact, one of the reasons I choose this career as a holistic nutritionist is to help people heal through food.
Diabetes Type 2 Diet Menu Weight Loss
No one should have to go through constant anxiety at the food they love. So let’s discuss here how diabetes can be not only prevented but also reversed through lifestyle and nutrition changes.
Diabetic Diet Plan Chart
Imagine you are eating something (anything). By the time you eat it, the food is broken down into something called “
Your body needs this glucose to perform activity. Whatever you do, even the simplest thing like using your sight to read this blog requires energy constantly. When your body receives these sugar molecules, it quickly redistributes them to the parts of the body where energy is needed.
But we never eat exactly what the body needs at that moment. We might eat a little or a little more. So the body makes the decision to store the excess glucose molecules that we have not consumed in the liver and muscles.
‘. This is extremely important because if we starve or skip a meal, the glycogen will be converted back into glucose to be used for energy.
Day Diabetes Meal Plan (with Printable Grocery List)
However, in diabetes, the body is unable to convert glucose into glycogen and store it. Thus,
The hormone responsible for converting glucose into glycogen is called insulin. It is produced in the pancreas.
Unlike type 1 diabetes, where the pancreas limits or even completely stops insulin production, type 2 diabetes is when the pancreas produces enough insulin, but for some reason, the glucose is not converted.
Think of insulin as a key that, when attached to the muscles and liver, opens a lock to let glucose in.
Diabetes & Heart Healthy Meals For Two
Sugar is a type of carbohydrate. What most people believe is that only carbohydrates are broken down into glucose, so if we stop eating carbohydrates, there won’t be excess free-flowing glucose. Thus, he no longer consumes rice, roti, bread, etc.
In glucose. Fats can also be broken down in a similar process to be used as energy. So restricting total calories might have a short-term effect, but again, it’s not a long-term solution because it will lower your body’s overall metabolism.
Think like this. If the grass in your garden turns brown, would you paint it green to make it look good? Or would you water the soil, add fertilizer, feed the soil and make sure there is plenty of sun?
Cutting out carbs is like turning the grass green. It’s a temporary solution without going through the hard work of fixing the cause. You need to understand WHY the body does not store excess glucose as glycogen and WHY the body does not respond to insulin.
Healthy Diet Plan For Type 2 Diabetes: Best And Worst Foods Which Can Reverse Type 2 Diabetes
I’ve linked a lot of studies as well for your reference. Although there are no drastic steps mentioned below, consult your doctor before making any lifestyle changes.
Obesity is linked to diabetes, no doubt. A person with a BMI of 35 and above has a 93 times greater risk of diabetes than someone with a BMI of 25 or below.
Even if you are thin, it is essential to have enough muscle mass. Muscles need more glucose to function, so there is less free glucose.
A plant-based diet allows you to eat anything that comes from plants. You give up meat/eggs and dairy, but choose to eat anything minimally processed and as close to nature as possible.
The Complete Diabetic Diet Cookbook For Beginners: 600 Easy And Healthy Diabetic Recipes For The Newly Diagnosed With 21 Day Meal Plan To Manage Prediabetes And Type 2 Diabetes: S Stennis, Melissa: 9781637332825:
You don’t have to worry about portion control or deprivation. You can still enjoy roti, sabzi, daal, chawal and still lose weight.
From the long-term studies conducted, it was evident that people who lost weight by switching to a plant-based diet were more likely to stick with their diet and maintain their weight loss compared to a calorie-restricted diet.
Consider eating plain rice. This causes blood glucose levels to rise. But the same rice, when eaten with pulses/lentils, cuts the rise in blood sugar by almost half.
But not only that, if you have impulses at lunch, your blood sugar level also shows a slower rice at dinner, even if you have plain white sugar for dinner! This phenomenon is called the lens effect and is widely studied.
Meal Planning For Weight Loss: Tips, Recipes, And More
This is because beans are PREbiotic fiber for the gut and trigger the production of something called SCFA (short chain fatty acids). These SCFAs stimulate the absorption of insulin in the body.
Beans are fibrous carbohydrates loaded with vitamins. The only thing you’ll need to remember is adding a source of vitamin C like 1/2 lemon/serving of beans for better absorption.
Sometimes, it’s simple changes we need to incorporate into our lifestyle to make a big difference. This is such a simple change that literally doesn’t require you to lift a finger or go on an extensive diet.
Over a thousand articles have been published on the benefits of black cumin and reversing diabetes. Not only for controlling blood sugar, black cumin is well known for its cholesterol-lowering and weight-loss benefits. Take a look at the meta-analysis below:
Understanding Obesity And Type 2 Diabetes
The meta-analysis above combined seven different research studies and showed the benefits of consuming just 1/2 teaspoon of black cumin per day.
Given that you follow this lifestyle change while also working on the other changes discussed in this article, you should expect to see results in at least 6 weeks! If you take diabetes medication, work closely with your doctor to adjust your dose as you get great health benefits.
Whether it’s the process of molecular mimicry as mentioned in the blog above, or saturated fat, chemicals, hormones and the tampering of the dairy industry, milk could be the biggest reason for diabetes.
I want to extend this to animal proteins that come from meat. It’s not clear if it’s saturated fat from meat, hema-iron, hormones, or excess AGEs (or a combination of all of the above). But eating just fifty grams of meat a day is associated with an 8% increase in the occurrence of diabetes (the higher the intake, the higher your chances of diabetes).
Gestational Diabetes Diet And Meal Plan
People with diabetes are also prone to coronary heart disease because their blood vessels are clogged with saturated fats from dairy/meat and oils.
Any type of oil (including coconut oil) is empty calories without the nutritional benefits you can otherwise get from different food groups.
Avoid oil or limit it to meals for two weeks. Explore cooking without oil and you will be surprised at the variety you can cook.
If you’re reading this and thinking it’s impossible to cut oils out of your diet.
Best Foods For Diabetics
I personally enjoy cooking in a steamer, pressure cooker, air fryer and oven. Try dry roasting spices like cumin seeds, mustard seeds, bay leaves, dry red chilies, etc. and add water once it releases a nice aroma.
You can add other vegetables at this point with powdered spices. Cooking without oil takes a little longer, but it’s a necessary step to take to heal.
When you take a grain of wheat and turn it into flour (maida), you only keep the starchy endosperm section marked with the pink/purple color in the image above.
By refining or processing grains more and more, their nutritional value decreases, but the sugar spike they cause in the body tends to increase.
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Just switching from brown rice to white rice makes you 16% more susceptible to diabetes, when in fact the grain is supposed to be anti-inflammatory and help cure diabetes. Don’t avoid grains altogether, they are healthy for you.
Switch your roti/white rice to whole grains such as barley, ragi, foxtail millet, quinoa, buckwheat and brown rice. Avoid anything floured or polished, such as bread and white rice.
If you think about it, white rice itself has little flavor. It takes on the flavor of what you cook it with. Try cooking brown rice and millet and eat the same with sabzi/daal.
You can make as many changes as you want to your nutrition and exercise program, but if you can’t deal with emotional stress, the rest is useless.
Shopping List For Diabetics
In today’s world, are the struggles when you have deadlines to meet, loans to pay, and relationships to manage?
There are many ways to manage stress such as taking time off, learning about fitness, learning time and people management skills, trying the tapping meditation technique.
You will have to work with
