Type 2 Diabetes  

There isn't a one-size-fits-all diet for Type 2 diabetes, but research supports several different approaches: (1) Mediterranean diet: Rich in fruits, vegetables, whole grains, and healthy fats. A study published in the New England journal of Medicine found that a Mediterranean diet supplemented with olive oil or nuts reduced the risk of major cardiovascular events in high-risk individuals, many of whom are living with Type 2 diabetes. (2) Low-carbohydrate diet: Limiting carbohydrates intake can help manage blood glucose levels. A meta-analysis published in the European Journal of Clinical Nutrition suggested that low-carb diets could improve glycaemic control in Type 2 diabetes patients. (3) DASH (Dietary Approaches to Stop Hypertension) diet: While primarily designed for hypertension, this diet has shown benefits for diabetes management. It emphasises fruits, vegetables, whole grains, and lean proteins. (4) Plant-based diets: Vegetarian and vegan diets have been associated with improved insulin sensitivity and reduced risk of Type 2 diabetes. Regardless of the specific diet, key principles for Type 2 diabetes management include: Controlling portion sizes. Emphasising non-starchy vegetables. Choosing whole grains over refined grains. Limiting added sugars and processed foods. Including lean proteins and healthy fats. (1) Focus on low glycaemic index foods to help regulate blood sugar levels. (2) Incorporate plenty of fibre-rich vegetables, which can improve digestion and reduce blood sugar spikes. (3) Choose whole grains over refined carbohydrates, as whole grains are more nutrient-dense and less likely to cause blood sugar fluctuations. (4) Include lean proteins in your meals to promote satiety and stable energy levels. (5) Limit intake of saturated fats and avoid trans fats, which can contribute to insulin resistance and other health issues. (6) Practice portion control to prevent overeating and maintain a healthy weight. By following these dietary principles, individuals living with type 2 diabetes can more effectively manage their condition through nutrition.