What can I eat with type 2 diabetes?
What Can I Eat With Type 2 Diabetes? Hi, my name is Pat and I was diagnosed with type 2 diabetes in 2012. I would say that giving up Coca-Cola was the hardest thing I’ve ever done and probably that included giving birth, to let you know how hard it was for me. Hi, I’m Ansley and I’m here today to talk about how what you eat and drink can affect your blood sugar. Now it used to be that people with diabetes were given a long list of things they weren’t allowed to eat.
But times have changed. Today there isn’t a diabetes diet. There are some limits you need to respect, and you will have to make some small changes to your meals, but nothing is banned or forbidden. Before you can understand how what you eat and drink affects your blood sugar, you need to understand a little about how your body works. The job of your digestive system is to convert the food you eat to a simple sugar called glucose. Every cell in your body uses that glucose for energy. The key for people with diabetes is to understand how much sugar a given meal will turn into and how quickly it will happen. There are two ways to figure out how a food will impact your blood sugar– one way is to look at the Nutrition Facts Label on any packaged food. That takes a little time to explain so we’ve created a separate video that talks about how to read a food label. You should definitely watch it… think of it as extra credit. Another way to identify foods that can raise your blood sugar quickly is using what we call the “White Foods Rule,” which simply says that foods that are white in color tend to raise your blood sugar faster than other types of food.
Now this doesn’t mean that you can’t eat white foods—you just need to think about how many you eat at once. In general, you want to only eat one white food in each meal and it’s also a good idea to be aware of portion size when you’re eating white foods. So what are white foods? Well, anything made with… Sugar, of course. That includes candy, cookies, ice cream, cake, stuff like that. Flour. Yep, flour turns to glucose almost as fast as sugar itself. This includes bread, crackers, biscuits, gravies, pancakes and pasta too. Potatoes. A baked potato turns to sugar in your blood stream very quickly. So, does that mean you should avoid potatoes or things made with potatoes like French Fries or potato chips? No. But maybe try eating half a baked potato instead of the whole thing. And don’t have a slice of bread in any meal you’re also eating a potato with.
That’s the thing about white foods—you want to try to eat just one in a given meal. Milk is a white food. And both white rice and brown rice are white foods too. Lastly, corn is an honorary white food because it raises your blood sugar quickly. So you need to treat corn and things made with corn like tortillas, corn chips and grits just like other white foods. About the only white foods I can think of that don’t have much impact on blood sugar are cottage cheese and cauliflower. So let’s talk about other foods that don’t raise your blood sugar. Veggies, especially the leafy kind, are great for your blood sugar. Cheese generally doesn’t have much of an impact on your blood sugar. Beef, fish, pork, chicken… all meats barely affect your blood sugar at all, as long as you eat a sensible portion and don’t batter or fry them or cover them in sauce. One important thing to remember is that you can always test in pairs to see what a certain meal does to your blood sugar.
Now there’s one more rule we need to talk about. While there’s no ban on what you eat, there is a ban on what you drink. And it’s simple. NO SODA, fruit juice or sweet tea. Never drink a calorie! Diet soda is OK in moderation, but water is even better and you should give it a try. So, let me summarize– people with diabetes can eat anything anyone else does. Nothing is banned or forbidden. Just remember that food can turn into sugar, and avoid eating too much of the ones that do so quickly at one time, or in one meal. You can do that by using the White Foods Rule, by reading the labels, or both. OK, that’s what you need to know– let’s put it into action! This week, I’d like to you to: 1) Test before and after a meal that you think is good for you. 2) Test before and after a meal that you think is bad for you. 3) Be sure to fill out the Test and Learn form each time—what did you learn? And that’s it for this week.
Thanks—see you next time!.
As found on Youtube