We offer you a diet that is a healthy solution for type 2 diabetes patients It also helps with weight lossEasily and fast, it focuses on controlling blood sugar levels, avoiding foods that raise blood sugar, and cutting harmful sweets. So we'll explain this diet and also give you a list of meals you can follow.
What can we eat?
This diet bases 40% of calories on fiber, with a very low sugar content. Also, 30% of the remaining calories come from lean protein sources like chicken and fish. Foods that affect blood sugar levels minimally make up 55%, including fruits, veggies, whole grains, and fats like nuts and olive oil.
What you need to know about the broken sugar diet
This diet allows for some flexibility, and there are many options you can eat and it's also easy to adjust the balance between protein and fat sources, as they are somewhat similar, but in general there are some guidelines to help you like not making your plate too big, gradually reducing the amount you eat, limiting fruit and juices, and watching out for fruits that raise blood sugar a lot.
Allowed foods and not allowed foods
Like most diets, there are some allowed foods in this system and others you can't eat to keep the health benefits this diet gives.
Allowed foods:
- Fruits and vegetables that have a low sugar content: Some fresh and frozen fruits and vegetables are allowed, but fruits preserved in syrup are banned in this diet. Also, fruits like potatoes raise blood sugar a lot, so they're banned in this diet even though they're allowed in many healthy diets.
- Whole grains: Whole grains like brown rice and whole oat flour are allowed, but you must make sure those products have zero sugar.
- Nuts and legumes: Legumes are a good source of protein and fiber, and low in calories. Nuts and almond butter are allowed too. You have to check ingredients carefully to avoid any added sugar in the butter.
- Meat, fish, and eggs: It's recommended to eat lean meats, remove skin from chicken, reduce fat in beef, and all seafood and fish are allowed. But you should avoid processed fish.
- Fat-free products: Saturated fats are banned in all forms, but unsaturated fats are okay in small amounts like butter and cream, and sugar-free products should have no added sugar.
Foods not allowed
- Fruits and veggies with high sugar content: This includes fruits and veggies with high blood sugar levels. Foods to avoid are bananas, raisins, pineapple, and most root veggies like potatoes, carrots, and beets.
- Refined carbohydrates: This diet has a list of refined carbs you should avoid: white rice, ready biscuits, and pastries. Whole grain pasta and legume pasta are allowed.
- Sugar: Added sugar is totally banned, and you should avoid honey, juices, and sugary products like jam, dressings, sauces, and ketchup.
Meal plan
This plan shows every 3 days. It might help you get familiar with the diet and also prepare your meals ahead. There are many other healthy recipes on Fitness Garage blog.
1- Day one
- Breakfast: a cup of low-fat yogurt topped with fresh fruit and nuts.
- Lunch: tuna wraps with vegetable soup.
- Dinner: a cup of boiled broccoli with grilled chicken breast.
2- Day two
- Breakfast: a cup of cooked oatmeal topped with strawberry slices.
- Lunch: half a cup of salmon salad with dill, radish, and celery.
- Dinner: grilled sardines with grilled veggies and a cup of bulgur.
3- Day three
- Breakfast: veggie omelette and half a grapefruit.
- Lunch: chicken salad.
- Dinner: lean grilled meat with half a loaf of whole oat bread.
Pros and Cons
This system has many health benefits besides weight loss, and its advantages are:
- Simple and easy:There aren’t many complications, just some foods you’ll avoid. No lots of counting like calories, and most foods have healthy alternatives.
- Flexible system: This system includes many healthy options like fiber, veggies, meats, and plant nutrients. So no matter what you like to eat, you’ll find something for you. It even works for type 2 diabetics but you should discuss details with a doctor.
- Low in saturated fats: This system helps reduce the saturated fats you eat daily without you noticing. Many diets don’t pay attention to this point.
Downsides of the diet for diabetes patients
Some downsides you should know before following this diet are:
- Contradiction: Some allowed foods still have saturated fats like butter and cream, so you always need to check the nutrition facts carefully.
- Lack of guidance: You need someone to follow up because carb, fat, and protein levels vary from person to person, especially for type 2 diabetes patients.
- Avoiding some healthy foods: Some healthy and useful foods like banana, potatoes, sweet potatoes, and pineapple are not allowed on this diet. This annoys some girls because they like those foods.
