Diet in type 2 diabetes is key in the prevention and treatment of this disease. Research clearly confirms that type 2 diabetes is a diet-dependent disease. It is worth knowing that the diet in type 2 diabetes can also be used in pre-diabetes and in some cases can prevent the development of full-blown diabetes.
Diet in type 2 diabetesis a diet aimed primarily at normalizing blood glucose levels, lipid profile and other metabolic parameters. This will help prevent early and late diabetic complications such as diabetic retinopathy and nephropathy.
A very common problem of people with type 2 diabetes is excess kilos, so in such cases the goal of the diet should be weight reduction.
Diet in type 2 diabetes - rules. What can you eat?
- carbohydrates
There are no clear guidelines regarding the proportion of individual macronutrients (carbohydrates, fats and proteins) in the diet in type 2 diabetes. However, it is believed that in type 2 diabetes special attention should be paid to the supply of carbohydrates, which should be 45-50 % of energy demand (in people without diabetes it is up to 65%).
A low-carbohydrate diet with a carbohydrate content of 16-25% is still controversial due to the lack of long-term clinical studies evaluating its effects. However, this type of diet may be indicated in people with type 2 diabetes, who are physically inactive.
There are no contraindications for the proportion of carbohydrates in the diet in type 2 diabetes to be the same as in he althy people. However, to prevent too rapid increases in glucose after a meal and insulin purges in the diet, include complex carbohydrates in the form of wholemeal flour bread, oatmeal, groats, e.g. buckwheat, pearl barley, brown rice, uncooked wholemeal pasta and products with low glycemic index (GI less than ≤55). It is worth knowing that the glycemic index of dishes is lowered by a higher protein and fat content in a meal.
In the diet in type 2 diabetes, it is absolutely necessary to limit the simple sugars contained in fruit, sweetened juices, drinks, jams and preserves, cakes and cookies. You should be especially careful with fructose, because despite its low glycemic index (IG=20) it has been shown that its excessive supply in the diet canadversely affect tissue insulin sensitivity and fat build-up.
Diet in type 2 diabetes should not contain more than 50 g of fructose a day. It is recommended to eat up to 2 servings of fruit a day, especially those with a lower fructose content such as grapefruits, oranges, apricots, plums, peaches, nectarines, blueberries, cranberries, raspberries, strawberries, melons and pineapple.
Dietary fiber has a beneficial effect on lowering the glycemic index of foods. The Polish Diabetes Association recommends a daily intake of dietary fiber in the amount of 25-50 g or 15-25 g / 1000 kcal in the form of whole grains and vegetables.
Dietary fiber supplementation may be considered in the event that the diet cannot provide the appropriate amount of dietary fiber. The so-called soluble fiber.
Studies have shown that psyllium soluble fiber supplementation stabilizes blood glucose levels. In addition, soluble fiber stimulates the growth of probiotic bacteria in the large intestine, which, as the latest research shows, has an impact on the development of type 2 diabetes.
Food sources of soluble fiber are: legumes (including lentils, peas, beans), oat flakes and bran, flaxseed, apples, plums, pears, strawberries, oranges, grapefruits.
- protein
Diet in type 2 diabetes in people with normal kidney function may contain as much as 20-30% of energy from protein. The increased supply of protein helps to stabilize the blood glucose level, increases the sensitivity of tissues to insulin and has a positive effect on the feeling of fullness. However, in people who want to reduce body fat, it will stimulate metabolism.
As a source of protein in the diet in type 2 diabetes, choose sea fish, lean types of meat and cold cuts, such as turkey, chicken, veal, beef, rabbit. For people who tolerate milk and its products well. You can also include lean curd and fermented products such as yoghurts and kefirs in your diet.
Vegetable sources of protein from lentils, beans, peas and soybeans are also a very good choice. In addition to wholesome protein, they will contain soluble fiber and B vitamins.
The ratio of animal to vegetable protein in the diet for type 2 diabetes should be 1: 1.
- fats
Diet in type 2 diabetes usually contains 30-45% fat, which is as much as in he althy people. However, considering that patients with type 2 diabetes have an increased risk of developing cardiovascular diseases, the profile of fats in the diet should be consistent with the recommendations of the Polish Society ofCariological.
The recommended source of good-quality fats are therefore products rich in mono- and polyunsaturated fatty acids (especially anti-inflammatory omega-3 fatty acids) such as unrefined oils, seeds, nuts and sea fish.
The source of omega-3 fatty acids are oily sea fish such as sardines, herring and mackerel, which should be eaten at least 2 times a week.
The source of monounsaturated fatty acids are olive oil, hazelnuts, pistachios and almonds.
The consumption of fatty meats (e.g. pork), offal, cheese and lard should be minimized as they are a source of saturated fatty acids. Saturated fatty acids should make up 10% of the energy value of the diet in type 2 diabetes.
On the other hand, trans fats contained in fast-food products, ready-made confectionery and cookies are best eliminated from the menu.
Diet in type 2 diabetes - what can you drink and how much?
Dietary fluid intake in type 2 diabetes should be 2-2.5 liters per day, of which 20-30% should come from food products. It is recommended to drink low-sodium mineral water. Avoid sweetened drinks and juices with a high percentage of simple sugars.
Alcoholic beverages are not recommended in the diet in type 2 diabetes. Excessive alcohol consumption may promote hypoglycaemia (low sugar), so it is best to consume it with a meal.
Worth knowingDiet in type 2 diabetes and sweeteners
Sweeteners are sweeteners that have a low energy value and at the same time have an intensely sweet taste. Sweeteners include, among others acesulfame K, aspartame, sodium cyclamate, saccharin, sucralose, steviol glycosides and erythritol.
The last two are of natural origin. Their use may help reduce the consumption of high-calorie products and reduce unnecessary kilograms.
The European Food Safety Authority has recognized sweeteners as safe and they can be used as substitutes for sugar in people with diabetes, provided that their daily doses are not exceeded.
Diet in type 2 diabetes - how to prepare food
The he althiest method of cooking in type 2 diabetes is cooking, stewing, grilling for a short time, or baking in foil or an ovenproof dish.
Pay attention that groats, macrons and vegetables are not overcooked, as this increases their glycemic index.
You should avoid fried and heavily grilled dishes, because this way of preparing food causes the formation of advanced glycation products (AGEs, Advanced Glycation EndProducts). Glycation products are formed in food during its processing, e.g. under the influence of high temperature.
The same food product may contain a different amount of glycation products, depending on the processing method. For example, cooked chicken breast is 10 times lower in glycation than deep-fried chicken. Research suggests that excessive consumption of AGEs may be a factor contributing to the development of civilization diseases, including type 2 diabetes.
- GLYCEMICAL INDEX: what is it? What does the glycemic index depend on?
- Glycemic load - what is it and how is it calculated?
- Diet to prevent diabetes - rules, menu
Diet in type 2 diabetes - general recommendations
Meta-analysis of literature data by Esposito et al. In 2010 showed that the Mediterranean diet lowers fasting glucose and glycated hemoglobin values. Therefore, it is believed that the Mediterranean diet significantly reduces the risk of type 2 diabetes in the group of people at high cardiovascular risk. The Mediterranean diet is one of the he althiest diets in the world.
General nutritional recommendations for people with type 2 diabetes:
- eat 4-6 meals a day every 2-2.5 hours, preferably at regular times
- eliminate simple sugars such as sweetened juices, drinks, jams and preserves, cakes and cookies from your diet
- avoid products with a high glycemic index, as they adversely affect glucose levels and increase the need for insulin
- eat complex carbohydrates that come from whole grains
- eat at least 0.5 kg of vegetables a day, as they are an excellent source of dietary fiber and antioxidants
- choose fruits with a low glycemic index and eat them twice a day
- eat good quality fats from sea fish, unrefined oils, seeds and nuts
- prepare dishes by cooking, stewing, short grilling or baking in foil; avoid fried and heavily grilled foods
- drink about 2 liters of fluid a day, preferably in the form of low-sodium mineral water; give up alcohol
- don't forget that the diet gives the best effect with regular physical activity
Diet in type 2 diabetes - menu
The menu in type 2 diabetes should be prepared by a dietitian individually for the needs of the patient, taking into account the patient's age, energy requirements, dietary preferences and clinical condition. It has been prepared belowmenu for a person with an energy requirement of 1900 kcal. The proportions of macronutrients: protein - 22%, fats - 43%, carbohydrates - 35%.
Day I
- I Breakfast - omelette with vegetables
2 chicken eggs, 1 teaspoon of clarified butter, ½ zucchini, 2 large mushrooms, ½ red pepper, 3 teaspoons of chives, 1 slice of whole grain rye bread.
Dice vegetables and mushrooms into small cubes and fry in a small frying pan until tender in clarified butter. Add beaten chicken eggs to the vegetables and simmer, covered, until the eggs are completely solid. Finally, sprinkle the omelette with chives. Serve with a slice of rye bread.
- II Breakfast - yogurt with fruit and chia
1 cup plain yogurt, 1 tablespoon chia seeds, ½ cup blueberries.
- Lunch - cod with rice, broccoli and salad
150 g cod, 1 teaspoon tarragon, 1 clove garlic, 1 tablespoon olive oil, 1/2 cup cooked brown rice, 1 tomato, 2 fresh cucumbers, ½ red pepper, 2 slices of onion, 3 teaspoons fresh parsley parsley, 1 tablespoon linseed oil, 1 teaspoon apple cider vinegar, ½ cooked broccoli.
Season cod with s alt, tarragon, crushed garlic clove and olive oil. Wrap the fish in foil and bake in the oven at 200 ° C for about 20 minutes. Dice the tomato, cucumber, red pepper and onion. Add the parsley. Season the prepared salad with apple cider vinegar and linseed oil. Boil the broccoli in s alted water. Serve the baked cod, broccoli and the salad with the boiled rice.
- Afternoon tea - vegetable cocktail
1 avocado, 3 handfuls of fresh spinach, 3 handfuls of kale, 2 Brazil nuts.
- Dinner - Caprese salad
½ a large ball of mozzarella cheese, a few leaves of fresh basil, 2 tomatoes, 1 teaspoon of olive oil, 1 slice of buckwheat bread.
Slice the mozzarella and tomatoes and place them alternately on the plate. Pour over the olive oil and decorate with basil leaves.
Day II
- I Breakfast - sandwiches with cold cuts and vegetables with pesto
2 slices of whole grain rye bread, 1 ½ tablespoons Basil pesto, 5 slices of turkey breast sausage, ½ yellow pepper, 2 handfuls of fresh spinach, 2 small-s alt cucumbers, 1 tomato.
- II Breakfast - yogurt with fruit and nuts
1 cup plain yogurt, 3 walnuts, ¾ cup raspberries.
- Lunch - zander with groats and sauerkraut salad
150 g pike perch, 1 teaspoon clarified butter, 1 teaspoon oregano, 1½ cup of sauerkraut, 1 carrot, ½ onion, 3 teaspoons of parsley, 2 tablespoons of olive oil, ½ cup of cooked pearl barley.
Season zander with s alt, oregano and clarified butter. Wrap the fish in foil and bake in the oven at 200 ° C for about 15 minutes. Chop the sauerkraut, grate the carrots, and finely chop the onion. Mix all ingredients, add parsley and olive oil. Serve the baked pike perch with the salad and the cooked pearl barley.
- Afternoon tea
2 large plums, 4 pecans
- Dinner - cottage cheese with salad
1 packet (200g) of grani cottage cheese, 1 slice of whole grain rye bread, 1 tomato, ½ onion, 5 radishes, 1 tablespoon of linseed oil.
Day III
- I Breakfast - sandwich with tuna and avocado paste
1 avocado, 1 teaspoon lemon, 3 tablespoons tuna in gravy, 1 tablespoon mayonnaise, 1 small red pepper, 3 teaspoons chives, 1 slice of buckwheat bread.
Canned tuna in its own sauce mix with mayonnaise and chives. Spread the prepared paste over a slice of buckwheat bread. Dice the pepper and avocado into small cubes and sprinkle with lemon.
- II Breakfast - cauliflower soup
½ cauliflower, 1 carrot, 1 parsley root, ½ leek, 1 clove of garlic, 1 cup of chicken stock, 1 tablespoon of natural yoghurt, a pinch of nutmeg.
Divide the cauliflower into smaller florets. Dice the remaining vegetables into small cubes. Toss the vegetables into the broth, add a clove of garlic and cook until tender (do not overcook!). At the end of cooking, add the nutmeg. Serve with a spoonful of plain yoghurt.
- Lunch - chicken breast with pesto with groats and chicory salad
120 g chicken breast, 1 clove of garlic, 1 tablespoon of basil pesto, cup buckwheat, 2 chicory, 2 tablespoons plain yogurt, 1 teaspoon mustard, 1 teaspoon lemon juice.
Season the chicken breast with s alt and a pressed garlic clove. Wrap the chicken in foil and bake in the oven at 180 ° C for about 25 minutes. Dice the chicory and season with plain yoghurt, mustard and lemon. Pour the baked chicken breast with pesto and serve with the salad and cooked buckwheat.
- Afternoon snack - yoghurt with fruit and nuts
½ cups of plain yogurt, 1 tablespoon almonds, 1 peach.
- Dinner - beans in Breton style
1 cup of chicken broth, 1 can of canned white beans, 1 teaspoon of smoked paprika, 1 clove of garlic, ½ onion, 1 teaspoon of marjoram, 2 teaspoons of concentratetomato paste, 1 carrot, 1 tablespoon olive oil.
Dice the carrots, onion and garlic finely and cook in broth until soft. Add canned beans, marjoram, smoked paprika and tomato paste. Simmer for 10 minutes. Serve with a tablespoon of olive oil.
Diet in type 2 diabetes - IG of selected products
| Low glycemic index | High glycemic index | ||
| 0 | Mozzarella / feta / camembert | 95 | Baked / boiled potatoes / fries |
| 0 | Chicken egg / fish / meat | 95 | Baguette |
| 0 | Vegetable oils | 90 | Chipsy |
| 10 | Lettuce / Avocado / Mushrooms | 85 | Honey |
| 15 | Peanuts | 85 | Boiled carrot |
| 15 | Fresh apricots | 85 | Cornflakes |
| 15 | Onion / Zucchini / Cabbage / Cucumber / Pepper / Leek / Radish / Spinach | 85 | Tapioca |
| 15 | Almonds / hazelnuts / Italian | 80 | Boiled broad beans |
| 20 | Eggplant | 75 | Watermelon |
| 22 | Bitter chocolate | 75 | Pumpkin |
| 25 | Pęczak | 70 | Pearl barley groats |
| 25 | Grjpfrut / Raspberries / Cherries | 70 | Biscuits |
| 30 | Mandarins | 70 | Kaiser |
| 30 | Raw carrot | 70 | Chocolate bar |
| 30 | Lentils | 70 | White sugar |
| 30 | Soy noodles | 70 | White rice |
| 30 | Lean curd cheese | 70 | Coke drink |
| 35 | Figs / dried apricots | 70 | Corn |
| 36 | Natural yoghurt | 70 | Noodles, dumplings |
| 39 | Śliwka / Jabłko / Pear | 70 | Biscuits |
| 40 | Whole grain rye bread | 65 | Orange juice from concentrated juice |
| 40 | Fresh green peas | 65 | Sweetened jam |
| 40 | Fresh fruit juice without sugar | 65 | Buraki |
| 40 | Buckwheat | 65 | Raisins |
| 40 | Strawberries | 65 | Melon |
| 46 | Grapes | 65 | White flour bread |
| 50 | Brown rice | 65 | Rice wafers |
| 55 | Spaghetti (al dente) | 60 | Banana |
Karolina Karabin, MD, PhD, molecular biologist, laboratory diagnostician, Cambridge Diagnostics Polska A biologist by profession, specializing in microbiology, and a laboratory diagnostician with over 10 years of experience in laboratory work. A graduate of the College of Molecular Medicine and a member of the Polish Society of Human Genetics. Head of research grants at the Laboratory of Molecular Diagnostics at the Department of Hematology, Oncology and Internal Diseases of the Medical University of Warsaw. She defended the title of doctor of medical sciences in the field of medical biology at the 1st Faculty of Medicine of the Medical University of Warsaw. Author of many scientific and popular science works in the field of laboratory diagnostics, molecular biology and nutrition. On a daily basis, as a specialist in the field of laboratory diagnostics, he runs the content department at Cambridge Diagnostics Polska and cooperates with a team of nutritionists at the CD Dietary Clinic. He shares his practical knowledge on diagnostics and diet therapy of diseases with specialists at conferences, training sessions, and in magazines and websites. She is particularly interested in the influence of modern lifestyle on molecular processes in the body.