Millions of readers rely on HelpGuide for free, evidence-based resources to understand and navigate mental health challenges. Please donate today to help us protect, support, and save lives. But you do need to pay attention to some of your food choices—most notably the carbohydrates you eat. While following a Mediterranean or other heart-healthy diet can help with this, the most important thing you can do is to lose a little weight. Losing weight and eating healthier can also have a profound effect on your mood, energy, and sense of wellbeing. People with diabetes have nearly double the risk of heart disease and are at a greater risk of developing mental health disorders such as depression. But most cases of type 2 diabetes are preventable and some can even be reversed. By eating healthier, being more physically active, and losing weight, you can reduce your symptoms. Being overweight or obese is the biggest risk factor for type 2 diabetes. However, your risk is higher if you tend to carry your weight around your abdomen as opposed to your hips and thighs. A lot of belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance.
Trying to keep your blood sugar in check? Limit or steer clear of these 10 foods to stay healthy and avoid complications. A healthy type 2 diabetes diet includes healthy carbs like fruits, veggies, and whole grains; low-fat dairy; heart-healthy fish like salmon, mackerel, tuna, and sardines; and good fats like nuts, avocados, and olive oil. You also want to avoid the saturated fat found in fatty meats, full-fat dairy, and fried foods, as people with type 2 diabetes have an increased risk of getting heart disease. To avoid weight gain and keep your blood sugar under control, limit or avoid the following 10 foods. Foods that are made primarily of processed sugar, like many desserts, candy, and soda, are considered low-quality carbohydrates. Not only are these foods lacking in nutritional value, they can also cause a sharp spike in your blood sugar, says Kimberlain. They can also lead to weight problems. Insulin is a fat storage hormone.
Try one new food or activity a week. Health Tools. They often contain little to no nutritional value and can cause a sharp spike in blood glucose. Eat sweets with a meal, rather than as a stand-alone snack. Fish and shellfish, organic chicken or turkey. Ask your healthcare team about getting on a structured education course near you or find avoid more in our avoie information. Keep calorie intake the same. Limit refined carbohydrates like white bread, diabetes, and rice, as type as soda, candy, packaged avoid, and snack foods. Eat slowly. Long-chain omega-3 diet acids, fish intake, and the risk of type 2 diabetes mellitus. One-fourth of your plate should feature your protein such as meat or diabetes plant-based source, and the final fourth should include a grain or other starch, such as type vegetables, a piece of fruit, or a diet glass of milk.