Step 2: Right Food

Eat right for diabetesHow do you eat right if you have Type 2 diabetes? Make sure you have a low-carb, low-saturated fat diet. Numerous studies show that this works best for Type 2 diabetes. You can learn how to eat such a diet by clicking here. In short, it involves eating more vegetables and proteins and reducing carbohydrates.

Why does this work? Studies show that diets high in carbs lead to weight gain, which in turn leads to insulin resistance and worsening of Type 2 diabetes. If you reduce carbs and increase vegetables, you also increase your intake of fiber and valuable nutrients such as vitamins, iron and other minerals. You can reduce food cravings by making sure you eat enough protein. A low saturated fat diet has now been conclusively proven to be best to reduce heart attacks. Losing weight is easier on a low-fat diet.

Many people think that a low-carb, low-fat diet is difficult. However, the steps mentioned on this website will help you get there. You might need to try new recipes and new ways of making food. If everything you’ve tried so far hasn’t been effective, why not try something new? It’s the best chance you have of succeeding,

If you lower  your insulin resistance, you can address the main underlying metabolic problem in Type 2 diabetes.  Click here to read the section on how to lose weight, as weight loss is one of the best ways to reduce insulin resistance.

16 thoughts on “Step 2: Right Food”

  1. How about pop corn? We have been looking at snacks for a diabetic patient who was just recently diagnosed with this condition. We have bought the kernels and are hoping to make this snack using about 2 teaspoons of olive oil for a handful of kernels. What are your thoughts about this Dr. Chirayath

    • Dr.Haiju,I have questions about the right food You can give me one dish that I use all the time like breakfast, lunch and dinner

      • Thank you for your message. For breakfast you can try wholegrain oats (not white oats) with low-fat milk and some seeds (such as pumpkin/sunflower/chia seeds) with low-sugar fruit such as berries. For lunch you can have salad with a protein such as fish. For dinner you can have a vegetable dish with a protein such as soya/tofu/fish/chicken with some low-sugar fruit such as watermelon or berries.
        Thank you.

          • Yes, you can have a small portion of rice or pasta at lunch, that is why my diagram on website (Step 2 of how to lose weight) includes up to 20% carbohydrates- which can be rice or pasta.

    • High sugar fruits can increase your blood sugar. You can see which ones they are on in the table on my website (Step 2 of how to lose weight). They include grapes, mango and bananas. Vegetables like potato can also increase your blood sugar and vegetables are also listed in the same table.
      Try low sugar fruits and vegetables instead (in the lower half of the table)

    • I tried making diet charts in the past, but my patients told me they didn’t like that kind of food. So that is why on my website I describe general principles of what to eat and then let you decide what exactly you would like to eat. One other option is seeing a dietitian for a detailed food plan.

  2. HI henry

    I have some trouble with sudden dizziness, i have checked with test with everything came out normal , blood test test , type 2 diabatic , no thyroid,
    Can you suggest this is related to food or any diagnosis are required

    Ph 0504434962

    • Sudden dizziness can be due to many reasons such as low blood pressure, iron deficiency, low glucose levels and many other things. To find out the exact cause, you will need to be evaluated in clinic and examined before determining the correct treatment.

    • Yes, they can: it is a common misconception; but there is no scientific basis for this. Patients with thyroid disease can eat soya, broccoli, cabbage etc


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