Diabetic Low Salt Low Fat Diet

Macronutrient Ratios for Type 2 Diabetes

You don't need to worry about counting macros if you're following a balanced diet rich in whole foods. But here are some basic guidelines to keep in mind.

Carbohydrate Moderation

You can find carbohydrates in whole grains, fruits, vegetables, legumes and beans, and dairy. These foods supply necessary vitamins, minerals, and fiber that everyone needs to be healthy.

That said, for people with type 2 diabetes, limiting carbs will help regulate blood sugar. "Although individual carbohydrate goals will vary based on age, activity level, medication, and individual insulin resistance levels," says Palinski-Wade, "it's imperative to avoid having too many carbohydrates in one sitting."

If you have prediabetes or type 2 diabetes and don't take medication, cap carbs to no more than 60 grams (g) per meal (four carbohydrate servings).

You can also use a diabetes exchange list, which tells you how foods compare in terms of their carbohydrate content. For instance, 1 apple and ½ cup applesauce both contain about 15 g of carbs.

Good sources of carbs include:

• Whole grains, like whole-wheat pasta and bread, brown rice, oatmeal, and quinoa
• Nonstarchy veggies, like peppers, eggplant, onion, and asparagus
• Starchy veggies, such as sweet potatoes and corn, are okay to eat in moderation, just mind the carbohydrate content
• Fresh, fiber-rich, whole fruit like raspberries, apricots, and pears
  
• Nonfat or low-fat dairy, like unsweetened yogurt and cottage cheese
• Beans and legumes, like black beans, chickpeas, and lentils

Limit unhealthy carb sources, which include sugar and refined grains like white bread and pasta.

Proteins

One-quarter of your plate should contain a source of lean protein, which includes meat, skinless poultry, fish, reduced-fat cheese, eggs, and vegetarian sources like beans and tofu.

Enjoy these diabetes-friendly options:

• Beans, including black or kidney beans
• Hummus
• Lentils
• Edamame
• Whole nuts and nut butter
• Tofu
• Fish, such as tuna, sardines, or salmon
• Skinless poultry
• Eggs
• Low-fat or fat-free cottage cheese
• Reduced-fat cheese or regular cheese in small amounts
• Lean beef, like sirloin or tenderloin

Fats

Fat is not the enemy, even if you have diabetes! Learn to tell unhealthy fats from healthy fats and enjoy them in moderation, as all fats are high in calories.

Type matters more than amount: Aim to limit saturated fat to no more than 10 percent of total calories, Palinski-Wade advises.

Consider opting for these sources of healthy fat, per the American Diabetes Association (ADA):

• Avocado
• Oils, including canola, and safflower
• Nuts, such as almonds, peanuts, and walnuts
• Olive oil
• Seeds, including sesame, pumpkin, and sunflower

Tips for Getting Started With a Diabetes Diet

Rather than trying a complete overhaul all at once, create lasting good habits by focusing on small, simple, and maintainable changes, Palinski-Wade says. Otherwise, you may feel overwhelmed and revert to any previous unhealthy eating habits. "Being consistent with change, no matter how small, is the key to long-term weight loss success," she adds.

Here are some of the basic rules for building — and then sticking with — a diabetes meal plan.

Consult the experts. Connect with your primary doctor and a registered dietitian nutritionist (RDN) who is also a certified diabetes care and education specialist (CDCES) — search for one near you at EatRight.org — to figure out how many carbohydrates you should eat per meal based on your individual needs as well as the optimal eating approach for your preferences and health goals.

Veg out.Add in one extra serving of nonstarchy vegetables at dinner. Consider adding vegetables to snacktime, too.

Sweeten things up with fruit.To satisfy your sweet tooth, opt for fruit in moderation. Previous research shows that eating berries, apples, and pears is associated with weight loss.

Diabetes-friendly fruits tend to be especially fiber-rich choices. All other fruits count, too — just be sure to factor them into your carbohydrate servings.

Beware of sauces and dressings. Sugar hides in many condiments, like ketchup, barbecue sauce, and marinades. Always read the label, and choose the lower-sugar option that best fits your diet and goals.

Don't skip breakfast.Breakfast is one habit of long-term weight-losers.

Plain yogurt with fruit; nuts and fruit; or scrambled eggs and whole-grain toast are all diabetes-friendly breakfasts that will set up your daily blood sugar management for success.

Simplify beverages. Instead of reaching for sweetened drinks, opt for water (sparkling without added sugar also counts!), unsweetened tea, and coffee.

Cut back on salt. Aim for less than 2,300 milligrams (mg) of sodium per day (and less than 1,500 mg daily if you have heart disease) as a way to help manage blood pressure and heart disease risk — a common diabetes complication.

Try seasoning foods with dried herbs and spices instead. They're sodium- and calorie-free!

Don't fear grains. They're a great source of heart-healthy fiber. Aim to make at least half of your grain intake whole grains when you're managing type 2 diabetes.

Diabetes-friendly options include brown rice, quinoa, 100 percent whole-wheat bread, whole-grain pasta, barley, and whole farro.

Add fiber to your diet. Fiber isn't digested by the human body, so fiber-rich foods with carbohydrates do not raise blood sugar levels as quickly because they are processed more slowly. Fiber-rich foods can also help you feel fuller for longer, possibly aiding weight loss.

Unfortunately, most adults don't eat enough fiber.

Regardless of diabetes status, women should get at least 25 g of fiber per day, while men need at least 38 g per day, Palinski-Wade says.

Choose dairy mindfully. Opt for nonfat or low-fat (1 percent) with milk, cottage cheese, and plain yogurt. Also, remember that while these sources offer protein, they are also another source of carbs, so you need to factor them into your carb allotment. Unsweetened nondairy milk, such as soy and almond milk, are also diabetes-friendly.

Diabetic Low Salt Low Fat Diet

Source: https://www.everydayhealth.com/type-2-diabetes/guide/diet/

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