Beginner's Guide to Eating Low Glycemic Foods with Type 2 Diabetes

Understanding the Glycemic Index

The glycemic index is a ranking of how quickly foods impact your blood sugar levels. Foods are scored on a scale of 1 to 100 based on how much and how rapidly they raise blood sugar compared to pure glucose.

Low glycemic foods, with scores under 55, raise blood sugar slowly and steadily. High glycemic foods, with scores over 70, can cause more rapid spikes and crashes in blood sugars.

For people with type 2 diabetes, choosing more low glycemic foods can improve blood sugar control and prevent energy level fluctuations.

Benefits of a Low Glycemic Diet

Eating low glycemic foods provides many perks for people with type 2 diabetes including:

• Lower post-meal blood sugar spikes
• Better HbA1c test results (estimated average blood sugar)
• Decreased insulin resistance
• Improved energy levels and appetite control
• Aid in weight loss efforts

The Basics of a Diabetes Friendly Diet

While individual needs vary, most experts recommend people with diabetes follow a diet based around vegetables, fruits, whole grains, legumes, lean protein, healthy fats, and dairy.

Vegetables and Fruits

Vegetables and fruits form the foundation of a healthy diabetes diet. They provide vitamins, minerals, fiber, and antioxidants important for regulating blood sugar and preventing complications.

Focus especially on non-starchy veggies with a low glycemic impact like leafy greens, broccoli, peppers, carrots, tomatoes, mushrooms, onions, eggplant, and more.

For fruits, stick to small portions of berries, citrus, apples, pears, and stone fruits, which are lower on the glycemic index.

Whole Grains

Choose minimally processed whole grains like oats, quinoa, brown rice, farro, buckwheat, barley, and 100% whole wheat bread or pasta in moderation. These provide steady, long-lasting energy.

Avoid refined grains like white bread, white rice, sugary cereals, and desserts, which act more like straight sugar in the body.

Plant-Based Proteins

Incorporate plant proteins like beans, lentils, tofu, edamame, nuts, and seeds for fiber, vitamins, and sustained energy release. These support stable blood sugar and heart health.

Animal Proteins

Grass-fed meat, free-range poultry, eggs, and low-fat dairy like yogurt or cottage cheese are excellent sources of protein, vitamins, and minerals. But eat animal foods in moderation if managing weight.

Healthy Fats

Include beneficial fats like olive oil, avocado, nuts, seeds, and fatty fish which provide antioxidants. Use moderate portion sizes as fats are calorie dense.

Foods to Limit or Avoid

Cut out or strictly limit these items which can spike blood sugar, promote weight gain, and negatively impact health:

• Sugary beverages like soda, juice, sweet tea
• White flour products - breads, pasta, baked goods
• Sweet treats - candy, ice cream, chocolate, cookies
• Fried foods and trans fats
• Processed meats - sausage, bacon, hot dogs
• Full-fat dairy products

Sample 1 Week Meal Plan

This sample menu incorporates diabetes friendly low glycemic foods for balanced nutrition.

Monday

Breakfast: Veggie omelet with whole grain toast

Lunch: Tuna salad sandwich on whole wheat, melon

Dinner: Sheet pan lemon chicken with roasted broccoli and brown rice

Tuesday

Breakfast: Greek yogurt bowl with nuts, berries, and oats

Lunch: Lentil vegetable soup

Dinner: Veggie & bean tacos on corn tortillas with avocado

Wednesday

Breakfast: Peanut butter banana toast

Lunch: Grilled chicken caesar salad

Dinner: Veggie & chickpea curry with quinoa

Thursday

Breakfast: Veggie scramble with 100% whole wheat toast

Lunch: Wild rice stuffed pepper

Dinner: Baked cod with roasted sweet potatoes & green beans

Friday

Breakfast: Oatmeal with walnuts & berries

Lunch: Black bean veggie burrito

Dinner: Grilled salmon with mushroom orzo pilaf

Saturday and Sunday

Try new diabetes friendly recipes from blogs and cookbooks on the weekends for variety!

Tips for Grocery Shopping & Meal Prep

Making healthy low glycemic choices easy takes some strategy:

• Make a meal plan - Map out dishes for the week ahead of time
• Create grocery lists - Shop for only what is needed to follow the meal plan
• Focus shopping on the perimeter - Shop produce, protein, and dairy sections mostly
• Limit trips down other aisles - Avoid temptation from packaged goods in center
• Don’t shop hungry - Full stomach less likely to make impulse buys
• Prep veggies/grains for the week - Wash, chop, cook once for easy meals
• Carry healthy snacks - Bring low glycemic options to avoid grabbing candy/chips

Achieving Blood Sugar Balance

Following a diabetes friendly low glycemic diet takes some adjustment at first. But with commitment to these healthy eating principles, people with type 2 diabetes can gain better blood sugar control and live active satisfying lives.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.