Ca I Eat Beef Jerkey With Type 2 Diabetic
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If you have diabetes, you may be worried about adding certain foods to your plate. But are picks like red meat, coffee, and chocolatereallybad for people with diabetes?
"No one food is always off limits when it comes to eating with diabetes," says Lori Zanini, RD, CDE, creator of the online training program For the Love of Diabetes who is based in Manhattan Beach, California. "In fact, I recommend my clients indulge in their favorite foods on occasion because it promotes better success and better blood glucose management in the long run. If you are always told that you can never have a particular food, you may end up wanting it more." Restriction may also lead to eating a too-large portion when you finally do indulge, notes Zanini.
The keys to enjoying your favorite foods with diabetes are moderation and proper meal planning. Also, remember to prioritize adding nutrient-rich foods, such as whole grains (try steel-cut or old-fashioned oatmeal, brown rice, and quinoa), lean proteins (like seafood, skinless chicken breast, tofu, and beans), healthy fats (such as avocado, olive oil, and nuts), vegetables, and fruit to your plate. "Many of these foods provide fiber, which has been shown to help slow the rise of blood sugars," says Rahaf Al Bochi, RD, CDE, a spokesperson for the Academy of Nutrition and Dietetics, who is in private practice in Atlanta.
Use the advice that follows to incorporate your favorite foods into your day. Spoiler: You may not get to eat foods such as sausage and beef jerky on the regular, but there are healthy ways to incorporate steak, a cup of coffee, and even a square of dark chocolate or a glass of wine into your routine. In fact, doing so may actually be good for your health and improve your symptoms.
"It is amazing to think of the power we have to control diabetes with real food — including less-processed food — and a healthy lifestyle," says Diane Norwood, RD, CDE, in Virginia Beach, Virginia. "It is hard work, no doubt, but doing so may mean some people can cut back on certain medications and prevent serious complications."
Of course, you'll always want to discuss any significant dietary or lifestyle changes with your doctor, certified diabetes educator, and dietitian. If you don't have a certified diabetes educator or dietitian, you can find them at EatRight.org. With certain drugs, for instance, you may need to avoid alcohol — and your medical practitioner will talk you through this.
Let's get one thing out of the way: Fast food might be okay in your diabetes meal plan. Admittedly, you won't find McDonald's or other fare from fast-food restaurants on the to-eat list of any recommended type 2 diabetes diet plan. But Caroline Messer, MD, FACE, an endocrinologist and clinical assistant professor at Mount Sinai in New York City, says depriving yourself of food you love isn't the answer. "I don't like to create a very restrictive diet for patients because I think the key to not feeling as though you're constantly under attack is being able to figure out how to eat the food that you're given," says Dr. Messer, adding that it's even possible to find healthy fare at fast food restaurants. Salads and low-sugar yogurts are options, but you can also work with your healthcare team to identify healthful foods that meet your health goals.
Is McDonald's Okay to Eat if I Have Type 2 Diabetes?
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Coffee, When Enjoyed Without Sweeteners, May Increase Glucose Tolerance
Good news: Just because you have diabetes doesn't mean you have to pass up that morning java. In fact, regular coffee intake may actually reduce your risk of type 2 diabetes, suggests a review published in July 2022 in the journal Nutrition . "I have long thought coffee has gotten a bad rap," says Norwood. "I consider fresh-brewed coffee a minimally processed real food when nothing else is added to it."
Coffee could help you better control your diabetes, too. The July 2022 study suggests that long-term habitual coffee intake may increase glucose tolerance, or the body's ability to process sugar, and could also help improve your body's insulin sensitivity.
Just make sure to limit your coffee habit to no more than 400 milligrams of caffeine per day, or three to five 8-ounce cups of coffee, per the 2015–2020 Dietary Guidelines for Americans. Note that some studies in the aforementioned review suggest that nonhabitual, occasional coffee intake could have a negative effect on insulin sensitivity — so it might be better to make a cup or two part of your daily routine.
When it comes to what you put in your coffee, try to avoid adding sugar — including table sugar, flavored syrups, agave syrup, and honey. And keep in mind that most coffee creamers contain sugar, too. If you want a little substance or sweetness with your coffee, order a nonfat cappuccino (espresso with milk), or stir in a little cinnamon as a natural sweetener.
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Chocolate, Particularly the Dark Variety, May Boost Heart Health
Antioxidant-rich dark chocolate is one of the better dessert options for people with diabetes. It definitely outranks sugary desserts like jelly beans and ice cream. Dark chocolate packs in antioxidants called polyphenols — and such polyphenol-rich chocolate may help decrease the risk of type 2 diabetes. Some research suggests that it could also lower the risk of cardiovascular events, a particular concern for people with type 2 diabetes.
In fact, polyphenol consumption may help lower insulin resistance, lower blood pressure, and improve cholesterol levels, according to a review published in November 2022 in the Journal of Agricultural and Food Chemistry .
Look for a dark chocolate with at least 70 percent cacao because a higher percentage often signals more antioxidants. Also, stick with about .75 to 1.5 ounces (oz) per day, which in studies from the 2022 review were added to the diets of people with diabetes and connected with possible health benefits.
Remember: Eat your dessert mindfully. Consider savoring your piece of dark chocolate alongside a cup of tea, rather than munching on it while watching TV, notes Janice Baker, RDN, CDE, who is based in Poway, California.
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Certain Cuts of Red Meat Are Good Sources of Protein for Diabetes
Let's get one thing clear: "There's nothing wrong with red meat in small amounts, since it's rich in high-quality protein and many nutrients," says Baker. It's always best to choose unprocessed versions that are also lean — so think strip steak and tenderloin cuts of beef, as well as lamb or veal roast on occasion.
As for processed red meat, like hot dogs, sausages, and beef jerky, there are serious reasons to limit or even completely avoid it. It's considered a carcinogen by the World Health Organization, and amounts 50 grams, or about 1.8 oz, or more daily are connected with an 18 percent increased risk of colon cancer, according to the American Cancer Society.
To boot, a study published in January 2012 in Diabetes Care found an association between eating high amounts of processed red meat — which researchers defined as five or more servings a week — and increased incidence of type 2 diabetes in French women. They did not find a connection between consuming unprocessed red meat and diabetes.
If you choose to eat red meat, consider the way you cook it. In an observational study published in June 2022 in the journalDiabetes Care, researchers looked at how women who regularly ate red meat prepared the food. They found the biggest risk of type 2 diabetes in women who broiled, barbecued, or roasted the meat — in other words, cooking over high temperatures or open flames — but no increased risk in women who boiled or stewed the meat. Compared to the women who preferred other cooking methods, those who pan-fried their red meat saw a reduced risk of type 2 diabetes, in moderation, of course.
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Some Kinds of Alcohol, Like Light Beer, Can Fit in a Diabetes Diet
Contrary to popular belief, it might be okay to drink some kinds of alcohol when you have type 2 diabetes — just be sure to get the all-clear from your doctor first. It's important to note that drinking alcohol poses an increased risk of hypoglycemia (low blood sugar), so definitely check your blood sugar before, during, and after drinking alcohol. And have some food with your beverage. "This may sound obvious, but without some food in your stomach, there's an increased risk for hypoglycemia," says Zanini.
Drinking in moderation may even provide some protection for your ticker: In a study published in 2022 in the journalDiabetes Care , moderate alcohol intake — in particular wine — was connected with decreased risk of cardiovascular events and death in people with type 2 diabetes.
Pinot grigio is one of the lowest-carbohydrate options, with about 3 g of carbs per 5-oz serving; a sweeter wine, like Riesling, will have about 6 g of carbs for the same serving size. Pinot noir is a good red wine choice, with about 3 g of carbs per serving. For beers, you'll want to opt for light versions, with about 6 g of carbs per 12-oz bottle (regular beer can be double that amount). When it comes to spirits, whiskey, Scotch, tequila, gin, and vodka all contain 0 g of carbs — and club soda is a good zero-calorie mixer.
While these are some of the best alcohol choices for diabetes, keep in mind that alcohol can negatively affect the liver's detoxification process — that is, when you drink alcohol, your liver will need to focus on dealing with the alcohol rather than other nutrients, leading blood fats to go up and blood sugar to go down temporarily.
Also, be sure to check your medication labels before you imbibe. "Some medications allow absolutely no alcohol," says Zanini. "Metformin is one of those because it works on the liver, the same organ that metabolizes alcohol."
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Fruit Is a Nutritious Snack to Satisfy Your Sweet Tooth
You might be surprised to see fruit on this list, but many people — with and without diabetes — are fearful of the sugar in fruit. "Many people with diabetes tend to avoid fruit because it contains natural sugars that can increase blood sugars," Al Bochi says. "However, fruit is a part of a healthy meal pattern for people with diabetes because it contains antioxidants, vitamins, and fiber — making it a very nutrient-rich food."
Don't worry about certain fruits containing more sugar than others. When using the exchange list system for diabetic meal planning, you just need to be aware of the different portions of fruits. In general, your serving size of fresh fruit is ½ cup, counting as about 15 g of carbohydrates. But you can have a little more of certain fruits: For instance, 1 ¼ cup watermelon, ¾ cup blueberries, ¾ cup peaches, or ¾ cup pineapple.
"People with diabetes can enjoy fruits as long as portions are controlled and blood sugars are monitored," explains Al Bochi. Just be mindful that fruit juice is less preferable than whole fruit, as it lacks the filling fiber found in the whole fruit, and can lead to more blood sugar spikes.
Where you also want to limit consumption: dried fruit. Your portion is going to be smaller, ¼ cup, because most of the water is removed, making the fruit a more concentrated source of sugar.
For more diabetes diet advice, check out Diabetes Daily's article "Beware This Fruit if You Have Kidney Problems"!
Source: https://www.everydayhealth.com/type-2-diabetes/diet/bad-foods-diabetic-diet-okay-eat-fruit-read-meat-more/
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