The main focus of an eating plan for type 2 diabetes typically revolves around reducing your intake of carbohydrates (like white bread, rice and potatoes — as well as sugar) because they are most easily converted into glucose and research shows they make up a large portion of the typical American diet. “When it comes to carbohydrates, what I like to remind people is that they are team players,” says Samantha Cassetty, R.D.N., nutrition and wellness expert and the author of Sugar Shock. “I think the biggest problem that I see is carbs on carbs on carbs. So, oatmeal with fruit with milk — those are all examples of foods that contain carbohydrates. Even our wholesome, fiber-rich carbs like fruits and vegetables really ideally operate best when they’re paired with a teammate.” She says not only does it allow you to get a variety of nutrients from different types of foods, it helps balance your blood sugar and enables you stay to fuller longer.
The American Diabetes Association recommends filling half your plate with non-starchy vegetables, a quarter of it with complex carbohydrates and the last quarter with a source of protein. That said, Cassetty points out that its best to talk to your doctor or a nutritionist to figure out the carbohydrate range that will work best for your body.
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