No doubt, you need proper medication to fight with a specific disease. If you are suffering from type 2 diabetes, then you need to visit your doctor and take prescribed medicines regularly. Along with this, following a proper diet plan and doing exercise is also recommended by medical experts. You have to add healthiest foods in your diet plan and stick to it. A diet plan for type 2 diabetes includes food items that contain low calories and fat and high amounts of nutrients. Important food items are whole grains, vegetables, and fruits. Every individual can follow this diet plan to live a healthy life.
This article contains a diet plan and the best exercises for type 2 diabetes. Though before following any of them, you have to ask your doctor about it.
Recommended Foods
Healthy carbohydrates, fiber-rich foods, heart-healthy fish, and good fats.
- Healthy Carbohydrates
Add healthy carbohydrates in your diet as they help in digestion. They include;
- Low-fat dairy products (cheese & milk)
- Legumes (peas & beans)
- Whole grains
- Vegetables
- Fruits
Processed drinks and food items are not good to go carbohydrates.
- Fiber-Rich Foods
All parts of the plant foods are involved in the dietary fiber are not easily digested by the body. Fiber helps in moderating the number of such ingredients to make the digestion process easy. Also, it helps in maintaining blood sugar levels. You may add following fiber-rich foods in your diet plan.
- Buts
- Fruits
- Whole grains
- Legumes
- Vegetables
- Heart-Healthy Fish
Include heart-healthy fish for 2 times in your diet. Food items including Omega-3 fatty acids are helpful in preventing heart disease. These foods include tuna, mackerel, sardines, salmon, and other fish.
Fish with high levels of mercury and fried fish are not recommended.
- Good Fats
You have to differentiate which fats are good for your body and which are bad. Eating good fats is necessary for maintaining a healthy body. Foods including polyunsaturated and monounsaturated assist in lowering the levels of cholesterol. Such food items include;
- Peanut, olive, and canola oils
- Nuts
- Avocados
A moderate amount of these food items are recommended.
Foods To Avoid
When you are suffering from type 2 diabetes, it increases the risks of having cardiovascular diseases. Following are the food items that you should avoid to combat the risk.
- Cholesterol – Foods including organ meats, liver, egg yolks, high-fat animal proteins, and high-fat dairy products are rich in cholesterol. So, you should avoid excessive use.
- Trans Fats – Processed foods include trans fats that you should avoid.
- Saturated Fats – Butter, sausage, hot dogs, bacon, and beef are the food items which include high-fat, so avoid them.
- Sodium – Make it your aim to induce less than 2300 mg sodium in a day.
Exercise For Type 2 Diabetes
Three types of exercises are highly recommended to cure type 2 diabetes. They include flexibility work, strength training, and aerobic. You may use a combination of exercises to get the best results.
Aerobic Exercises
Aerobic exercises include;
- Biking
- Swimming
- Basketball
- Walking
- Running or jogging
- Zumba or dancing
- Tennis
Strength Training
Following are some of the most used strength training exercises.
- Squat
- Push-ups
- Planks
- Lunge
- Jumping jack
- Weight lifting
Flexibility Training
Flexibility training helps in improving your joints and muscles work. Stretching before starting the exercise and after completing it helps in relaxing your muscles. Following is a list of them!
- Shoulder rolls
- Extended angle side bend
- Lower back mobilizer
- Standing hamstring stretch
- Chest mobilizer
- Neck-and-shoulder release
- The cat stretch
- Palm squeeze
- Up and over
Create A Routine And Stick With It
If you want to get benefit from your exercise, then it is necessary to add it in your routine. You should be committed to your exercise and make it your priority. Make your goals and use different techniques to achieve them. Taking medicines, following a healthy diet plan, and doing regular exercise side by side would be helpful for you in increasing your quality of life. In this way, you can combat the risks of adverse effects of the disease.
Note: Getting your doctor’s recommendation before following any kind of diet plan or exercise routine is highly-recommended.
