Type 2 diabetes reduces the sensitivity of the body's cells to insulin, often leading to being overweight or obese. A suitable diet is a key factor in controlling blood sugar levels, especially for diabetic individuals who are overweight. However, you should not follow an overly strict diet; instead, aim for a balanced intake of all essential nutrient groups.

The nutrient groups essential for a diabetes weight loss diet include:

Carbohydrates are the body's primary energy source. For diabetic individuals who are overweight, recommended carbohydrate-rich foods include sweet potatoes, whole grains, brown rice, and legumes. These foods are low in sugar and rich in fiber.

Fiber from fruits and vegetables is crucial for a diabetes weight loss diet. Most fruits and vegetables are low in starch and sugar but high in fiber, promoting slower digestion, a gradual release of sugar into the bloodstream, and extended feelings of fullness. Beneficial vegetables for people with diabetes include various cabbages, cauliflower, carrots, zucchini, bell peppers, mushrooms, and beans.

Green vegetables aid weight loss and help stabilize blood sugar. Photo: Duc Hanh

Green vegetables aid weight loss and help stabilize blood sugar. Photo: Duc Hanh

Protein plays a vital role in muscle building. In a weight loss diet, people with diabetes should prioritize protein over carbohydrates. Protein-rich foods are typically low in sugar and help promote satiety. High-protein foods include lean meats (skin removed), eggs, seafood, green peas, and low-sugar, fat-free milk.

For both weight loss and stable blood sugar, prioritize healthy fats like avocado oil, fish oil, and olive oil. Instead of animal fats, choose unsaturated fats to help reduce inflammation and prevent fat storage.

A weight loss plan for type 2 diabetes patients requires eating at regular times, adhering to the number of meals daily, and limiting snacks. Manage calorie intake to be lower than calorie expenditure, but avoid eating too little or skipping meals.

You should avoid highly processed, stewed, pureed, fried, grilled, pre-made, or packaged foods, as they can cause blood sugar to rise quickly. Limit late-night eating, exercise regularly to prevent excess fat accumulation, and take insulin as directed by your doctor.

Losing 5% of your body weight can improve insulin resistance, reduce the risk of serious complications like heart disease and stroke, and help manage diabetes.

Doctor Vo Tran Nhu Thao

Endocrinology and Diabetes Unit

Tam Anh General Clinic, District 7