Chế độ ăn kiêng tốt nhất cho bệnh tiểu đường loại 2

bệnh tiểu đường

Bệnh tiểu đường loại 2 khi không được kiểm soát tốt có thể làm tăng nguy cơ mắc các biến chứng như đột quỵ, bệnh tim và tổn thương thần kinh. Để đảm bảo quản lý hiệu quả lượng đường huyết cũng như trọng lượng cơ thể, những người mắc bệnh tiểu đường type 2 nên cố gắng tuân theo một chế độ ăn uống cân bằng và đa dạng các loại thực phẩm giàu dinh dưỡng.

1. Nên ăn gì khi bị tiểu đường type 2?

Nếu bạn đang phải chung sống với căn bệnh tiểu đường type 2, việc thực hiện một chế độ ăn uống phù hợp và cân bằng có thể giúp bạn kiểm soát hiệu quả được lượng đường trong máu cũng như số cân nặng của mình. Vậy bạn nên ăn gì khi bị tiểu đường type 2?

Đối với bệnh tiểu đường type 2, bạn cần đảm bảo lựa chọn và tuân theo một chế độ ăn uống đa dạng các loại thực phẩm giàu giá trị dinh dưỡng, giúp cung cấp đầy đủ chất xơ, vitamin và khoáng chất mà cơ thể cần đến. Bên cạnh đó, những người mắc bệnh tiểu đường type 2 cũng nên bổ sung thêm nhiều thực phẩm giàu chất béo có lợi cho tim mạch vào chế độ ăn uống hàng ngày, bao gồm cả axit béo không bão hoà đơn và không bão hoà đa. Những chất này có thể giúp giảm đáng kể mức cholesterol trong máu, từ đó góp phần hỗ trợ và cải thiện sức khỏe hệ tim mạch.

Ngoài ra, chế độ ăn uống của người mắc tiểu đường type 2 cũng cần đảm bảo sự bền vững và dễ tuân theo. Các kế hoạch ăn kiêng quá khắt khe hoặc không phù hợp với lối sống của bạn có thể khó thực hiện hơn về lâu dài.

Dưới đây là một số ví dụ về các loại thực phẩm bổ dưỡng mà người mắc bệnh tiểu đường type 2 nên lựa chọn tiêu thụ thường xuyên trong chế độ ăn uống của mình, bao gồm:

  • Trái cây, chẳng hạn như dâu, táo, cam, đào, lê hoặc dưa
  • Rau, chẳng hạn như súp lơ, bông cải xanh, dưa chuột, rau bina hoặc bí xanh
  • Ngũ cốc nguyên hạt, ví dụ như hạt quinoa, yến mạch, farro hoặc gạo lứt
  • Các loại đậu như đậu gà hoặc đậu lăng
  • Các loại hạt như óc chó, hạnh nhân, hạt macadamia, hạt dẻ cười, hạt điều, hạt chia, hạt gai dầu, hạt lanh hoặc hạt bí ngô
  • Các thực phẩm giàu protein như hải sản, thịt gia cầm bỏ da, đậu phụ, thịt nạc đỏ và tempeh.
  • Chất béo có lợi cho tim mạch như dầu hạt cải, dầu ô liu, bơ hoặc dầu mè
  • Một số đồ uống như nước, trà không đường, cà phê đen hoặc nước ép rau củ

2. Cần tránh ăn gì khi bị bệnh tiểu đường type 2?

Bạn cần tránh ăn gì khi bị tiểu đường type 2? Thực tế, không có quá nhiều loại thực phẩm mà người bị tiểu đường loại 2 cần phải tránh hoàn toàn. Các chuyên gia dinh dưỡng khuyến nghị những người có mức đường huyết cao nên lựa chọn các loại thực phẩm giàu vitamin, khoáng chất, đồng thời ít chất béo, cholesterol và đường.

Mặt khác, người bị bệnh tiểu đường type 2 cần tránh tiêu thụ các thực phẩm giàu chất béo chuyển hóachất béo bão hoà và đường bổ sung nhằm giúp hỗ trợ quản lý lượng đường trong máu tốt hơn cũng như ngăn ngừa được các biến chứng sức khỏe có liên quan đến bệnh tiểu đường.

Dưới đây là một số loại thực phẩm cần được hạn chế tiêu thụ đối với bệnh tiểu đường type 2, bao gồm:

  • Các loại thịt chứa nhiều chất béo như thịt bò, thịt lợn, thịt cừu, thịt gà sẫm màu, da gia cầm
  • Đồ ngọt như bánh quy, kẹo, kem, bánh nướng hoặc món tráng miệng
  • Sữa nguyên chất, pho mát, bơ và sữa chua.
  • Các loại đồ uống có đường như soda, nước trái cây, đồ uống thể thao và trà ngọt
  • Chất làm ngọt như đường nâu, đường ăn, xi-rô cây phong, mật ong và mật đường
  • Thực phẩm chế biến như bắp rang bơ, khoai tây chiên, đồ ăn nhanh và thịt đã qua chế biến
  • Các thực phẩm có chất béo chuyển hóa như đồ chiên hoặc dầu hydro hóa một phần
Người mắc bệnh tiểu đường type 2 nên hạn chế tiêu thụ thịt chứa nhiều chất béo
Người mắc bệnh tiểu đường type 2 nên hạn chế tiêu thụ thịt chứa nhiều chất béo

3. Đếm carbs cho bệnh tiểu đường type 2

Đếm lượng carbohydrate được xem là một trong những cách giúp người mắc bệnh tiểu đường type 2 kiểm soát hiệu quả được lượng đường trong máu của mình. Bạn có thể thực hiện đếm carbs một cách đơn giản bằng cách cộng số gam carbohydrate mà mình tiêu thụ trong mỗi bữa ăn lại với nhau.

Với việc theo dõi cẩn thận, bạn có thể biết mình cần tiêu thụ bao nhiêu gam carbs để duy trì được mức đường huyết an toàn trong khi tiêm insulin. Nếu bạn cảm thấy khó khăn khi bắt đầu tập đếm carbs, bạn có thể tham khảo sự tư vấn của các chuyên gia dinh dưỡng hoặc bác sĩ.

Dưới đây là một số loại thực phẩm chứa hàm lượng carbohydrate cao, bao gồm:

  • Gạo, lúa mì, ngũ cốc và các loại thực phẩm được làm từ ngũ cốc
  • Khoai tây và một số loại rau chứa nhiều tinh bột khác
  • Đậu lăng, đậu khô và các loại đậu khác
  • Sữa hoặc sữa chua
  • Trái cây hoặc nước ép trái cây
  • Thức ăn nhẹ đã qua chế biến, đồ uống có đường và món tráng miệng

Người mắc bệnh tiểu đường type 2 có thể tìm hiểu hàm lượng carbohydrate của thực phẩm thông thường qua các nguồn tài liệu trực tuyến hoặc sách báo. Đối với các thực phẩm chế biến hoặc đóng gọi, bạn có thể biết được lượng carbs bằng cách kiểm tra nhãn dinh dưỡng của chúng.

4. Chế độ ăn Keto có lợi cho người mắc bệnh tiểu đường type 2 không?

Chế độ ăn kiêng Keto thường bao gồm việc ăn các loại thực phẩm ít carb và tập trung vào các thực phẩm giàu chất béo và protein, chẳng hạn như hải sản, gia cầm, thịt, pho mát, trứng, hạt và các loại hạt khác. Ngoài ra, chế độ ăn kiêng này cũng bao gồm các loại rau không chứa tinh bột như súp lơ trắng, bông cải xanh, cải xoăn, bắp cải và một số loại rau xanh lá khác.

Người mắc bệnh tiểu đường type 2 có thể áp dụng chế độ ăn Keto, vì nó có thể giúp quản lý hiệu quả mức đường huyết cũng như cải thiện mức cholesterol tốt HDL và triglyceride. Chế độ ăn kiêng này thường hạn chế các thực phẩm giàu carbohydrate, chẳng hạn như ngũ cốc, đồ ngọt, các loại đậu khô, trái cây và rau củ. Thông thường, chế độ ăn Keto chỉ bao gồm 20 – 50 gram carbs mỗi ngày.

Nhiều nghiên cứu cũng cho thấy, chế độ ăn kiêng Keto cho người tiểu đường type 2 không những giúp cải thiện lượng đường trong máu mà còn giúp giảm tình trạng kháng insulin. Tuy nhiên, tùy thuộc vào thực phẩm giàu protein mà bạn chọn, chế độ ăn kiêng Keto cũng như nhiều chế độ ăn Low – carb khác có thể chứa nhiều chất béo bão hoà. Để khắc phục điều này, bạn nên cắt giảm lượng tiêu thụ chất béo bão hoà bằng cách hạn chế ăn thịt lợn nhiều mỡ, thịt đỏ và pho mát.

Ngoài ra, chế độ ăn Keto có thể khiến bệnh nhân tiểu đường type 2 khó nhận được đầy đủ lượng chất xơ cần thiết. Vì vậy, bạn cần ăn nhiều thực phẩm ít carbs nhưng giàu chất xơ, chẳng hạn như rau xanh và các loại hạt.

Chế độ ăn Keto có thể áp dụng cho người bệnh tiểu đường type 2
Chế độ ăn Keto có thể áp dụng cho người bệnh tiểu đường type 2

5. Chế độ ăn Địa Trung Hải có tốt cho người tiểu đường type 2 không?

Chế độ ăn Địa Trung Hải là một mô hình ăn uống nhấn mạnh vào việc tiêu thụ nhiều các thực phẩm có nguồn gốc từ thực vật, bao gồm rau, trái cây, ngũ cốc, các loại hạt, đậu khô và dầu ô liu. Ngoài ra, nó cũng khuyến cáo hạn chế tiêu thụ thịt đỏ và một phần nhỏ cá, trứng, thịt gia cầm cũng như các sản phẩm từ sữa.

Chế độ ăn Địa Trung Hải nhằm hướng đến mục đích cung cấp cho người ăn kiêng đầy đủ vitamin, chất xơ, khoáng chất và chất béo lành mạnh khác. Hơn nữa, nó cũng chứa ít chất béo bão hòa, cholesterol, đường bổ sung và chất béo chuyển hóa.

Một nghiên cứu mới đây cho thấy, những người mắc bệnh tiểu đường type 2 khi thực hiện theo chế độ ăn Địa Trung Hải có xu hướng giảm được mức đường cao trong máu nhiều hơn so với những người khác. Ngoài ra, nó cũng giúp bệnh nhân tiểu đường type 2 giảm được số cân nặng, huyết áp cũng như mức cholesterol trong máu.

Một đánh giá khác vào năm 2017 đã cho biết, việc tuân thủ theo chế độ ăn Địa Trung Hải lâu dài có thể làm giảm từ 20 – 30% nguy cơ phát triển bệnh tiểu đường type 2 và giảm 28 – 30% nguy cơ mắc các bệnh về tim.

6. Chế độ ăn kiêng DASH có tốt cho người bị tiểu đường type 2?

Chế độ ăn kiêng DASH cũng tương tự như chế độ ăn Địa Trung Hải, chủ yếu hướng đến việc tiêu thụ các thực phẩm có nguồn gốc thực vật như rau, trái cây, các loại đậu khô, quả hạch, hạt và ngũ cốc nguyên hạt. Ngoài ra, chế độ ăn kiêng DASH cũng bao gồm cả thịt gia cầm, cá và các sản phẩm từ sữa ít béo. Tuy nhiên, nó khuyến nghị người ăn kiêng hạn chế tiêu thụ các loại thịt đỏ, đồ ngọt, thực phẩm giàu natri, chất béo bão hoà và đường.

Theo một nghiên cứu mới đây cho biết, chế độ ăn kiêng DASH có thể là một kế hoạch ăn uống không những bền vững mà còn giàu chất dinh dưỡng cho những người mắc bệnh tiểu đường type 2. Hơn nữa, nó cũng giúp giảm một số yếu tố sau đây:

  • Tình trạng kháng insulin
  • Huyết áp cao
  • Cholesterol cao trong máu
  • Trọng lượng cơ thể

Kết quả của một cuộc nghiên cứu vào năm 2019 ở 80 người mắc bệnh tiểu đường type 2 đã cho thấy khi tuân theo chế độ ăn kiêng DASH trong vòng 12 tuần đã làm giảm đáng kể mức chất béo trung tính và cholesterol, giúp bảo vệ chống lại các biến chứng có liên quan đến bệnh tiểu đường về lâu dài.

Chế độ ăn kiêng DASH
Chế độ ăn kiêng DASH rất tốt với người mắc bệnh tiểu đường type 2

7. Người bị tiểu đường type 2 có nên thực hiện chế độ ăn chay không?

Chế độ ăn chay thường không có thịt đỏ, thịt gia cầm và hải sản, thay vào đó chúng hướng đến việc tiêu thụ các nguồn protein thực vật, chẳng hạn như đậu, đậu hũ, đậu lăng, đậu Tempeh, đậu Hà Lan, các loại hạt và quả hạch. Bên cạnh đó, chế độ ăn chay cũng bao gồm nhiều loại trái cây và rau quả khác nhau.

Đối với những người mắc bệnh tiểu đường type 2 khi thực hiện chế độ ăn chay có thể giúp giảm được đáng kể lượng đường trong máu lúc đói và quản lý lượng đường huyết lâu dài. Hơn nữa, việc tiêu thụ nhiều thực phẩm có nguồn gốc từ thực vật và hạn chế sản phẩm động vật có thể giúp giảm nguy cơ mắc tiền tiểu đường, kháng insulin và bệnh tiểu đường type 2.

Mặc dù việc tuân theo chế độ ăn chay hoặc thuần chay vẫn có thể đáp ứng được nhu cầu dinh dưỡng của người mắc tiểu đường type 2, tuy nhiên không phải tất cả các chế độ ăn chay đều giống nhau. Mặt khác, các thực phẩm ăn chay hoặc thuần chay đôi khi không thể cung cấp được tất cả các chất dinh dưỡng có lợi cho sức khoẻ, chẳng hạn như protein, vitamin hoặc khoáng chất. Để đảm bảo sức khỏe tối ưu, bạn nên ăn nhiều thực phẩm khác nhau và cố gắng cung cấp cho cơ thể các chất dinh dưỡng quan trọng.

Khi đã biết được những thực phẩm nên ăn và không nên ăn với người mắc tiểu đường tuýp 2, bạn có thể thực hiện theo để có một chế độ đảm bảo và an toàn nhất cho sức khỏe.

Để được tư vấn trực tiếp, Quý Khách vui lòng bấm số HOTLINE hoặc đăng ký lịch trực tuyến TẠI ĐÂY

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