📊 Nutrient breakdown of the 90 30 50 diet (Source)
For managing type 2 diabetes, the 90 30 50 diet plan can be particularly beneficial. It focuses on stable, slow-releasing sources of energy that can help maintain blood sugar levels. The high fiber content is great for digestion and blood sugar control, while adequate protein and fats help keep you satisfied and your metabolism steady.
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The 90 30 50 diet plan for type 2 diabetes is specifically tailored to help manage blood sugar levels through a nutritious balance of macronutrients. It focuses on integrating at least 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats into your daily diet, which can aid in stabilizing glucose levels. This plan encourages the consumption of low glycemic index foods to prevent blood sugar spikes.
Managing type 2 diabetes requires careful food choices, and this diet supports that by prioritizing fiber-rich foods and lean protein sources. These elements are essential in controlling appetite and managing weight, which are crucial for diabetes care.
Fruits and vegetables are the one point of consensus—an oasis—in arguments about what to eat. Everyone agrees that eating more of them is a good idea.
Marion Nestle, PhD, MPH
The 90 30 50 diet plan for type 2 diabetes stabilizes blood sugar levels by balancing proteins, fiber, and fats in every meal. High-fiber foods like legumes and whole grains prevent sugar spikes, while lean proteins like chicken and eggs provide essential nutrients without excess carbohydrates. Healthy fats like flaxseed oil support heart health and improve insulin sensitivity.
To manage Type 2 Diabetes on the 90 30 50 diet plan, stick to lean proteins like turkey, eggs, and legumes. High-fiber whole grains like barley and quinoa can be bought in bulk. Use unsweetened Greek yogurt as a budget-friendly source of both protein and healthy fats. Skip pre-packaged snacks and make your own veggie sticks and hummus instead. Incorporate more leafy greens and cruciferous veggies to maximize fiber without overspending.
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
