Keto diet plan for type 2 diabetes
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Avocado
Spinach
Kale
Broccoli
Cauliflower
Almonds
Walnuts
Pecans
Olive oil
Coconut oil
Butter
Eggs
Chicken breast
Salmon
Tuna
Beef
Pork
Cheese
Greek yogurt
Chia seeds
Flaxseeds
Bell peppers
Zucchini
Cucumbers
Mushrooms
Asparagus
Celery
Green beans
Tomatoes
Garlic
Onion
Ground ginger
Cinnamon
Diet plan overview
A keto diet plan for type 2 diabetes focuses on controlling blood sugar levels by drastically reducing carbohydrate intake. This low-carb approach can help minimize spikes in blood sugar and may reduce the need for insulin. Foods rich in healthy fats and proteins are emphasized to maintain energy levels without impacting glucose levels.
Diabetics considering this diet should closely monitor their health and consult healthcare professionals to tailor the diet to their specific medical needs.
Foods to eat
Fats and Oils: Healthy fats like extra virgin olive oil and coconut oil to help manage blood sugar levels.
Lean Proteins: Chicken breast, turkey, and lean cuts of beef to provide energy without excess carbohydrates.
Low-Carb Vegetables: Leafy greens and cruciferous vegetables such as broccoli and cauliflower for fiber and nutrients.
Nuts and Seeds: Moderate portions of nuts and seeds to provide essential fatty acids without spiking blood sugar.
Dairy: Low-carb dairy options like Greek yogurt and cheese for calcium and protein.
✅ Tip
Foods not to eat
High-Carb Foods: Bread, pasta, and rice should be avoided to maintain blood glucose control.
Sugar-Sweetened Beverages: Avoid soda, fruit juices, and other drinks high in sugars.
Sweet Snacks: Candies, pastries, and ice cream are high in sugars and unhealthy fats.
Fruit: High-glycemic fruits like mangoes and pineapples should be avoided.
Processed Foods: Pre-packaged meals and snacks often contain hidden sugars and unhealthy fats.
Main benefits
The keto diet plan for type 2 diabetes can help manage diabetes by maintaining low blood sugar levels due to reduced carb intake. This diet may potentially reduce dependency on diabetes medication and improve glycemic control. It's a practical approach for those looking to manage their condition through diet.
📊 Nutrient breakdown of the Keto diet (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs with spinach, mushrooms, and cheese cooked in olive oil
- Lunch:Grilled chicken breast salad with mixed greens, avocado, and a drizzle of olive oil
- Dinner:Baked salmon with roasted broccoli and cauliflower tossed in coconut oil
- Snack:Handful of walnuts and pecans
Day 2
- Breakfast:Greek yogurt with chia seeds, flaxseeds, and sliced almonds
- Lunch:Zucchini noodles with sautéed shrimp, garlic, and olive oil
- Dinner:Beef stir-fry with bell peppers, broccoli, and onions cooked in coconut oil
- Snack:Sliced cucumber with cheese
Day 3
- Breakfast:Keto smoothie with spinach, avocado, coconut oil, and almond milk
- Lunch:Tuna salad lettuce wraps with diced celery, onion, and mayonnaise
- Dinner:Grilled pork chops with roasted asparagus drizzled with butter
- Snack:Hard-boiled eggs sprinkled with ground ginger and cinnamon
Day 4
- Breakfast:Almond flour pancakes topped with sliced strawberries and a dollop of Greek yogurt
- Lunch:Cauliflower rice stir-fry with chicken, green beans, and onions cooked in coconut oil
- Dinner:Baked chicken thighs with garlic butter mushrooms and a side of sautéed spinach
- Snack:Celery sticks with cream cheese and smoked salmon
Day 5
- Breakfast:Keto breakfast casserole with eggs, bacon, cheese, and spinach
- Lunch:Tuna avocado salad with mixed greens, cherry tomatoes, and olive oil dressing
- Dinner:Grilled steak with roasted bell peppers and cauliflower mash
- Snack:Stuffed bell pepper halves with cream cheese and ground walnuts
Day 6
- Breakfast:Spinach and cheese omelette cooked in butter
- Lunch:Salmon kale salad with avocado, cucumber, and a lemon vinaigrette
- Dinner:Pork loin chops with sautéed garlic green beans and cauliflower gratin
- Snack:Pecan halves and sliced cucumber
Day 7
- Breakfast:Keto-friendly smoothie with spinach, avocado, coconut milk, and a scoop of protein powder
- Lunch:Chicken Caesar salad with romaine lettuce, grilled chicken breast, Parmesan cheese, and Caesar dressing
- Dinner:Beef and broccoli stir-fry with cauliflower rice
- Snack:Cheese and almond snack pack
Want to learn more?
⚠️ Keep in mind
Other diet plans
Carnivore diet plan for diabetics
This diet plan on the carnivore diet for diabetic individuals is quite low on carbs while approximating almost 100 percent in protein and fats. This helps to control blood sugar levels. Avoiding sugars and most of carbs can make it possible to have diabetes well under control. It is a radical but straightforward dietary intervention which should be done with supervision and guidance from health practitioners.
Carnivore diet plan for healthy eating
Healthy eating in the carnivore diet plan comprises a range of nutrient-dense sourced meats, such as organs and bone broths, which contain critical vitamins and minerals. It aims to eliminate inflammatory reactions, which are characteristic of some lifestyle diseases, and cut back the diet to essential nutrients. It may seem limiting, however, it facilitates looking deeper into the quality of every piece of meat cuisine.
Carnivore diet plan for beginners
The following carnivore beginner’s plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.
Listonic team
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