Asians exhibit a heightened vulnerability to type 2 diabetes, and adopting a healthy diet stands as a primary means of managing this condition. Type 2 diabetes is predominantly linked to excessive body weight, with over 85% of affected individuals classified as overweight.

Guidelines for a Healthy Diet:

Reduce Simple, Refined Carbohydrates:

• Limit consumption of simple, refined carbohydrates like white bread, white rice, and low-fiber dough-based foods.

• Opt for bread and rice varieties with higher fiber content to slow absorption, minimizing the impact on blood sugar levels.

• Choose 'whole grain' options for increased fiber and a lower glycemic index.

Cut Down on High-Calorie and Fried Foods:

• Avoid high-calorie foods that combine significant amounts of carbohydrates and saturated fat.

• Be cautious with fried foods such as fried rice, samosas, onion bhajis, and masala curries.

• Opt for lighter alternatives like popadoms, and consider bhuna or tandoori curries for a healthier choice.

Choose Unsaturated Fats Over Saturated Fats:

• Prioritize foods rich in unsaturated fats, such as nuts, avocados, oily fish, and olive oil.

• Limit intake of saturated fats found in butter, cream, yogurt, and meats.

• Opt for cooking with olive oil instead of butter or ghee for reduced calories and better cholesterol management.

Have Smaller Portions:

• Control portion sizes, especially with carbohydrate-rich or sugary foods, to manage blood glucose levels effectively.

• Smaller portions are advisable for fatty or fried foods.

Incorporate Fresh Vegetables and Fruit:

• A balanced diet should include ample fresh vegetables, with attention to their impact on blood sugar levels.

• Limit portions of root vegetables like potatoes, favoring diabetes-friendly options such as cauliflower, spinach, curry leaves, cabbage, aubergine, and bell peppers.

Avoid Processed Foods:

• Processed foods, often criticized for contributing to chronic health conditions like diabetes, may contain unhealthy fats and additives.

• Limit the consumption of ready-made meals, scrutinize ingredient lists for additives, and opt for whole, unprocessed foods.

Monitor Salt Intake:

• Keep an eye on salt levels, as excess salt is associated with high blood pressure.

• Adhere to the daily recommendation of no more than 6g of salt.

• Reduce salt added during cooking and avoid adding salt at the table.

• Beware of processed foods, as they often contain high salt content.

Adopting these dietary guidelines can contribute significantly to managing type 2 diabetes and promoting overall health among individuals of Asian descent.