Type 2 Diabetes Diet.
More than 34 million people – 10 percent of the U.S. population – now has diabetes, according to the Centers for Disease Control and Prevention. And, an additional 88 million American adults have prediabetes.
That’s scary.
The good news is, you can do something about it if you’re one of the 100 million+ people who falls into one of these categories.
The correct type 2 diabetes diet could make a tremendous difference and help you handle or prevent this disease.
Type 2 Diabetes Basics
When you eat food with carbohydrates, your digestive system breaks these carbs down into sugar. This causes your blood glucose levels go up, which signals your body to release insulin.
Insulin acts as a “sponge” that soaks up excess blood sugar. This, in turn, signals your pancreas to release glucagon, another hormone that tells your liver to start releasing stored sugar.
This is your body’s way of making sure you have a steady supply of blood sugar.
Still with me?
If you have type 2 diabetes, this leads to a response known as “insulin resistance,” which causes your blood sugar and insulin levels to remain high for a long time after you eat.
This eventually causes insulin production to slow down … and eventually stop. So … your body can’t make enough insulin or can’t properly use the insulin it makes.
The bigger problem with insulin resistance is this: it has been linked with a variety of other problems.
These include high blood pressure, high levels of triglycerides (fats) in the blood, low HDL (good) cholesterol, and excess weight.
This combination of risk factors is called metabolic syndrome, and it can lead to type 2 diabetes, heart disease, and possibly some cancers.
Type 2 Diabetes Diet Research
Here’s what some studies have discovered about the connection between your eating habits and type 2 diabetes:
Insulin resistance is caused by a combination of genes, an inactive lifestyle, being overweight or obese, and eating a diet high in processed, refined carbs.
Research shows that replacing refined grains with more whole grains can improve insulin sensitivity.
Data from the Nurses’ Health Study suggest that behavioral and lifestyle factors play a more important role in type 2 diabetes than genes do.
90 percent of type 2 diabetes in women can be attributed to excess weight, lack of exercise, a poor diet, smoking, and drinking alcohol.
The Diabetes Prevention Program studied how weight loss and increased exercise affected development of type 2 diabetes in people with prediabetes.
There were 58 percent fewer cases of diabetes after three years in the group assigned to weight loss and exercise.
The Health Professionals Follow-up Study found that a typical “Western” diet, combined with lack of exercise and excess body mass, dramatically increased risk of developing type 2 diabetes in men.
Controlling your body weight is the most important factor in preventing type 2 diabetes, according to a study published in the New England Journal of Medicine.
Overweight people are seven times more likely to develop type 2 diabetes. Obese people are 20 to 40 times more likely to develop type 2 diabetes.
I could continue to present you more research studies, but I think you get the point.
Type 2 Diabetes Food You Can Eat
Carbohydrates
Carbs are a vital component of all type 2 diabetes diets. Carbs provides the “fuel” for your body in the form of glucose and are a primary source of energy.
But choosing the right sources of carbs is key. That’s because not all carbs are created equal for type 2 diabetes diets.
Most carbs most folks eat are “refined,” which means they’ve been milled and stripped of their nutritional benefits (vitamins, minerals, and fiber).
Refined flour is used to make “white” bread, rice, pasta, and all types of processed, packaged foods.
Refined grains are digested faster than whole grains, leading to dramatic fluctuations in your blood glucose levels.
Instead, choose healthy complex carbohydrates that are unprocessed and unrefined. These carbs are digested slowly, keeping your blood sugar levels in check and your digestive system working properly.
Actually, study has discovered that women who had 2-3 servings of whole grains every day were 30% less likely to have developed type 2 diabetes contrary to those who rarely ate whole grains.
Fats
The American Diabetes Association says that type 2 diabetes diets should contain healthy fats (monounsaturated and polyunsaturated) and should limit saturated fat and trans fat.
Opt for the following foods higher in healthy fats:
- Olive oil, coconut oil
- Fish
- Avocados
- Nuts and seeds
Long story short. For type 2 diabetes diets: eat more “good carbs” from whole foods like vegetables, fruit, beans, nuts, seeds, and whole grains.
Choose healthy sources of fat and protein. When you need sugar, stick to natural sources of sugar like milk or a piece of fruit. The closer to nature your food is, the better.
Type 2 Diabetes Diet Guidelines
Add beans and lentils to your meals a few times each week.
Eat fish 2-3 times a week.
Choose lean sources of protein like chicken, turkey, and lean beef and pork like sirloin and pork tenderloin.
Opt for skim milk, non-fat yogurt, low-fat cheese, and other lean sources of dairy.
A diet rich in fiber can help to control blood sugar levels.
Eat less sodium, under 2,300 mg per day. This may help reduce your risk of hypertension and high blood pressure, two of the most common conditions for people with diabetes. See also DASH diet guide.
Drink more water and tea instead of regular soda, juice, and other sweetened beverages.
Avoid highly processed, high calorie snack foods and desserts.
To control your type 2 diabetes with success, it may also help if the amount of carbs and timing are the same every day. Especially if you take diabetes medications or insulin.
Exercise 4-5 times per week.
The “Plate Method” for type 2 diabetes diets. Using the plate method is an easy solution to help you remember how to organize your plate with the right proportions of carbs, proteins and fats.
Type 2 Diabetes Diet Conclusion
By consuming some foods in increased amounts, and some in limited amounts, your blood sugar levels will always be under control, and the risk of complications caused by diabetes will disappear.
Prevention through a proper diet is important to avoid possible health complications.
You will reduce chances of getting diabetes, if you do not have it, and if you are among the patients, you will alleviate many symptoms of diabetes.
No effort is in vain – with a proper type 2 diabetes diet you will significantly improve your health .
