According to the National Diabetes Statistics Report, there are more than 37 million people in America with type 2 diabetes – a chronic disease that affects how the body regulates blood sugar levels. The danger with uncontrolled blood sugar levels is that it can affect major organs of the body, from the heart to the kidneys.
If you have been diagnosed with type 2 diabetes, you may find controlling your blood sugar levels difficult. The reason why it is called a lifestyle disease is because its development is influenced by our choices, from the food we eat to how physically active we are.
Habits can be hard to break, but with dedication and a commitment to making positive changes in your lifestyle, you can do it.
In this blog, we talk about diabetes and its relation to diet, and useful tips from diabetes specialists for how to start a diabetic-friendly diet.
How Is Diabetes Related to Diet?
The food you eat has a big impact on your blood sugar levels. According to the Journal of the American Medical Association (JAMA), a diet high in simple carbohydrates increases the risk of type 2 diabetes by 21 percent.
When you eat carbohydrates, they are broken down into glucose or blood sugar, and this enters the blood, causing a spike in blood glucose levels. Insulin, a hormone produced by the pancreas, controls glucose levels by taking the glucose out of the bloodstream and moving it into cells. However, if you have type 2 diabetes, the body is unable to use it efficiently, leading to a rise in blood glucose levels.
By choosing carefully what you eat and eating at the right times, you can better manage your blood sugar levels.
Eating with Type 2 Diabetes
Now that you know that eating well is key to managing blood glucose levels, here are some tips for eating with type 2 diabetes:
1. Choose Healthy Carbs
Opt for whole grains, fruits, vegetables, oats, quinoa, barley, and rice, instead of refined carbohydrates, which will keep you fuller longer and do not cause a spike in blood sugar levels.
2. Control Portion Sizes
Be mindful of portion sizes to prevent spikes in your blood glucose levels. When meal planning, make sure your plate has the appropriate portions:
- Fill half of your plate with non-starchy vegetables like artichokes, asparagus, broccoli, cauliflower, eggplant, cabbage, and carrots.
- Fill a quarter with lean protein, such as chicken, turkey, salmon, beans, and tofu.
- Allocate the remaining to carbohydrate-rich foods, like grains, rice, pasta, beans, and fruits.
3. Choose High-Fiber Foods
High-fiber fruits, vegetables, whole grains, and legumes keep you feeling fuller longer and slow down the absorption of glucose, promoting better blood sugar control.
4. Include Lean Protein Sources
Incorporate lean protein sources like poultry, fish, tofu, and legumes into your meals. Protein helps you feel full and can help stabilize blood sugar levels. Even if you eat a plant-based diet, include protein-rich foods like beans, hummus, and lentils.
5. Reduce Sugar and Unhealthy Fat Consumption
Limit foods and beverages high in added sugars like baked goods and sodas. Additionally, reduce consumption of trans fats and saturated fats found in fried and highly processed foods. There are healthy fats you can eat, such as nuts, olives, and avocados, which are good for you.
6. Stay Hydrated
Opt for water, unsweetened tea, instead of sugary drinks. Hydration prevents food cravings.
For more personalized diabetes meal planning, ask a doctor for help. Consult a medical professional that specializes in chronic disease management for expert guidance.
Staying Healthy with Diabetes
One way to stay healthy with diabetes is to work with a diabetes specialist to develop an individualized nutrition plan. You’ll receive guidance on portion sizes, meal timing, and what to do if you experience fluctuations in your blood sugar levels.
In addition to making dietary and lifestyle changes, it is also important to monitor your blood sugar levels on a regular basis. This can help you track your progress, identify trends, and make adjustments to your diet and medication, as needed. Your doctor may recommend checking your blood sugar levels at different times throughout the day, such as before and after meals, before bedtime, and in the middle of the night.
A knowledgeable diabetes specialist can help you navigate the challenges that come with diabetes and create a plan that works for you.
Diabetes Management in Rochester, NY
At Cornerstone Urgent Care Center walk-in clinic in Rochester, New York, we provide services to patients with type 2 diabetes, as well as those with prediabetes. It is never too late to start taking your health seriously, and we can help you do this through personalized advice and recommendations.
If you are struggling to get better on your own, our caring and compassionate medical providers can help. Call us today at (585) 207-0088 for any questions about our chronic disease management services.
