Diabetes is on the rise in the United States, with an estimated 23.6 million Americans diagnosed with diabetes, 90 to 95 percent of which have type 2 diabetes. With type 2 diabetes, the pancreas produces less insulin, the hormone responsible for getting the sugar from the bloodstream into the body's cells. Moreover, insulin resistance is commonly seen in overweight and obese diabetics. Insulin resistance is the inability of the body to used the insulin efficiently, which results in elevated blood sugar levels. In type 2 diabetes, a balanced diet can help optimize blood sugar control and avoid the long-term complications associated with diabetes.
Weight Loss
Losing a few pounds can not only help lower blood sugar levels, but also decrease blood pressure and blood cholesterol levels. Moreover, losing weight can help people with type 2 diabetes decrease the amount of medication needed to control their condition, according to the American Diabetes Association. The American Diabetes Association recommends following a healthy diet, stocking the house with healthier food alternatives and filling up on soups, salads and vegetables. Controlling portion sizes is also essential to successfully lose weight.
Proper Meal Spacing
Inappropriate meal spacing can throw blood sugar levels out of balance. Therefore, people with type 2 diabetes need to be very consistent with their diet and ensure their meals are eaten at the same time every day, as explained by the University of Illinois. Ideally, meals should be spread out throughout the day to make it easier for the pancreas to keep blood sugar levels under control. Three meals a day in addition to one to two snacks, if necessary, is best.
Healthy Carbohydrates
Of the three main nutrients found in the diet--protein, fat and carbohydrates--carbohydrates are the ones that impact blood sugar levels the most. People with type 2 diabetes need to include the right carbohydrates in their diet. Carbohydrates are found in all grain products, fruits, milk, yogurt, sweets and desserts. The healthiest carbohydrates are the ones packing fiber, in addition to providing essential nutrients. For this reason, the best carbohydrates sources are whole grains, whole fruits, legumes as well as low-fat milk and yogurt. Refined grains, fruit juice and sweets and desserts should be avoided.
Carbohydrate Counting
In addition to choosing the right types of carbohydrates, it is important that people with type 2 diabetes aim for a consistent carbohydrate intake at each meal. The American Diabetes Association suggests including 45 to 60 g of carbohydrates at each meal in order to manage blood glucose levels. A serving of 1/3 cup cooked rice or pasta, 1 slice of bread, 1/2 cup oatmeal, 1 small piece of fresh fruit or 2/3 cup of plain yogurt each provides 15 g of carbohydrates.
Healthy Fats
Including healthy fats in a diabetic diet can help lower the risk of heart disease. Saturated fats, or animal fats, found in butter, fatty meats and cream should be kept to a minimum, while trans fat found in processed founds should be completely avoided. The American Diabetes Association recommends choosing monounsaturated fats found in vegetable oils, such as olive or canola oil, nuts, seeds, avocado and non-hydrogenated margarine.
