Type 2 diabetes is a serious condition in which your body becomes resistant to insulin, a hormone needed for the metabolism of glucose. According to the Mayo Clinic, Type 2 diabetes is life-threatening, but can be managed through smart lifestyle choices. If you've been diagnosed with type 2 diabetes, start the healing process by making healthy changes to your diet.
Step 1
Start a log book. Record your daily meals, along with blood sugar readings. Use your log to record how your body responds to various food choices.
Step 2
Use a glucometer to test your blood sugar throughout the day. Find out from your physician what your desired blood sugar range is. Test your blood sugar before and after meals as per your doctor's instructions and record your test results in your log.
Step 3
Moderate your calories. Overeating and obesity are contributing factors to type 2 diabetes, according to the Mayo Clinic. Use a calorie calculator to estimate your daily caloric requirement and do not exceed it. If you are currently overweight, eat 500 fewer calories than your estimated daily requirement.
Step 4
Keep your blood sugar levels stable by eating small, frequent meals. Eat three small meals as well as two or three small, healthy snacks each day. Avoid large meals as they can create a surge in insulin levels.
Step 5
Eat starchy, complex carbohydrates like brown rice, potatoes, and whole wheat products at each meal. Complex carbs are digested slowly by the body, resulting in sustained energy levels. Use your glucometer to determine which carbohydrate sources keep your blood glucose the most stable.
Step 6
Eat a low-fat protein source at each meal. Use lean protein sources, like fish, chicken breast or flank steak, to give you the protein you need without adding extra fat calories.
Step 7
Snack on fruits, nuts and vegetables. Natural snacks, especially vegetables, give you fiber, which helps maintain stable blood sugar levels and keep your digestive system healthy. Try dipping raw vegetables in hummus as a high-protein, high-fiber snack.
Step 8
Keep kidneys functioning optimally by staying hydrated. Drink at least 64 ounces of water per day. Stay away from sugary beverages like juice and soft drinks.
Tips and Warnings
- Glucometers are inexpensive, starting at around 20 dollars, and may be covered by your insurance.
- If you are unable to manage your blood sugar levels through diet alone, alert your physician.
Things You'll Need
- Glucometer
- Log book
