The primary risk factor for Type 2 diabetes is being overweight, according to MayoClinic.com. Any foods that add too many pounds can increase your risk of developing the disease, and if you don't get much exercise, that can increase your odds, too. Physical activity burns glucose for energy and makes your cells more sensitive to insulin. If you've already been diagnosed with Type 2 diabetes, diet plans can help keep your blood sugar levels under control and reduce your risk of developing complications from the disease.
Fruits and Vegetables
Eating lots of fruits and vegetables may help you stay slim and decrease your risk of developing diabetes or suffering complications from the disease. MayoClinic.com notes that these foods are high in nutrition while low in fat and calories. They do contain some carbohydrates, so you'll have to take that into account as you plan your meals. A registered dietician can help you determine the right amount of carbs for you, based on your age, weight, condition and diet preferences. Opt for fruit, rather than fruit juices, and don't put sauces and fats on your vegetables.
Whole Grains
It's important to include fiber-rich foods in your diet to reduce your risk of developing complications from Type 2 diabetes. Foods high in fiber help control blood sugar levels and should be part of your daily diet. Medline Plus, a service of the U.S. National Library of Medicine and the National Institutes of Health, recommends using whole-wheat or other whole-grain flours when cooking and baking. Add whole-grain crackers, cereals, tortillas, bagels, English muffins or pita bread to your diet. Fiber-rich foods do not increase your risk of developing diabetes, unless you eat too many and start putting on extra pounds.
High Glycemic Foods
MayoClinic.com reports that eating foods with a low glycemic index may be helpful. Foods with a high glycemic index quickly elevate blood sugar. Foods with a low glycemic index may help you keep your blood sugar levels more stable. High-fiber foods typically have a low glycemic index. Simple carbohydrates, such as fruit sugars and table sugars, have a higher glycemic index. Opt for a bran cereal, rather than sugary one, or snack on some peanuts instead of candy or cake.
Sweets
If you're diabetic, you don't have to completely give up on sweets, but you do need to limit portions. Medline Plus notes that most sweets are high in fat and sugar, so ask for a small serving size. If you're dining out, ask for an extra spoon or fork and split your dessert with others. Look for sugar-free products.
Alcohol
If you're diabetic and want to drink alcohol, it's best to talk with your doctor first. She can suggest a safe amount. Medline Plus recommends having those drinks with a meal.
