Type 2 diabetes of non-insulin dependent diabetes mellitus (NIDDM) occurs when the body develops resistance to insulin, leading to an insufficient amount of insulin to meet the body's needs. While type 2 diabetes is most common in individuals over the age of 30, it is becoming increasingly common in children due to poor dietary habits and the obesity epidemic. Dietary modification, exercise and weight reduction are critical for preventing type 2 diabetes. In addition to following the fundamental rules for a healthy diet, certain foods produce positive effects on blood sugar control.
Step 1
Plan a well-balanced diet that provides 1,000 to 1,200 calories a day for women and 1,500 to 1,800 for men. Of these calories, 50 to 55 percent should come from carbohydrates, 30 percent from healthy fats as well as a balance of lean protein.
Step 2
Choose foods that are low on the glycemic index and high in fiber such as olives, soy beans, nuts, garlic, mangoes and onions. "The Encyclopedia of Healing Foods" notes that these foods may play a role in fighting type 2 diabetes.
Step 3
Opt for whole-grains instead of white, processed carbohydrates. Examples of foods to avoid include donuts, bagels and processed cookies. Ingesting high amounts of sugar elicits a sharp spike in blood sugar. According to the Havard School of Public Health, vitamins, minerals, and phytochemicals contained in whole-grains help reduce the risk of type 2 diabetes.
Step 4
Replace good fats for the bad ones. This is crucial for decreasing body fat percentage. Healthy fats include omega-3 fatty acids,monounsaturated and polyunsaturated fats found in highest concentrations in fish, nuts, olive oil and avocados.
Step 5
Avoid sugary foods and beverages. Not only does this help maintain a healthy weight, but reducing the amount of sugar in your daily diet is key for preventing type II diabetes. Drink more water instead of soda and replace sweets with healthy fruits.
Tips and Warnings
- Consider extra counseling with a trained dietitian or diabetes educator. According to "The Encyclopedia of Healing Foods," as little as 1g of cinnamon a day may also help control blood sugar levels and prevent type 2 diabetes.
References
- "Total Nutrition: The Only Guide You'll Ever Need"; Victor Herbert and Gesell Subak-Sharpe; 1995
- Harvard School of Public Health:Simple Steps to Preventing Diabetes
- "The Encyclopedia of Healing Foods;"Diabetes Mellitus;Michael Murray, N.D.and Joseph Pizzorno, N.D.; 2005
