Type 2 diabetes is becoming more prevalent in younger populations due to the rise in obesity. People with Type 2 diabetes do not usually require insulin injections, and control blood sugar through diet, exercise and oral medication. You do not have to follow an overly restrictive diet, according to the American Diabetes Association, but you should make mostly healthy food choices.
Starches
Starches contain carbohydrates and B vitamins. Carbohydrates in food raise blood sugar, but you do not need to avoid them, but you do need to control the amount you eat. The National Institutes of Diabetes and Digestive and Kidney Disorders suggests six to 11 servings of starches a day depending on your calorie and blood sugar goals. Starches and serving sizes include 1 slice of bread, 1/2 cup of hot cereal, 1/2 cup of corn or peas and 1/3 cup of pasta or rice. Choose more high fiber starch foods for better blood sugar management. Fiber slows the rate food is digested and the release of sugar into the blood stream. High-fiber starches include whole wheat bread, oatmeal, brown rice, peas and whole wheat pasta.
Fruits
Fruits also contain carbohydrates, in addition to providing vitamin C, folate and potassium. The American Diabetes Association suggests three to four servings of fruit a day. Fruit choices and serving sizes include 1 small apple or orange, 1 medium nectarine or peach, 2 plums, 1/2 of a large pear, 4 oz. banana, 1/2 cup of unsweetened canned fruit, 2 tablespoons of raisins and 1/2 cup of orange or apple juice. Whole fruit makes a better choice for blood sugar control than juice because of its fiber content.
Milk and Yogurt
As a source of carbohydrate, milk and yogurt intake needs to be controlled. NIDDK suggests two servings of milk and yogurt a day. To decrease your calorie and fat intake, choose low-fat and nonfat versions of milk and yogurt products. Examples and serving sizes include 1 cup of nonfat or 1 percent fat milk, 2/3 cup of nonfat or low-fat plain yogurt and 2/3 cup of sugar-free nonfat fruited yogurt.
Meat and Meat Substitutes
Meat and meat substitutes do not contain carbohydrate, but when watching your weight you should limit your intake to 4 to 7 oz. a day, according to NIDDK. Lean and low-fat choices will also help you control calorie and fat intake. People with Type 2 diabetes have higher rates of heart disease and should limit their intake of saturated fat. Lean meat choices and serving sizes include 1 oz. of skinless poultry, 1 oz. of fish, 1 oz. of ham, 1 oz. of beef eye of round and 1 oz. of pork chop. Low-fat meat substitutes and serving sizes include 2 egg whites, 1/4 cup of egg substitute, 1 oz. of low-fat cheese and 1/2 cup of tofu.
Non-starchy Vegetables
Non-starchy vegetables provide vitamin C, vitamin A, folate, potassium and fiber. The American Diabetes Association recommends three to five servings a day. Including more vegetables in your diet will reduce your risk of heart disease and some cancers, according to the U.S. Department of Agriculture. A typical serving consists of 1/2 cup cooked or 1 cup raw. Non-starchy vegetables include broccoli, cauliflower, spinach, carrots and green beans.
Fats
As a Type 2 diabetic, you should limit your intake of fat choices to no more than three to four servings a day. Monounsaturated and polyunsaturated fats make healthier choices and include 1 teaspoon of olive oil, 1 teaspoon of margarine, 1 1/2 teaspoons of peanut butter, 1 tablespoon of salad dressing and six almonds.
References
- American Diabetes Association: What Can I Eat?
- NIDDK: What I Need to Know About Eating and Diabetes
- International Diabetes Federation: Complications of Diabetes
- International Diabetes Federation: Types of Diabetes
- USDA MyPyramid: Vegetables
- American Diabetes Association: Virtual Grocery Store: Produce
