Type 2 diabetes is a condition in which the body does not produce enough insulin or the cells in the body ignore insulin. Insulin is vital for the body to turn glucose into energy. Type 2 diabetes is the most common form of diabetes. Symptoms of type 2 diabetes can vary from none at all to blurred vision, erectile dysfunction, fatigue, frequent or slow-healing infections, increased appetite, increased thirst or increased urination. Type 2 diabetes is primarily treated through exercise and diet.
Step 1
Control your weight. According to the National Library of Medicine, 80 to 90 percent of people with type 2 diabetes are overweight. Losing 10 to 15 pounds can help blood glucose, blood pressure and improve blood fats. Exercise or be active for at least 30 minutes a day; consume a healthy diet consisting of reduced calories, even carbohydrate distribution; and replace some carbohydrates with monounsaturated fats. Talk to your doctor about appropriate caloric intake for your condition and weight.
Step 2
Limit the amount of carbohydrates in your diet. The three main types of carbohydrates include starch, sugar and dietary fiber. Starch and sugar both raise blood glucose levels, so a healthy balance is essential. The American Diabetes Association recommends starting with 45 to 60 grams of carbohydrates at each meal. Contrary to popular belief, small amounts of sugar can be acceptable if eaten carefully and on special occasions. Include sweets in the allotment of carbohydrates for each meal.
Step 3
Pay attention to the glycemic index (GI). The glycemic index measures how foods containing carbohydrates raise blood glucose levels. High GI foods raise blood glucose more than low GI foods. Aim for foods with a low to medium GI. The glycemic index is a tool that can help managing blood glucose in conjunction with carbohydrate counting. Low GI (55 or less) foods include 100-percent stone-ground whole wheat or pumpernickel bread, oatmeal, oat bran, muesli, pasta, converted rice, barley, bulgar, sweet potatoes, corn, yams, lima or butter beans, peas, legumes, lentils, most fruits, non-starchy vegetables and carrots. Medium GI (56 to 69) foods include whole wheat bread, rye bread, pita bread, quick oats, brown rice, wild rice, basmati rice and couscous.
Step 4
Limit fat intake, especially the unhealthy fats (saturated and trans fats). Replace unhealthy fats with healthy ones (monounsaturated, polyunsaturated and omega-3 fats). Sources of monounsaturated fats include avocados, canola oil, nuts, olive oil and olives, peanut butter and peanut oil and sesame seeds. Sources of polyunsaturated fats include corn oil, cottonseed oil, safflower oil, soybean oil, sunflower oil, walnuts, pumpkin and sunflower seeds, soft margarine, mayonnaise and salad dressings. Sources of omega-3 fatty acids include albacore tuna, herring, mackerel, rainbow trout, sardines, salmon, tofu and other soybean products, walnuts, flaxseed and flaxseed oil and canola oil. The American Diabetes Association recommends eating non-fried fish two to three times per week. The ADA recommends eating more monounsaturated fats than saturated or trans fats as well as including polyunsaturated fats in your diet.
Step 5
Limit cholesterol to less than 200 mg per day. Cholesterol in food can increase blood cholesterol levels. Avoid these sources of cholesterol, which include high-fat dairy products, egg yolks, organ meats such as liver, high-fat meat and poultry skin.
Step 6
Limit protein intake to approximately 15 to 20 percent of total calories. Low fat sources of protein include nonfat dairy products, legumes, skinless poultry, fish and lean meats. A portion size of poultry, fish or lean meat should be around the size of a deck of cards.
Tips and Warnings
- Pay attention to food labels when monitoring carbohydrates, protein and fats. Keep portion sizes in mind as well.
Things You'll Need
- Glycemic index
