Type 2 diabetes commonly affects obese people over the age of 45. The most important step you can take to improving your condition and overall health is eating right. It is not necessary to deprive yourself of your favorite foods, but a matter of learning better eating habits. Properly following your diabetic diet requires you to incorporate these new habits into your everyday routine.
Balance Carbohydrates
Carbohydrates play the largest role in glucose control. They break down into glucose upon digestion, which increases your blood sugar levels. Preventing this requires careful balance between simple and complex carbohydrates.
Simple carbs are full of calories and sugar. These include bread and rice made with white flour and sugar; soda, candy and snack foods. Although fruits and vegetables in their natural form contain essential vitamins and nutrients, the canned versions soak in high-sugar syrup, or are high in sodium and calories. Potatoes and pasta, even in their natural form, are simple carbohydrates, and should be eaten in moderation.
Complex carbohydrates are high in fiber and take longer for your body to digest. These have little impact on your blood sugar levels, and include whole grain breads and brown rice. Whole grain pasta is a safe alternative to most pasta available in your supermarket. Rolled oats are another healthy choice, as are legumes, such as beans. Helpguide.org recommends starchy vegetables such as broccoli, cauliflower, spinach and carrots.
Balance these carbs using the glycemic index. The lower the rating, the less impact the food has on your blood sugar. When eating a high-ranking carb, choose a food with the lowest rating -- this prevents a fluctuation in your glucose levels.
Count Calories
Counting calories is imperative for losing and maintaining a healthy weight, a cause of type 2 diabetes. The number of calories you need depends on a number of things, such as your height, your current weight and your level of physical activity. Ask your doctor what your caloric intake needs to be.
The number of calories you consume also determines on the number of servings from each food group you consume each day, explains the National Diabetes Information Clearinghouse. Controlling your calories and portion control go hand-in-hand. Make calorie counting easier by dividing your plate in half. One-half of your plate should contain starchy vegetables. Divide the other half into quarters. One-fourth should contain lean protein, such as fish or poultry, while the other-fourth contains a starch, such as white rice, corn or potatoes.
Schedule Meals
Eat at the same time every day to regulate your blood sugar levels. Setting and maintaining a meal schedule ensures you eat the same amount of calories and carbohydrates through the day. Helpguide.org recommends eating three meals and three snacks; doing this keeps your hunger in check. Eating the same number of calories at the same time every day keeps your blood sugar levels regular.
Reduce Fats
Saturated fats are high in calories and contribute to heart disease, a health complication for people with type 2 diabetes. Sources include whole-fat dairy products, eggs and red meats. Replace these with non-fat dairy, egg whites or egg substitutes and fish or poultry. Only 7 percent of your daily caloric intake should come from saturated fats.
