When you have type 2 diabetes, the dietary dos and don'ts can seem a bit complicated. But overeating so that you carry too many pounds is the biggest dietary risk factor for the disease, so it's useful to learn about making better food choices. A session with a dietitian can help you plan a healthy diet, and it may be covered by your insurance.
Sugar
Sugar is one of the carbohydrates that can affect your blood glucose, and you should avoid eating too much of it. That doesn't mean you can never have sweet treats, but you should save them for special occasions and adjust your meals accordingly. For example, if you plan to have a cookie after eating a turkey sandwich for lunch, make the sandwich with reduced-fat, low-carb bread. Also be aware that sugar may be listed in another form on food labels --- as honey or fructose, for instance.
Other Carbohydrates
Diabetics should keep careful track of starchy foods as well, since they are converted to sugar as they are digested. Starches include foods like pasta, bread and crackers but also dried beans and some vegetables --- peas, corn, lima beans and potatoes. While starchy vegetables can add fiber and nutrition to your diet, try to eat more nonstarchy vegetables such as spinach, carrots, broccoli and green beans.
Saturated and Trans Fats
As a diabetic, you're already at increased risk for developing heart disease. Avoid saturated and trans fats that raise your risks further. Besides full-fat dairy products and meats, foods with saturated fats include coconut oil, lard, margarine and shortening. Trans fats are in shortening, margarine, many fried foods and many processed foods like cookies and crackers.
Empty Calories
Alcoholic drinks add calories but provide no nutrition. Alcohol can affect your blood sugar levels and raise your blood fats, so diabetics should avoid it. Sweeteners in sugar-free foods and drinks called sugar alcohols --- which don't actually contain alcohol --- can be helpful for dieters. But they can affect your blood sugar, so take them into account when calculating your carbohydrates. Examples of sugar alcohols include sorbitol, xylitol, mannitol and erythritol.
Large Portions
The American Diabetes Association advises that losing just 10 to 15 pounds may help lower your blood sugar, reduce your blood pressure and improve your cholesterol and other blood fats. You can gain weight even on healthy foods if you eat heaping helpings of them, so learn about proper portion size. For example, a serving of starch is one slice of bread, one small potato, 1/2 cup of cooked cereal or one 6-inch tortilla. A single serving of meat, poultry or fish is 3 oz., about the size of the palm of your hand.
