Type 2 diabetes, the most common type of diabetes, is caused by your body's inability to properly use insulin to move sugar from your blood into your cells. When this sugar, called glucose, can't enter the cells for storage, it builds up in your blood, causing hyperglycemia -- too much sugar in the blood.
Type 2 diabetes often occurs gradually, but overweight people are at a higher risk, because fat interferes with insulin function. Genetics, high blood pressure, high cholesterol, age and race may also put you at a higher risk for developing type 2 diabetes, according to Medline Plus, an online resource of the National Institutes of Health.
Step 1
Exercise regularly -- your muscles use glucose for energy. Physical activity improves your body's response to insulin and can lower blood sugar immediately, as well as help control blood sugar in the long term, according to MayoClinic.com. Get your doctor's permission before beginning any exercise program and measure your glucose levels before, during and after exercising.
Step 2
Eat foods high in fiber. Fiber slows down the absorption of sugar into your bloodstream and creates a feeling of fullness, which may help you eat fewer calories. The Centers for Disease Control and Prevention also recommends drinking water to prevent high glucose levels. The water will also help prevent constipation from added fiber in your diet.
Step 3
Work with a dietitian to develop a meal plan that works for you and your lifestyle choices. There is no one diet that works for everybody with type 2 diabetes. The Cleveland Clinic recommends that you see a dietitian at least once a year to ensure you're eating a balanced diet.
Step 4
Don't skip meals -- especially breakfast. Eat on a regular schedule to keep glucose levels stable. Skipping or delaying meals may result in overeating later.
Step 5
Learn portion control. Eating too much, even with healthy foods, will raise your blood sugar levels. A 3- to 4-oz. portion of meat is the size of a deck of cards, a fist is about a cup, a tennis ball is one serving of fruit, the top of your thumb to the first knuckle is a teaspoon and your entire thumb is a tablespoon.
Tips and Warnings
- Keep to a schedule. If you eat and exercise consistently, your glucose levels should remain stable. Record your glucose levels in a journal and look for patterns -- foods or activities -- that may trigger high blood sugar.
- Contact your doctor if your blood sugar levels are over 300 and test your urine for ketones. Do not exercise if there are ketones present in your urine.
