Changes in physical activity, the effects of medications and chronic health conditions may add to the challenges of managing type 2 diabetes as you age. In addition to maintaining a healthy weight and keeping your blood sugar within the target range, you may need to adjust your diet to accommodate your nutritional needs as an older adult. Eating regular meals with balanced proportions of carbohydrates, proteins and healthy fats can help you manage your blood glucose levels and avoid the complications of type 2 diabetes, according to the American Diabetes Association, or ADA.
Blood Sugar Control
In type 2 diabetes, your body no longer produces adequate insulin, a hormone that allows you to utilize glucose for energy. Your cells may have also stopped responding normally to insulin because of chronically high blood sugar levels. Your doctor may prescribe medication to help you absorb glucose and prevent the health complications of high blood sugar, such as nerve damage, vision problems, kidney failure or stroke. Eating regular, balanced meals and light snacks may keep your blood glucose from getting too low, a potentially dangerous condition called hypoglycemia. Following your doctor's guidelines for daily carbohydrate intake can help you regulate your blood sugar and control your weight.
Carbohydrate Choices
Controlling your intake of carbohydrates, the sugars and starches that your body converts to glucose for energy, can help you keep your blood sugar within your target range. Your need for carbohydrates may decrease with age, especially if you are not as active as you used to be. The nutritional quality of the carbohydrates you choose is as important as the quantity of carbohydrates in your diet. Foods that are high in carbohydrates but low in calories and fat, such as vegetables and fruits, whole-grain foods and dried beans, will help you keep your blood sugar stable without promoting weight gain. Baked desserts, cookies, crackers and candy contain carbohydrates in the form of sugars and refined starches, but these foods are low in nutrients and may cause unstable blood glucose levels and weight gain, the ADA notes.
Weight Management
According to the National Institute on Aging, a woman over 50 who is moderately active needs about 1,800 calories per day, and a moderately active man over 50 needs about 2,200 to 2,400 calories per day to keep up energy levels and avoid weight gain. To control your weight, the ADA recommends that you emphasize fruits and vegetables in your diet, eat whole-grain foods instead of processed grain products, eat lean cuts of skinless poultry or beef and have fish two to three times per week. The NIA recommends that you limit solid fats, such as the fats in red meat or butter, and trans fats, which are found in margarine, cookies or crackers. To reduce your cholesterol and protect your cardiovascular health, you should get most of your daily fats from olive oil or other unsaturated vegetable oils, nuts, seeds or avocados.
Nutritional Needs
Many of your nutritional needs as an older adult may overlap with your dietary requirements for staying healthy with diabetes. Dried beans, fatty fish, dark green vegetables, citrus fruits, berries, tomatoes, sweet potatoes, nuts and non-fat dairy products are "super foods" for maintaining your health with diabetes, according to the ADA. These foods contain calcium, potassium, fiber, magnesium and vitamins A, C and E. Calcium helps prevent bone loss, and potassium regulates your blood pressure. Fiber promotes healthy digestion. Vitamins A and C help you resist skin or respiratory infections. Eating lean foods that are rich in protein, such as fish, chicken or dried beans, gives your body the materials it needs to build new tissues and repair wounds. Work with your doctor to create an eating plan that supports your overall health while preventing diabetes-related complications.
