The number of people suffering from type 2 diabetes increased 13.5 percent between 2005 and 2008, and continues to increase as obesity levels increase, according to a 2008 article in the "U.S News & World Report." Being obese raises your risk for type 2 diabetes and can make your type 2 diabetes worse, so diet and exercise can improve your health and possibly return your blood sugar levels to normal.
Diet Recommendations
Fill your plate half full with vegetables, a quarter full of grains and a quarter full of lean protein, recommends the American Diabetes Association, or ADA. Keep saturated fat levels below 7 percent, trans fats to a minimum and protein levels close to 20 percent. Carbohydrates and unsaturated fats should make up 60 to 70 percent of your calories. Carbohydrates should consist mainly of non-starchy vegetables, low-glycemic index fruits and whole grains, not sweets or refined grains.
Exercise Recommendations
Exercise can help people with type 2 diabetes lose weight and lower their risk for heart disease. If you exercise, you are more likely to maintain your weight loss. Exercise and weight loss can also help you control your diabetes. As little as 30 minutes per day of exercise can have beneficial effects for those with diabetes, according to a 2007 article in the journal "Clinical Diabetes."
Effectiveness
Making diet and exercise changes is one of the more effective interventions for people with type 2 diabetes. People with pre-diabetes who started a diet and exercise program had a lower risk for developing diabetes than those who took the drug metformin or a placebo, according to a 2002 clinical trial by the Diabetes Prevention Program Research Group. They exercised for 150 minutes a week and followed a low-calorie and low-fat diet, as well as meeting with case managers once a week for behavior modification counseling. Similar beneficial results can be expected for those who already have type 2 diabetes, since prevention and treatment advice both involve similar diet and exercise changes.
Considerations
Although losing weight is important in controlling the symptoms of type 2 diabetes, the ADA does not recommend following a low-carb, high-protein diet, as this may increase LDL cholesterol and the risk for kidney disease, conditions that diabetics are already at a higher risk of developing.
Always check with your doctor before beginning an exercise program to make sure it is safe for you given your medical history. Choosing a type of exercise you enjoy, such as walking or dancing, can make it easier to stick with your exercise program.
