Type 2 diabetes develops when your body is unable to use insulin produced by your pancreas, leading to abnormally high levels of blood sugar. In some type-2 diabetics, insulin production eventually falls and must be replaced with external insulin. The National Diabetes Information Clearinghouse says that type 2 diabetes is the most common form, affecting 90 percent to 95 percent of diabetics. Healthy eating and paying close attention to diet are very important tools in managing type 2 diabetes. Consult your doctor or a dietitian to develop a dietary plan appropriate for you.
Carbohydrate Choices
Because the body converts carbohydrates into blood glucose, choosing healthy, carbohydrate-rich foods is very important. Avoid sugary foods, such as full-sugar sodas, fruit drinks, candies and other sweetened foods. Replace these foods with choices high in complex carbohydrates. These include starchy vegetables, such as corn, potatoes and legumes; fruits, such as bananas; bread and other baked goods. Consume these choices in moderation, adding small amounts to each meal, and add fiber-rich sources of carbohydrates to your diet.
Fiber-Rich Foods
Foods rich in fiber tend to slow the rise in blood glucose that occurs after a meal, allowing the body time to regulate blood sugar. The American Diabetes Association recommends that type 2 diabetics eat lots of fiber-rich foods, consuming 25 to 30 g of fiber each day. Good choices include citrus fruits, berries, apples and leafy-green vegetables. Whole-grain foods also are excellent additions. These include whole-wheat breads, cereals, pasta and grains, such as brown rice, quinoa and oats.
Fat and Protein
The American Diabetes Association says that minimizing intake of fat is as important for diabetics as paying attention to carbohydrates. Reduce your consumption of fat by choosing protein sources such as lean meats and skinless poultry. Eat lots of fish, which are generally low in fat and contain healthy, omega-3 fatty acids. Instead of butter or margarine, choose liquid oils, such as olive, corn or canola oil, which contain healthy, polyunsaturated fats. Replace full-fat dairy products with low-fat milk, yogurt and cheese. Check food labels and avoid processed foods containing saturated or trans fats.
Artificial Sweeteners
Consider replacing sugar in your diet with artificial sweeteners or sugar substitutes. The American Diabetes Association indicates that these sweeteners may be up to 100 times more sweet-tasting than natural sugar, so use these products in moderation. Choices include artificial sweeteners such as aspartame, saccharin or sucralose, and stevia, a naturally sweet product made from the stevia plant. All are FDA-approved and considered safe.
References
- National Diabetes Information Clearinghouse: Diabetes Overview
- MayoClinic.com: Diabetes Diet: Create Your Healthy-eating Plan
- Medline Plus: Diabetes Diet -- Type 2
- American Diabetes Association: Making Healthy Food Choices
- American Diabetes Association: Artificial Sweeteners
- American Diabetes Association: Carbohydrates
