Individuals with type 2 diabetes lack the ability to efficiently utilize blood glucose for energy. Type 2 diabetes is usually seen in adults and accounts for 90 percent of all cases of diabetes, according to the University of Maryland Medical Center. If you have type 2 diabetes, the best way to improve your blood sugar levels is to maintain a healthy weight with the input from your doctor or dietitian.
Setting Weight Loss Goals
By setting realistic weight loss goals of 1 to 2 lbs. per week, you may help lower your blood glucose levels as well as decrease your cholesterol levels and blood pressure. A small loss of 5 to 10 percent of your body weight may reap major health benefits, notes the American Diabetes Association. Adding 30 minutes per day of moderate exercise, such as walking, may increase your chances of maintaining the weight loss.
Carbs and Calories
It is important to keep your blood sugar at, or near, normal levels if you have type 2 diabetes. Work with your doctor or dietitian to establish a reduced-calorie menu that incorporates carbohydrates that are high in fiber. Whole grain breads and pastas, brown rice, beans, vegetables and fruits are needed to increase fiber and provide a steady flow of carbohydrates for energy. Avoid processed starchy foods that add calories and may spike your glucose levels.
Portion Control
Dieting does not mean depriving yourself of food, but it does mean being aware of the size of the portions you consume. You should keep track of what and how much you eat for three days and then reduce your portions. The American Diabetes Association offers some basic guidelines concerning serving sizes: a serving of meat, poultry or fish is the size of your palm and about 3 oz., a serving of cheese is 1 oz. and about the size of your thumb, while a serving of milk, yogurt or vegetables is about 1 cup, and rice or pasta, about 1/3 cup.
Sweets and Fats
You should avoid foods high in saturated fats such as hamburgers, bacon, cheese and butter. Choose lean meats and have more meals with fish and skinless poultry. Eat low-fat cheese and yogurt. Having type 2 diabetes does not require abstaining from sweets, but it does require being more aware of the calorie, sugar and fat contents of these foods, and limiting portions and frequency. Eat sugar-free foods whenever possible. Ask for smaller serving sizes and for share your desserts.
