A 2011 report from the Centers for Disease Control and Prevention notes that 25.8 million people, or approximately 8 percent of the total U.S. population, have diabetes. Among adults age 65 or older, the figure jumps to 26.9 percent. Type 2 diabetes increases your risk of cardiovascular disease, stroke, high blood pressure, blindness, kidney failure and nervous system problems. Following a healthy diet helps you manage your condition and prevent chronic illnesses associated with diabetes. Consult a physician or dietitian to design a diet that works for your lifestyle.
Purpose
Type 2 diabetes is characterized by having too much glucose in your blood. In healthy people, the pancreas released a hormone called insulin, which allows cells to take up glucose from the blood. In type 2 diabetes, your cells become resistant to insulin and cause blood glucose levels to rise. The purpose of a diet plan for type 2 diabetes is to regulate your intake of carbohydrates to control blood sugar levels. A healthy diet may also promotes weight loss because many people with type 2 diabetes are overweight.
Methods
There are several methods you can use to control your blood glucose levels if you have type 2 diabetes. One method is to count carbohydrates in the foods you eat. Reading nutrition labels and measuring portion sizes helps you limit the number of carbohydrates you consume throughout the day. Another method, called the exchange system, groups foods into several groups: fruits, milk, meat, starches, sweets, fats and free foods. You get a certain number of "exchanges" from each food group per day, allowing you to monitor your food intake without strictly attending to carbohydrate levels. Exchange lists are available online. A final method of monitoring food intake is the glycemic index. The glycemic index is a ranking system that measures the effects of carbohydrates on blood sugar levels. Foods with a high glycemic index cause your blood glucose to rise more than low-index foods. Incorporating low-index foods into your diet can help you control your blood sugar. A dietitian can offer advice on each of these methods and help you decide what method is best for you.
Food Groups
When you have type 2 diabetes, you should focus on eating healthy carbohydrates, fiber-rich foods, lean protein and healthy fats. In general, you may eat as many servings of fruits and non-starchy vegetables as you like. Spinach, carrots, green beans and broccoli contain low starch levels. Eat produce from several color groups to receive important nutrients. Rather than eating white flour and simple carbohydrates, incorporate whole-grain products into your meals. Quinoa, brown rice, whole-wheat pasta or buckwheat are healthy options when you have type 2 diabetes. To increase your protein consumption, consume fish, beans, lentils, lean beef, skinless chicken breasts or nonfat dairy products. Try to avoid sweets, cakes, candy, soda, sweet tea or other sugary foods and beverages.
Sample Meals
Balance each meal to contain whole grains, fruit or vegetables and lean protein. For breakfast, eat a piece of whole-wheat toast with peanut butter, a banana or other fruit and a glass of nonfat milk. A lunch might include a healthy salad with mixed greens, beans, carrots, broccoli and a small amount of oil and vinegar. For dinner, eat whole-wheat pasta with low-starch vegetables, a piece of fruit and a glass of nonfat milk. Alternatively, have a small portion of skinless chicken, 1/2 cup of brown rice and 1 cup of sauteed spinach.
References
- American Diabetes Association: Making Healthy Food Choices
- American Diabetes Association: Carbohydrates
- MayoClinic.com; Diabetes Diet -- Create Your Healthy-Eating Plan; Sept. 17, 2010
- MayoClinic.com: Diabetes Nutrition -- Eating Out When You Have Diabetes; Nov. 6, 2010
- Centers for Disease Control and Prevention: National Diabetes Fact Sheet, 2011
