According to a 2004 article in "Circulation," written jointly by the American Heart Association, American Cancer Society and American Diabetes Association, the prevalence of diabetes in the United States increased by 61 percent between 1990 and 2001, and a majority of these cases were type 2 diabetes. Though there are medications available to help control type 2 diabetes, maintaining a balanced healthy diet is one of the best ways to reduce the chances of negative complications from the disease.
Carbohydrates and Glucose
If you have type 2 diabetes, it is important to control the amount of simple carbohydrates you consume, notes the AHA. Simple carbohydrates include table sugar, cake, candy and soda. Instead, you need to eat complex carbohydrates such as whole grains, oatmeal, brown rice and wheat pasta. The ADA recommends that you consume around 45 to 60 g of complex carbohydrates per meal. This can help your body maintain a steady and healthy level of glucose.
Proteins and Fats
Protein and healthy fats are the two other macronutrients you need to consider on your type 2 diabetes diet. For protein sources, the AHA recommends low-fat proteins like fish or chicken and turkey without the skin. You should cook your food in vegetable oil, which contains healthy fat, instead of butter, which contains saturated fat. After considering your complex carbohydrate intake, healthy proteins and fats should make up the remainder of your daily caloric intake. Healthy unsaturated fats are also found in nuts and avocados. According to the University of Maryland Medical Center, you should consume between 12 and 15 calories a day for every pound of your ideal body weight -- and no more than 30 percent of these calories should come from fat.
Monitoring
The AHA states that you should closely monitor your blood sugar level after you eat. By checking your blood sugar 1 to 1 1/2 hours after eating, you can determine if the meal had a negative impact on your glucose. Write down your results in a daily log. You may also want to read the labels of your food and write down how much sodium and cholesterol you consume daily. The AHA notes that you should try to consume less than 1500 mg of sodium and 300 mg of cholesterol per day.
Benefits of Diet Change
Following the healthy diet suggested by the AHA can have a significant impact on your overall health. According to the National Institute of Diabetes and Digestive and Kidney Diseases, every percentage that your A1C blood test drops reduces your chances of eye, kidney and nerve related diseases from diabetes by 40 percent. Additionally, controlling your blood pressure and cholesterol can reduce your risk for cardiovascular disease. It is important that you consult with your physician before making any significant changes to your diet, however.
References
- "Circulation"; Preventing Cancer, Cardiovascular Disease, and Diabetes; Harmon Eyre et. al.; June 2004
- American Heart Association: Diabetes--Choose a Healthy Lifestyle
- American Diabetes Association: Carbohydrate Counting
- University of Maryland Medical Center; Weight Control for Type 2 Diabetes; Harvey Simon, M.D.; May 2009
- National Institute of Diabetes and Digestive and Kidney Diseases: National Diabetes Statistics 2011
