Type 2 diabetes, also referred to as adult-onset diabetes, is a chronic condition characterized by cellular resistance to insulin, a hormone that helps control glucose levels in your bloodstream. Glucose is a primary source of energy for your body and brain; however, glucose that is not used as fuel can be toxic to your body. People with type 2 diabetes also commonly have high cholesterol, a risk factor for heart disease. Untreated type 2 diabetes can be fatal. Simple dietary strategies can help you manage high glucose and cholesterol.
Avoid Refined Grains
Refined grains, which are found in white breads, bagels, baked goods, tortillas and pastas, are made up of simple carbohydrates that can dramatically elevate glucose levels in your bloodstream, increasing your risk of toxicity. They can also trigger hyperglycemic symptoms, including lethargy, loss of balance and diminished cognitive function. Eliminate refined grains from your diet to help control blood sugar levels. Instead, opt for limited amounts of whole grain breads and pastas, which have less severe effects on blood glucose, advises Candace Gabel, MS, RD, LD, contributor to the University of Missouri Extension website.
Choose Healthy Oils
Opt for liquid oils, such as olive or cold-pressed vegetable oils, advises the American Diabetes Association. These oils are primarily made up of unsaturated fats, which have a less dramatic impact on "bad" cholesterol than butter, margarine and shortening. Solid oils typically contain trans fats and saturated fats, which can cause fatty buildup in your circulatory system. Olive oil may elevate high-density lipoproteins, or HDL, which is a component of cholesterol that may help clear out fat deposits from the inner walls of your arteries, reducing heart disease risk.
Beans
Add beans, such as kidney beans, lentils and black beans, to your diet. Opting for beans twice per week may help you control type 2 diabetes, according to Gabel. Beans are rich sources of protein for energy, and offer dietary fiber, which may help lower cholesterol and glucose levels in your bloodstream. Use beans in stir fry dishes, stews, soups, casseroles and curries in place of meats, or serve cooked beans as side dishes.
Choose Lean Meats
Opt for lean meats to help lower "bad" cholesterol and reduce your risk of diabetes-related heart disease. If you choose red meats, opt for leaner cuts such as sirloin and pork loin instead of ground beef, bacon or pork sausage. Opt for white-meat poultry, and remove the skin before cooking to lower the saturated fat content of these foods. Also, choose fish instead of red meats two or three times per week, advises the American Diabetes Association.
