When you have type II diabetes, 'eating sensibly' is not enough. If poorly managed, this disease increases your risk of developing heart disease and kidney damage. While there is no cure, those with type II diabetes can control blood sugar, and ultimately, reduce the risk of developing serious complications by following a healthful diet, exercising regularly, and keeping body weight in check.
Caloric Distribution and Lean Protein Foods
The calorie distribution for a balanced, carbohydrate-controlled diet might be 50 percent of total calories from carbohydrate, 15 percent of calories from protein, and 35 percent of calories from fat, with an emphasis on unsaturated fats. Small servings of lean protein-rich foods (1-oz. for snacks and 3-4 oz. for meals) may be incorporated into all meals. Examples of lean protein foods include reduced-fat cheese, all varieties of fish, skinless poultry, eggs, and very lean beef. Dairy products offer both protein and carbohydrates (although fewer grams of carbohydrates per serving than fruits or starches/grains). One percent milk fat or nonfat dairy products may be consumed in lieu of protein for a snack, or in addition to other protein-rich foods. Nonfat yogurt and skim milk are the best choices.
Healthy Complex Carbohydrates and Unsaturated Fats
Those with type II diabetes should consume a plant-based, fiber-rich diet. Vegetables (especially non-starchy), legumes and beans, and whole grain breads, cereals, and cooked starches, such as oatmeal and whole grain rice, should form the foundation of the diet. Because fruits have more sugar, whole fruits may be eaten in controlled quantities but juices and dried fruits should be minimized. Ideally, a person with type II diabetes should eat regular meals and snacks (about every 4 hours). Meals and snacks should be made up of about 70 percent healthy unsaturated fats and high-fiber carbohydrate-rich foods. Examples of healthy foods rich in unsaturated fats include nuts and nut butters, seeds, olive and canola oils, avocados, and soft tub spreads made from the aforementioned oils. These foods are calorie-rich, so quantities must be limited and portions measured.
Avoid Fatty, Sugary Foods
Intake of foods rich in bad fats, saturated and trans fats, should be limited for those with type II diabetes. Examples of foods to avoid include fatty cuts of red meat, bacon, butter and margarine, commercially prepared bakery items, such as pastries, pies, doughnuts, cookies, and chips, poultry skin, and 2-percent or whole-milk dairy products. Healthy sources of fat should be consumed in moderation, including olive and canola oil, nuts and seeds, avocados and soft, non-hydrogenated tub margarine spreads. Choose sweets less often, especially regular syrups, jello, frozen desserts, jam, sodas, and other foods high in added sugars. These foods should be limited as they provide few nutrients and many calories.
A Word about Frequency and Size of Meals
Eating three meals (about the same size) and two snacks daily is optimal and keeps blood sugar steady and hunger in check. For example, on an 1,800-calorie diet, breakfast, lunch and dinner should each provide approximately 500 calories, and two snacks, approximately 150 calories each. This schedule may need to be modified depending upon individual needs. Those on a diabetic diet should refer to the United States Department of Agriculture (USDA) Food Guide Pyramid for proper portion sizes, especially for carbohydrate-rich foods, which include starchy beans, breads and cereals, pasta and rice, fruits, milk and dairy products, sweets and, to a lesser extent, vegetables.
References
- Nutrition for Foodservice and Culinary Professionals. 6th Ed; Karen Drummond and Lisa Brefere; 2007.
- Diabetes Forecast; The Science of Carbs; Erika Gebel, PhD; Sept 2009
- Medline Plus: Diabetic Diet
