Type 2 diabetes is often treatable with lifestyle modifications, but some type 2 diabetics may need to take insulin, as well. Being overweight increases your risk of type 2 diabetes because fat interferes with your body's ability to use insulin effectively. Often, losing weight can improve insulin sensitivity and blood sugar levels. Your diet has a direct effect on glucose levels.
Blood Sugar Scale
The closer you monitor your glucose levels, the more stable they will be. According to the National Institute of Diabetes and Digestive and Kidney Diseases, your fasting blood sugar level, before eating, should be between 70 and 130 mg/dL. After you eat, your blood sugar will rise, peaking between one and two hours after the start of your meal. Two hours after eating, your blood sugar should be below 180 mg/dL. Four hours after eating, blood sugar should be back to fasting levels and you might be ready to eat again.
Carbohydrates and Blood Sugar
The faster food is digested, the higher your blood sugar will rise. Carbohydrates have a greater impact on blood sugar than protein or fat. There are three types of carbohydrates, explains the American Diabetes Association; sugar, starch and fiber. Sugars are simple carbohydrates and starches are complex carbohydrates. Both sugar and starch are easily digested and converted into glucose quickly. Fiber is a non-digestible plant material which can slow digestion and help keep your blood sugar within the target range. Choose high-fiber carbohydrates such as fruits, vegetables, legumes, and whole grains. Avoid processed foods with added sugars. Limit starchy vegetables such as corn, beets and potatoes.
Protein, Fat and Blood Sugar
Both fat and protein slow digestion and help to stabilize blood sugar. If possible, eat protein or fat in combination with carbs to help slow the conversion of food into glucose. Instead of just an apple, have an apple and peanut butter or cheese. Protein, fat and fiber also help you feel full longer and faster, which may lead to eating less and waiting longer between meals. This could reduce your overall calorie intake and aid in weight-loss. Emphasize lean protein such as seafood, fish, poultry or plant-based proteins such as soy to limit saturated fat intake. Saturated fat is associated with elevated cholesterol and an increased risk of heart disease. Because diabetes already increases your risk of cardiovascular disease, it's critical to keep cholesterol levels low.
General Diet Guidelines
Your diet is part of the treatment of your disease. If you have chronic high or low blood sugar, you may need to work with a dietitian to design a diet specifically for your needs. In general, the University of Maryland Medical Center suggests that 45 to 65 percent of your calories come from nutrient-dense carbs; 25 to 35 percent comes from fat, with no more than 7 percent coming from saturated fat and less than 1 percent coming from trans fat; and that 12 to 20 percent of your calories come from protein. To avoid high blood pressure and further decrease the risk of heart disease, limit sodium to less than 1,500 mg daily.
References
- Medline Plus: Type 2 Diabetes
- National Institute of Diabetes and Digestive and Kidney Diseases: What I Need to Know About Eating and Diabetes
- American Diabetes Association: Carbohydrates
- University of Maryland: Your Diabetes Diet -- General Dietary Guidelines
- MayoClinic.com; Diabetes Diet -- Create Your Healthy-Eating Plan; Sept. 17, 2010
