If you are one of the millions who live with Type II diabetes, then you will need to make changes to your diet to help manage your symptoms and avoid serious complications. While there are some general guidelines to follow, you will need to work with your doctor and a registered dietitian to put together the right dietary plan to meet your needs. In addition, you will need to check your blood glucose levels regularly to see if your dietary choices are working.
Step 1
Test your blood glucose. If you are eating right to manage your diabetes, then your blood sugar levels should stay in check. According to the National Diabetes Information Clearinghouse, your blood glucose level should be between 70 to 130 before you eat and less than 180 1 to 2 hours after your meal. To help you get started, visit their website for a special diabetes food pyramid.
Step 2
Limit carbohydrates. According to the American Diabetes Association, carbohydrates can raise your blood glucose levels. They suggest that you learn to read food labels and pay attention to the total carbohydrate count in each serving. Simple carbohydrates raise your blood sugar faster then complex carbohydrates. Choose complex carbohydrates such as whole grains, vegetables and beans. Eat less of simple carbohydrates such as candy, sweets and soda. The Family Doctor recommends that you should get 40 to 60 percent of your calories from carbohydrates, 20 percent from protein and 30 percent or less from fat. Your health care team will work with you to determine a safe daily level of carbohydrates.
Step 3
Watch your sugar intake. Too much sugar can also cause your blood glucose levels to go too high. When reading food labels you should be aware of both the natural sugar in the product as well as any added sugar especially in canned or processed foods. The American Diabetes Association claims that it is not necessary to eat special diabetic foods. In fact they state that "the biggest dietary risk factor for developing type 2 diabetes is simply eating too much and being overweight." It is OK to have some sugar as long as you test yourself regularly and control your intake.
Step 4
Eat plenty of non-starchy vegetables. They are low in calories, fat and carbohydrates. If you cannot buy fresh vegetables, look for canned vegetables without added salt and sugar. If buying canned varieties, make sure you wash and drain them to get rid of any extra salt. Some good choices include asparagus, broccoli, cabbage, carrots, cauliflower, eggplant, peppers, mushrooms, spinach and squash.
Step 5
Eat a well-balanced diet. The American Diabetes Association states that you should include foods such as beans, dark green leafy vegetables, citrus foods, sweet potatoes, berries, tomatoes, fish high in omega-3 fatty acids, whole grain products and fat-free diary products. These foods are lower in calories and fat and can provide you with a well-rounded diet that is rich in vitamins and nutrients. Fruit can be a healthy addition as well, but they also contain carbohydrates.
Step 6
Be aware of your caloric intake. An important step in managing your diabetes is controlling your weight. Along with balancing all of the above, you should aim to either reduce your caloric intake if you need to lose weight or eat just enough calories to maintain your weight. If you need to lose weight, you must eat 500 calories less per day to lose 1 pound per week and have a 1,000-calorie deficit per day to lose 2 pounds per week. Talk with a health care professional about what is a safe daily caloric consumption for you.
Tips and Warnings
- Talk to your doctor or registered dietitian to help put a plan together. Each person has his own unique situation as well as likes and dislikes. A professional can help you to make a plan that is safe and you can stick with.
- Avoid dietary extremes. Never cut out any food group from your diet or go on crash weight-loss programs. Diabetes is a serious disease and needs to be managed carefully.
