According to the American Diabetes Association (ADA), people with type 2 diabetes mellitus (T2DM) can enjoy a variety of foods. The key to eating healthy with T2DM is to focus on foods that will support normal blood sugars, a healthy weight, general health and avoidance of diabetic complications. Broad guidelines exist that encourage intake of certain foods while limiting others. However, a healthy diet will be different for all individuals based on culture, personal preference, gender, age and other lifestyle factors.
Sugar
Dietary sugar causes blood sugar to rise, and consistently high blood sugar in people with T2DM can lead to complications like retinopathy (retina damage), neuropathy (nerve damage), foot ulcers, skin disorders and kidney disease. The target for normal blood sugar is 70 to 130 before a meal and <180 one to two hours after a meal. Sugar is allowed in small amounts, but should be eaten only on occasion because it is high in calories but lacks vitamins, minerals and other nutrients. Instead, fill up on nutrient-dense foods like fruits and vegetables, whole grains and lean proteins. Sugar-substitutes like aspartame and sucralose are good replacements for regular sugar because they are low in calories and do not raise blood sugar.
Fat and High-calorie Food
The American Association of Diabetes Educators published an article in 2010 in "Diabetes Educator" reporting that a plant-based, low-fat diet helped to control blood sugar in type 2 patients. Limiting dietary fat is essential because fat is high in calories. An excess of calories leads to obesity, which complicates diabetes and is one of the greatest risk factors in chronic diseases like heart disease, cancer, hypertension, asthma and arthritis.
Choose low-fat dairy products and lean meats, and cook using little or no fat. Make smart choices when eating out to reduce fat and calorie intake. The ADA especially recommends limiting saturated fats and trans fats, which raise cholesterol and increase the risk for a heart attack or stroke. They also encourage cutting back on high-calorie snacks and desserts, and exercising portion control at all times.
Starchy Vegetables
Vegetables are very healthy and contribute essential vitamins, minerals and antioxidants to a T2DM diet. But starchy vegetables function more like a carbohydrate and raise blood sugars. Peas, corn, potato, winter squash, pumpkin and sweet potato should all be portioned carefully and counted as a grain instead of a vegetable.
Alcohol
A study published in 2004 in Diabetes/Metabolism Research and Reviews found that a moderate consumption of alcohol benefited healthy individuals and people with T2DM by reducing the risk of heart disease. However, excess alcohol intake can causes changes in blood sugar and nullify any benefits to the heart. The ADA advises drinking alcohol only when blood sugar is controlled. Women should limit their intake to one drink per day and men to two drinks per day. It is also prudent to drink alcohol with food and water, sip it slowly, and check blood sugar regularly to minimize any negative side effects.
References
- American Diabetes Association: What Can I Eat
- "Diabetes Educatior"; A plant-based diet for type 2 diabetes: scientific support and practical strategies; C Trapp, N Barnard, H Katcher; January/February 2010
- "Diabetes/Metabolism Research & Reviews"; Diabetes mellitus and alcohol; A van de Weil; July 2004
- National Diabetes Information Clearinghouse: What I Need to Know About Eating and Diabetes
- American Diabetes Association: Food and Fitness
