Milly Gaines
Eating a healthy, balanced diet is an important way to keep your blood glucose at a healthy level and manage type 2 diabetes. There is no one-size-fits-all diet, but there are some general guidelines to follow. For example, it is important to limit your carbohydrate intake and eat plenty of non-starchy vegetables, fruits, whole grains, pulses, and dairy. Losing weight can also help manage type 2 diabetes, and there are several diets that can help with this, including low-carb diets, the Mediterranean diet, and very low-calorie diets.
| Characteristics | Values |
|---|---|
| Carbohydrates | Limit the number of carbohydrates eaten at each meal to help manage blood sugar levels. |
| Portion sizes | Use the plate method to balance vegetables, lean protein, and carbs. Fill half with non-starchy vegetables, a quarter with lean protein, and a quarter with carbs. |
| Weight loss | Losing weight can help manage blood sugar, blood pressure, and cholesterol levels, and may put type 2 diabetes into remission. |
| Meal planning | A meal plan can help manage blood sugar levels by providing guidance on when, what, and how much to eat. |
| Education | Structured education courses and online services can help understand how food affects the body and provide support. |
| Nutrient-dense foods | Choosing nutrient-dense foods that meet individual nutrition requirements can help people manage their condition. |
| Balanced diet | Eat a variety of healthy foods from all food groups, including fruits, vegetables, whole grains, pulses, and dairy. |
| Superfoods | Include nutrient-packed foods such as avocados, berries, citrus fruits, whole grains, and nuts. |
| Omega-3 fats | Include fatty fish like salmon, herring, sardines, mackerel, trout, and albacore tuna to reduce the risk of heart disease and inflammation. |
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What You'll Learn
Carbohydrates and blood sugar management
Carbohydrates are a type of food that the body breaks down into glucose (a type of sugar) after consumption. This glucose is what we refer to as blood sugar. The pancreas releases insulin to help the cells in our body absorb this glucose. When someone’s blood glucose is too high, it is called hyperglycemia. This can be caused by a lack of insulin in the body to process the glucose in the blood or the body's cells not effectively reacting to the insulin, leaving extra glucose in the blood.
Carbohydrate metabolism plays an important role in the development of type 2 diabetes. Type 2 diabetes occurs when the body can't make enough insulin or can't properly use the insulin it makes. This condition, known as insulin resistance, causes blood sugar and insulin levels to remain high long after eating. Over time, the heavy demands on the insulin-making cells wear them out, and insulin production eventually stops.
The glycemic index ranks carbohydrates on a scale from 0 to 100 based on how quickly and how much they raise blood sugar levels after eating. Foods with a high glycemic index, like white bread, are rapidly digested and cause substantial fluctuations in blood sugar. Foods with a low glycemic index, like whole oats, are digested more slowly, prompting a more gradual rise in blood sugar. Eating many high-glycemic-index foods can lead to an increased risk for type 2 diabetes, heart disease, and overweight.
To manage diabetes, it is important to control blood glucose levels to lower the chance of having serious health problems such as vision loss and heart problems. Eating foods that keep blood glucose levels healthy may help prevent type 2 diabetes. Studies have shown that lowering carbohydrate intake from starchy and sugary foods can reduce the need for insulin and diabetes medications and promote weight loss. When choosing carbohydrates, it is best to eat nutrient-dense foods that are rich in fiber, vitamins, and minerals, and low in added sugars, sodium, and unhealthy fats. Non-starchy vegetables like lettuce, cucumbers, broccoli, tomatoes, and green beans have a lot of fiber and very little carbohydrate, resulting in a smaller impact on blood glucose.
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Weight loss and diabetes remission
Weight loss is a proven method of preventing type 2 diabetes, even in the long term. Losing weight can lead to type 2 diabetes remission, and the likelihood of remission increases with the amount of weight lost. Losing 5-10% of body weight can prevent diabetes, and losing 10% or more of total body weight in the year following diagnosis makes remission over three times more likely. Losing between 5-9.9% of body weight makes remission twice as likely.
Weight loss can be achieved through lifestyle changes, such as dietary changes and increased physical activity, or through weight loss surgery. A low-carb diet, Mediterranean diet, and very low-calorie diets are some ways to lose weight. There are many ways to lose weight, but they all aim to achieve a negative energy balance.
Obesity is a primary factor of insulin resistance and affects β-cell decompensation. Excess calories from a long-term calorie surplus are converted into hepatic fat, which is then delivered to tissues including the pancreas. This fat accumulation within the pancreas causes a decrease in insulin production. Weight loss can reverse this process.
It is important to note that there is a lack of real-world data on the likelihood and sustainability of remission. While weight loss can increase the chance of remission, it is hard to achieve and sustain. In a study of over 35,000 people with type 2 diabetes, just 6.1% of people remained in remission at the 8-year landmark.
If you have been diagnosed with type 2 diabetes, it is important to get support from your healthcare team, family, and friends. You can also connect with other people with diabetes to learn about what diets are working for them.
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Diabetes education and support
DSMES programs are tailored to meet individual needs and are provided by certified diabetes educators. They focus on seven key self-care behaviours: healthy eating, being active, taking medication as prescribed, monitoring blood sugar levels and habits, reducing risks associated with diabetes complications, promoting emotional well-being, and problem-solving. These programs can be accessed through doctor referrals or by contacting organisations such as the Association of Diabetes Care and Education Specialists or the American Diabetes Association.
In addition to structured education courses, individuals with type 2 diabetes can benefit from support systems that provide ongoing guidance and emotional support. This includes support from healthcare teams, family, and friends, as well as connecting with other people with diabetes through support forums and communities. These support systems can offer valuable insights, encouragement, and shared experiences to help navigate the challenges of living with diabetes.
Furthermore, diabetes support resources, such as the Diabetes Support Plan and Diabetes Food Hub, offer practical tools for meal planning, grocery shopping, and healthy eating. These resources provide simple guides, recipes, and interactive tools to help individuals make informed food choices and manage their diabetes effectively. By utilising these support systems and resources, individuals with type 2 diabetes can feel empowered, gain confidence, and successfully incorporate healthy habits into their daily lives.
Overall, diabetes education and support play a vital role in helping individuals with type 2 diabetes understand their condition, make healthy food choices, and effectively manage their blood sugar levels. By participating in structured education programs, seeking ongoing support, and utilising practical resources, individuals can improve their overall health and well-being while living with diabetes.
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Diabetes superfoods
Managing type 2 diabetes can be daunting, especially with the endless list of tasks and myths about diabetes and food. However, a healthy, balanced diet can help manage blood sugar and prevent type 2 diabetes.
Superfoods are nutrient-rich foods that are beneficial for specific health goals. In the context of diabetes, superfoods are nutrient-dense foods that do not cause adverse blood sugar spikes. These foods are rich in protein, healthy fats, vitamins, minerals, antioxidants, and fiber.
- Avocados are a versatile and delicious source of healthy fats and about 20 different vitamins and minerals. They are also low in carbohydrates and contain fiber, which can help improve blood sugar levels.
- Beans and legumes are plant-based protein superstars packed with fiber, folate, potassium, iron, and zinc. They offer a host of benefits, including being a great protein alternative to meat without the saturated fat.
- Leafy greens such as kale and spinach are rich in antioxidants and a wide range of vitamins and minerals like vitamin K and potassium.
- Chia seeds are rich in antioxidants, omega-3 fatty acids, fiber, and magnesium, which may help reduce the risk of type 2 diabetes and its complications.
- Walnuts are a great addition to a diabetes-friendly breakfast.
- Ginger is high in antioxidants and has beneficial anti-inflammatory properties. A 2019 review concluded that adding ginger to the diet may positively affect blood sugar management in type 2 diabetes.
- Cinnamon may help lower blood sugar levels, as seen in a 2019 study.
It is important to remember that superfoods should be consumed as part of a well-balanced diet and regular exercise regimen to achieve their full benefit. Speak to your healthcare team or a registered dietitian for specific advice and support.
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Meal planning and portion sizes
Meal planning and portion control are essential aspects of managing type 2 diabetes. The goal is to keep blood sugar levels within a healthy range and prevent serious health complications associated with the condition.
When it comes to meal planning for type 2 diabetes, it is important to remember that there is no one-size-fits-all approach. Individual needs may vary, so it is always best to consult with a healthcare professional or a registered dietitian to develop a personalised meal plan. This plan should take into account your specific health goals, tastes, budget, schedule, and any medications you may be taking.
A good starting point for meal planning is the plate method. This method helps you visualise the right types and amounts of food to include in your meals. Here's how it works: start with a 9-inch dinner plate and fill half of it with non-starchy vegetables, such as salad greens, broccoli, spinach, green beans, or other similar options. Then, allocate a quarter of the plate to lean protein sources like chicken, beans, tofu, or eggs. The remaining quarter should consist of carbohydrate-rich foods, such as grains, starchy vegetables (potatoes, peas), rice, pasta, beans, fruit, or yogurt. It is important to note that portion size and serving size are not always the same, so be mindful of that when plating your meals.
In addition to the plate method, counting carbohydrates and being mindful of serving sizes can further assist in meal planning. Carbohydrates have a direct impact on blood sugar levels, so it is crucial to be aware of the carbohydrate content in your food. This can be done by reading food labels when shopping and consulting resources that provide information on common foods containing carbohydrates and their recommended serving sizes.
Portion control is also essential in managing type 2 diabetes. It is recommended to keep portions of sweets and sugary foods small. Strategies such as sharing desserts, opting for sugar-free options, and choosing smaller serving sizes can help in this regard. Additionally, limiting sugary drinks and switching to plain water or low-fat milk can make a significant difference in blood sugar management.
While meal planning and portion control may seem overwhelming at first, it becomes easier as you gain more knowledge about the effects of different foods on your blood sugar levels. Support is also available through diabetes education programs, online forums, and your healthcare team, who can provide guidance and help you stay on track.
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Frequently asked questions
A nutritious, balanced diet is best for managing type 2 diabetes. This includes eating a variety of healthy foods from all food groups, such as fruits, vegetables, whole grains, pulses, and dairy.
Foods that are high in carbohydrates, such as candy, sweets, soda, white bread, and white rice, can cause a build-up of glucose in the blood and lead to high blood sugar levels. People with type 2 diabetes should avoid bleached and refined carbohydrates.
Non-starchy vegetables, such as salad, green beans, and broccoli, should make up half of your plate. The remaining quarter should be filled with lean protein, such as chicken, beans, tofu, or eggs. Whole grains, berries, citrus fruits, and nuts are also recommended.
It is recommended to speak to your healthcare team for guidance and support. You can ask to be referred to a dietitian or diabetes educator who can help design a personalised eating plan for you. There are also online resources and support forums where you can connect with others who have type 2 diabetes and learn about their experiences with different diets.
