Leena Watts
People with type 2 diabetes are encouraged to adopt a well-balanced diet, engage in physical activity, and control their weight to manage their blood glucose levels. While there is no one-size-fits-all diet, certain dietary patterns can help control blood sugar levels and potentially reverse type 2 diabetes. This involves limiting sugar and refined carbohydrate intake, consuming whole grains, lean proteins, and non-starchy vegetables, and adopting healthy cooking methods. Additionally, regular physical activity and weight management are crucial components of a holistic approach to reversing type 2 diabetes.
Characteristics of a diet to reverse Type 2 Diabetes
| Characteristics | Values |
|---|---|
| Carbohydrates | Limit intake, especially from white bread, white pasta, tortillas, and white rice |
| Sugar | Limit intake, especially from sweetened beverages and processed foods |
| Whole grains | Include more in the diet, such as legumes, whole grains, vegetables, fruits, nuts, and seeds |
| Plant-based | Emphasize plant-based foods while reducing animal products |
| Fiber | Include more dietary fiber, such as beans, lentils, and pulses |
| Protein | Include proteins that are slow to digest, such as dairy and plant-based proteins |
| Weight loss | Modest weight loss can delay the onset of Type 2 Diabetes |
| Exercise | Engage in at least 150 minutes of moderate to vigorous exercise or 10,000 steps daily |
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What You'll Learn
Avoid sugary foods and drinks
A diabetes diet plan can include most foods, but people may need smaller portions. That said, certain foods from each food group may be better than others. Diabetes interferes with the ability to process blood sugar, also known as blood glucose. The key to warding off the progression of prediabetes to type 2 diabetes is a balanced approach to diet.
Sugar is present in many foods and drinks, and it is important to limit your intake of these to manage type 2 diabetes. The more sugar you eat, the higher your blood glucose level will be. Sugar is present in many sweetened beverages, such as sodas, sports drinks, juices, and coffee shop creations. These drinks are some of the biggest sources of added sugar. Try to replace these drinks with water, unsweetened teas, coffees, and zero-calorie drinks. Alcoholic drinks can also contain sugar and carbohydrates, so limit your consumption of these, especially if you are taking diabetes medication, as this can lead to low blood sugar.
Sugar is also present in many foods, including candy, cookies, cake, ice cream, sweetened cereals, and canned fruits with added sugar. Dairy products also contain a sugar called lactose, so opt for low-fat dairy foods without added sugar. Full-fat dairy can increase cholesterol levels and lead to a higher risk of heart disease. Plant-based milk is a healthy option, but again, choose an unsweetened variety.
It can be confusing to know whether to eat fruit, as it contains sugar. The natural sugar in whole fruit is not the type of added sugar that needs to be cut down. However, drinks like fruit juices and smoothies contain free sugar, so eat the whole fruit instead.
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Eat more non-starchy vegetables
To manage type 2 diabetes, it is important to control your blood glucose levels. This can be done by eating a healthy, well-balanced diet, staying active, and controlling your weight. While there isn't a one-size-fits-all diet for managing type 2 diabetes, there are some general principles to follow.
Non-starchy vegetables should be a key component of a diabetes diet. These vegetables are full of vitamins, minerals, fibre, and phytochemicals, and they have very few calories and carbohydrates. This means you can eat more of them without worrying about raising your blood glucose levels. Aim for at least six servings of non-starchy vegetables per day.
When selecting non-starchy vegetables, choose fresh, frozen, or canned options without added sodium, fat, or sugar. If using canned or frozen vegetables, look for those labelled "no salt added". Avoid frozen or canned vegetables in sauces, as these are typically higher in fat and sodium. If using canned vegetables with sodium, be sure to drain and rinse them with water to reduce the sodium content.
Some examples of non-starchy vegetables include broccoli, cauliflower, spinach, kale, cucumbers, celery, lettuce, tomatoes, and peppers. These vegetables can be prepared in a variety of ways, such as steaming, roasting, stir-frying, or adding them to soups, salads, or smoothies.
In addition to non-starchy vegetables, a diabetes diet should also include other nutrient-rich foods such as lean protein sources, healthy fats, and some fruits. Remember to monitor your carbohydrate intake, as carbohydrates can raise blood glucose levels. However, this doesn't mean completely eliminating carbohydrates; instead, focus on choosing complex carbohydrates and monitoring portion sizes.
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Consume high-fibre foods
Consuming high-fibre foods is an important part of managing type 2 diabetes. Fibre is a type of carbohydrate found mainly in fruits, vegetables, whole grains, and legumes. It helps with blood sugar control and weight management, and it can also lower the risk of heart disease and some cancers.
There are two types of fibre: soluble and insoluble. Soluble fibre becomes gummy or sticky as it passes through the digestive tract, helping to reduce cholesterol absorption. Insoluble fibre, on the other hand, does not dissolve and promotes bowel regularity. Oats and apples are good sources of soluble fibre, while cauliflower and whole-wheat flour are rich in insoluble fibre.
To manage type 2 diabetes effectively, it is recommended to consume a variety of foods containing both types of fibre. A study published in 2016 showed that soluble fibre helped increase insulin sensitivity, lowered blood sugar, and reduced cholesterol in people with type 2 diabetes. Additionally, insoluble fibre can help prevent constipation and keep the digestive system healthy.
When incorporating more fibre into your diet, it is important to do so gradually to avoid digestive discomfort. Increasing fibre intake slowly and staying well-hydrated can help prevent issues like bloating, gas, constipation, diarrhoea, or cramps.
It's important to note that fibre is just one part of managing type 2 diabetes. A well-balanced diet, physical activity, and weight management are also crucial factors in controlling and reversing the condition. Consulting with a healthcare professional or a registered dietitian can help individuals with prediabetes or type 2 diabetes design the best eating plan for their specific needs.
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Choose whole grains
A diet rich in whole grains is associated with a reduced risk of type 2 diabetes. Whole grains are good sources of fibre, which helps slow the absorption of glucose. This means that whole grains take longer to digest, resulting in a steady release of glucose into the bloodstream.
A review of research found that consuming 60 to 90 grams of whole grains per day, or about two to three servings, was associated with a 21 to 32% reduced risk of type 2 diabetes. Whole grains such as brown rice, whole-wheat pasta, and oatmeal are complex carbohydrates that lead to better blood sugar management compared to refined grains.
The Harvard T.H. Chan School of Public Health supports this, stating that complex carbohydrates from whole grains result in better blood sugar management compared to refined grains, which can be found in white rice and pasta. Refined grains tend to cause surges in blood sugar shortly after eating, followed by energy crashes later on.
It is important to note that the degree of processing of whole grains can impact their effectiveness in managing blood sugar. A randomised crossover trial found that consuming less-processed whole-grain foods over two weeks improved measures of glycemia in adults with type 2 diabetes compared to an equivalent amount of finely milled whole grains.
When choosing whole grains, opt for minimally processed options such as steel-cut or rolled oats instead of instant oats. Additionally, consider using buckwheat flour instead of regular white flour for baking to increase your soluble fibre intake, which is an important consideration in a diabetes-friendly diet.
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Maintain a balanced diet
Maintaining a balanced diet is key to managing type 2 diabetes and preventing prediabetes from becoming type 2 diabetes. There is no one-size-fits-all diet for managing type 2 diabetes, and a healthcare provider may refer you to a registered dietician or diabetes educator to help design the best eating plan for you. However, there are some general principles to follow to maintain a balanced diet that can help manage type 2 diabetes.
Firstly, it is important to be mindful of carbohydrate intake. Carbohydrates are broken down into glucose, which is the body's main source of energy. However, if you have type 2 diabetes, your body doesn't use insulin efficiently, leading to a buildup of glucose in the blood. Therefore, it is important to monitor your carbohydrate intake to keep your blood glucose levels under control. This doesn't mean that you have to eliminate carbohydrates entirely, but you may need to cut back on certain types of carbohydrates, such as bleached and refined carbohydrates like white bread and white pasta. Instead, opt for complex carbohydrates found in whole grains, which have a lower glycemic index and will leave you feeling fuller for longer.
Secondly, include a variety of healthy foods from all the food groups in your diet. Emphasize legumes, whole grains, vegetables, fruits, nuts, and seeds, which are all components of a plant-based diet. Cohort studies have shown that plant-based diets can reduce the risk of developing type 2 diabetes and can even help treat the condition by improving insulin resistance. Additionally, plant-based diets have been associated with a reduced risk of cardiovascular disease, which is a common complication of diabetes.
Thirdly, choose nutrient-dense foods that are high in fiber, protein, and healthy fats. Fiber and protein are slow to digest and cause only mild increases in blood sugar levels. Good sources of fiber include beans, lentils, and other pulses, which can also be used as a meat alternative. Dairy products are also a good source of protein and have been shown to have a positive effect on insulin secretion in some individuals with type 2 diabetes. Healthy fats, such as those found in nuts and seeds, and olive oil, are also important in a balanced diet.
Finally, it is important to remember that moderation is key. You don't have to completely eliminate any particular food group or nutrient from your diet. For example, fruit can have a high sugar content, but the sugar in whole fruit does not count towards free sugars, so people with diabetes do not need to avoid it. Similarly, while it is important to limit your sugar intake, you can still enjoy sugary foods like candy, cookies, and cake in moderation or as an occasional treat. The same goes for sweetened beverages, which are a significant source of added sugar—these should be limited, but you don't have to cut them out completely.
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Frequently asked questions
Low-calorie diets are often used to help people put their type 2 diabetes into remission. These diets typically involve replacing all meals with soups and shakes for the first 12 weeks, with a total daily intake of around 800 calories. After this initial period, people gradually replace these products with healthy meals of around 800-1200 calories per day.
A plant-based diet that emphasizes legumes, whole grains, vegetables, fruits, nuts, and seeds while discouraging animal products is recommended for preventing and treating type 2 diabetes. Specific food recommendations include dark, leafy greens, berries, fatty fish, sweet potatoes, beans, and dairy products.
Foods high in saturated fats, particularly from meat, are associated with an increased risk of diabetes and heart disease. It is also important to limit sugary beverages and processed foods, as these contribute to weight gain, especially around the abdomen, which is a significant risk factor for type 2 diabetes.
Yes, in addition to dietary changes, increasing physical activity and losing weight can significantly reduce the risk of type 2 diabetes. Losing just 5-10% of total body weight can help lower blood sugar, blood pressure, and cholesterol levels.
