Ways & How

how to control type 2 diabetes with diet

how to control type 2 diabetes with diet

Uncontrolled diabetes can lead to several complications like heart disease, blindness, and kidney failure. The Mayo Clinic explained that diabetes is mainly characterized by the inability of the body to regulate and properly store blood sugar levels. Diabetic patients, rather than utilizing medication, should learn how to control type 2 diabetes with diet. Type 2 diabetes is not a mild disorder. It is a progressive condition which can lead to serious complications. A shortage of insulin, insulin resistance, and recurring stress are the main problems in the occurrence of type 2 diabetes. Diabetes can be genetic, but a poor diet, lack of exercise, and obesity can cause the development of type 2 diabetes. Proper diet is a useful mechanism in controlling diabetes since it reduces calories and cholesterol levels. Let us find out how to address your diabetes with diet:

  1. Switch to a vegetarian diet. Before doing so, see your physician first. Your approach should be gradual and natural. Don’t be in a hurry, in other words.

    The types of vegetarians are: vegans who eat neither dairy nor eggs, lacto-ovo vegetarians who ingest eggs and dairy items like cheese and milk, and lacto-vegetarians who eat dairy products. These three diet categories are focused more on vegetables, fruits, legumes, whole grains, seeds, and nuts. A vegetarian diet is essentially fibrous, low in fat, and low in cholesterol.

    A study done by the University of Texas Southwestern Medical Center, which was included by the The New England Journal of Medicine in its May, 2000 issue, revealed that fibrous vegetarian diets can greatly reduce cholesterol and blood glucose levels. When a person’s bloodstream contains excessive insulin, switching to a vegetarian diet is very helpful.

  2. Switch to a glycemic diet. Whatever you eat is converted by the body into sugar to serve as the body’s fuel. On one hand, the pancreas of a healthy person is capable of producing insulin so the body is insulated from too much sugar. On the other hand, the pancreas of a diabetic person is not able to do so.

    Once there is a high sugar accumulation in the blood, the website of the University of Toronto recommended that a type 2 diabetic has to proceed to a low-glycemic diet which includes: peas, lentils, beans, and few types of pasta. These foods, according to Medical Food News, are proven low in glycemic content because they “produce a lower and slower rise in blood glucose.” Since the body absorbs these food items slowly, in effect, the blood sugar level can be more stable.

    In a glycemic diet, know the glycemic index (GI) scale of a given food. For example, lentils and navy beans have a GI rating of 42 and 39 respectively, while white bread is scored with 100. Ideally, only those foods with a GI rate of 55 and below must be eaten by a type 2 diabetic person. Other foods with a GI value lower than 55 include vermicelli, white and whole-wheat spaghetti, ravioli, soya beans, and boiled kidney beans. Therefore, white breads should be dismissed from the diet completely.

  3. Watch your carbohydrates intake. While you can still eat the foods you usually enjoy, eat wisely. Foods rich in fat and carbohydrates have to be eliminated once in a while. Starch, sugar, and fibers are the three types of carbohydrates which you must watch. While high-fiber carbohydrate intake is not much of a problem, starches and sugars must be limited.

    Carbohydrates come in simple and complex forms. Most high-carbohydrate foods like candy bars and potato chips are digested by the body anywhere between five minutes to two hours. Therefore, it is important to regulate your carbohydrate intake which must be evenly distributed in your different meals every day. It is recommended that you keep a record of the foods you eat in every meal. In particular, patients afflicted with type 2 diabetes have to stop eating simple sugars like fruit juices and candies.

  4. Avoid eating junk carbohydrates. Too much intake of processed dishes and pre-packaged foods can increase your blood sugar levels. Foods which contain alcohol, added sugar (cakes, pastries, and cookies), and flour must likewise be eliminated from your daily diet.

Diabetes should not be taken lightly. In the U.S., over 20 million people are affected by this disorder. These days, however, many people are getting interested in how to control type 2 diabetes with diet coupled with regular exercise and a healthy lifestyle. Complications associated with this disorder can be prevented by maintaining a good diet which controls blood sugar levels.


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