Type 2 Diabetes Diet

A healthy diet can help people with type 2 diabetes shed excess weight and manage blood sugar. While there’s no one-size-fits-all meal plan for controlling type 2 diabetes, watching what and how much you eat can go a long way.

One option for your type 2 diabetes diet is to adopt a plant-based Mediterranean-style of eating, incorporating healthy oils, fish, fruits, vegetables, nuts, and beans.

Or “Create Your Plate” with the help of an online tool by the American Diabetes Association. Fill half of your plate with non-starchy vegetables, one quarter with protein and one quarter with grains or other starchy foods. Add a serving of fruit, dairy, or both, and use healthy fats in small amounts. Round out your meal with water or a low-calorie drink like unsweetened coffee or tea.

Some people learn to count carbohydrates, since carbs affect blood sugar more than protein and fat. Keeping track of daily carb consumption can help keep blood sugar levels within a normal range. A dietitian or diabetes counselor can help you learn to track grams of carbohydrate in the foods you eat.

Type 2 Diabetes Prevention

To prevent type 2 diabetes, take a close look at your health habits. There’s a lot you can do to lower your risk, and even modest changes can help.

  • Eat healthy. To prevent weight gain–a major risk factor for type 2 diabetes–eat more fruits and vegetables, cut back on sugary drinks and desserts, and watch your portion sizes.
  • Lose weight. If you’re overweight, dropping just 5% to 7% of your weight (that’s 10 to 14 pounds for a 200-pound person), and keeping that weight off, can prevent or delay type 2 diabetes.
  • Get physical. The American Diabetes Association recommends a combination of aerobic exercise and strength training. Aim for 30 minutes of moderate to vigorous exercise, like brisk walking, swimming, cycling, or tennis, at least five days a week. Strength-training exercises build muscle mass, which helps you burn more calories, even when you’re at rest, so you can keep those pounds off.

 

Source: Schleez

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