Dietary Strategies to Combat Type 2 Diabetes

Diabetes type 2 is a health condition on the rise globally. It occurs when the body cannot effectively use the hormone insulin, resulting in an excessive buildup of glucose within the bloodstream. However, diet is a vital factor affecting its occurrence and management.

How Food Affects Blood Sugar

Different types of food behave differently regarding your blood sugar levels. Depending on the kind of food, it will either increase or decrease your levels. Carbohydrates are digested into sugar when food is consumed, and the sugar goes into the bloodstream. Your pancreas then produces insulin that will help cells in the body to use this sugar for energy. In type 2 diabetes, cells become less sensitive (or resistant) to insulin, and as a result, glucose (sugar) builds up in the blood.

Low-GI Foods

One of the best things a person can do is to avoid foods that cause fluctuations in glucose levels in the blood. These are low-GI (Glycemic Index) foods that we should eat such as whole grains, vegetables, and legumes. Such foods take a long time to release sugars into the bloodstream, sustaining blood sugar levels.

Importance of Fibre

Fibre is another element that should be included in the diet of patients with diabetes type 2. It also assists in delaying the rate at which your body can take in sugar, reducing increased blood sugar levels. Fibre-rich foods include fruits, vegetables, whole grains, and beans. Consuming more of these foods can also help a person feel full for extended periods in a given day, thus being suitable for diet.

Role of Protein

Another nutrient that requires attention for people with diabetes is proteins. Protein does not increase blood sugar levels and gives a sense of fullness after meals. Sources of proteins include meat, fish, poultry, eggs, and products made from soybeans such as tofu and textured vegetable protein. Having part of your plate dedicated to protein intake can also prevent the effects of carbohydrates on your blood sugar level.

Portion Control

Indeed, not overeating is a significant part of losing weight and maintaining proper nutrition. Limiting portion size is essential in controlling the amounts of sugars that go into your body. Some sources explain that even healthy, low-GI foods can be high-glycemic if consumed in large quantities. Practising how much of each food should be consumed will enable the patient to eat the foods of their choice while at the same time maintaining good blood sugar levels.

Recommended Foods

Some foods are recommended for individuals with diabetes or those who are pre-diabetic. For instance, foods containing omega-3 fatty acids, including fatty fish, will assist in lessening inflammation in the human body. Research has shown that cinnamon could effectively reduce insulin resistance levels. Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, and kale contain vitamins and minerals and can be included in the diet without worrying about spiking blood sugar levels.

Foods to Avoid

Some foods are provocative and should be taken sparingly by diabetics. This category encompasses pop and energy drinks, candies, cookies, cake, pies, ice cream, frostings, donuts, margarine, fatty meat products, pizza, fried foods, full-fat cheese, and cheese spreads. As mentioned earlier, these foods lead to a spike in blood sugar levels and inflammation.

Importance of Physical Activity

Therefore, it is essential to acknowledge that nutrition is just a part of preventing and managing type 2 diabetes. Another aspect is the necessity of proper physical activity. Physical activity assists the body in utilizing insulin and contributes to diabetes regulation. A 30-minute brisk walk after meals can also help; this is not rigorous exercise, but it counts.

Seeking Professional Advice

Suppose you are interested in learning more about your risk factors for developing type 2 diabetes or ways to address this disease primarily through diet. In that case, it will be best for you to consult Dr. Jordan Atkinson, B.Sc., N.D., for an individualized consultation on incorporating food as medicine to manage and prevent type 2 diabetes.