If you have a recent diagnosis of Type 2 diabetes or care for someone who has this health condition, one of the first steps in managing the disease is creating a healthy diet plan. Of course, the thought of giving up your favorite foods may not feel too appealing initially, but there are plenty of foods you’ll still be able to enjoy as you manage the disease. Get started by learning what it means to have Type 2 diabetes and how to create a meal plan for it. Then, work with your doctor to determine next steps in implementing a new diet, if needed.
What Exactly Is Type 2 Diabetes?
Type 2 diabetes is characterized by insulin resistance. The disease typically develops when your body can no longer effectively utilize the hormone insulin to move glucose (sugar) to your cells and muscles, where your body naturally converts it to energy. When this happens, the glucose begins to accumulate in your blood, where it can reach high levels and cause the following symptoms:
- Frequent urination (usually at night)
- Excessive thirst
- Extreme hunger
- Weakness and fatigue
- Feeling of pins and needles or numbness in the limbs
- Blurry vision
- Itchy skin
- Slow healing wounds
- Unintended weight loss
- Frequent infections
How to Create a Diabetes Diet Plan
It can be helpful for people with Type 2 diabetes to take the time to map out a well-balanced diet plan. By doing so, you may be able to effectively reduce and manage your blood sugar levels, potentially reducing your overall risk of health complications. According to the American Diabetes Association (ADA), a smart and effective diabetes diet involves eating mostly:
- Fiber-rich foods, including whole grains, fruits, vegetables, legumes, and lentils
- Lean proteins
- Healthy fats (in moderation)
- Complex carbohydrates
While this doesn’t mean you have to give up all your favorite snacks or desserts completely, your doctor may recommend that you limit the following:
- Highly processed foods
- Refined grains and carbohydrates
- Refined sugar
- Starchy foods
- Sources of saturated fats
- Foods high in sodium
Counting Carbs and Plating Your Meals
Figuring out which foods you can eat can be pretty simple. Counting carbs and plating your food requires a few more steps, but they’re helpful to do. Your doctor may recommend that you start your diabetes diet plan by keeping track of your carbohydrate intake, even if they’re healthy carbs, as doing so can still help you learn how to keep your blood sugar levels in their target range.
Plating your food involves following these simple steps:
- Start by using a 9-inch dinner plate.
- Fill half of that plate with non-starchy vegetables, such as leafy greens, broccoli, cauliflower, cabbage, carrots, green beans, or another veggie.
- Fill one-quarter of the plate with a lean protein, such as chicken, turkey, beans, tofu, or eggs.
- Fill the remaining quarter with healthy carbohydrates, such as whole grains, sweet potatoes, brown rice, or fruit.
Some carbohydrates are healthier than others, but all of them can directly impact your blood glucose levels. Healthier carbohydrates typically contain more fiber, which allows for the slow and steady release of glucose. Carbohydrates that aren’t as health may immediately cause a spike in blood glucose levels.
There are plenty of interchangeable options for each meal, so you can still get plenty of variety into your diet. What’s more is that you might not even have to give up your favorite desserts when you have diabetes. However, your doctor may recommend that you eat smaller portions of those desserts and limit how often you have them. You may want to have dessert after a well-balanced meal to prevent a blood sugar spike.
Dining Out With Type 2 Diabetes
The portions served in restaurants today are much bigger than they used to be, and you can’t always be sure about the ingredients a restaurant uses in its meals. However, dining out with diabetes can still be a fun occasion. Following the ADA’s tips can help you get started:
- Have half of your meal wrapped up in a to-go box to keep an eye on portions.
- Request substitutions. For example, instead of fries, ask for a side salad or steamed vegetables.
- Opt for olive oil and vinegar or lemon for salad dressings instead of blue cheese or ranch.
- Keep an eye on condiments. The condiments used in restaurants and bars are often filled with glucose-spiking ingredients such as sugars, carbohydrates, and omega-9 fatty acids.
- If you’re eating at a buffet, limit yourself to one plate, and try to balance your plate according to the portion sizing listed earlier.
- Ask for no mayonnaise (or request it on the side) if you’re ordering a sandwich.
- Pass on the bread baskets and deep-fried appetizers.
- Order leaner cuts of meat.
Having Type 2 diabetes can be an opportunity to begin eating a healthier, more vibrant diet. Once you learn more about nutrition and creating well-balanced meals at home, eating well to manage Type 2 diabetes can become second nature.