How Can Diet Help Manage Type 2 Diabetes?
Medically Reviewed by Dr Chandana, MBBS , MS
Table of Contents
ToggleIntroduction
Globally, 8.3% of adults are affected by diabetes. While there is no universal diet for managing diabetes, certain dietary choices can serve as a strong foundation for your eating plan. Investing in effective strategies for diabetes prevention and management is essential to combat this global epidemic.
In This Article
DIETARY TIPS FOR MANAGING TYPE 2 DIABETES
1. COUNT YOUR CALORIES
- A higher body mass index (BMI) is the most significant risk factor for diabetes. The Diabetes Prevention Program suggests calorie restriction and exercise to promote weight loss.
- Research has shown that high-risk individuals with impaired glucose tolerance can experience a significant reduction in the likelihood of developing diabetes through these interventions.
2. WATCH YOUR FAT INTAKE
- The quality of fat is more important than the total amount of fat consumed.
- Consider plant-based fats over animal fats.
- Greater intake of omega-6 polyunsaturated fatty acids (PUFA), and replacing saturated fat with omega-6 PUFA have been associated with lower diabetes risk.
3. CONSUME CARBOHYDRATE IN MODERATION
- Limit your carbohydrate intake. Research indicates that low Glycemic index and Glycemic load diets were linked with lower risk for diabetes.
- Additionally, a diet rich in fiber, especially cereal fiber, may further lower diabetes risk.
4. INCLUDE YOUR VITAMINS AND MINERALS
5. FOODS TO INCLUDE
- Whole grains
- Green leafy vegetables
- Nuts particularly, walnuts
6. DIETARY PATTERNS YOU CAN FOLLOW
- Mediterranean-style diet- high in minimally processed plant-based foods, with olive oil as the main fat source; limited to moderate intake of dairy, fish, and poultry; low consumption of red meat; and occasional moderate wine consumption during meals.
- Dietary Approaches to Stop Hypertension (DASH) Diet- Rich in vegetables, fruits, and low-fat dairy products, as well as whole grains, poultry, fish, and nuts, is lower in saturated fat, red meat, sweets, and sugary beverages, and often includes reduced sodium intake.
- Vegan, lacto-ovo and semi-vegetarian diets.
7. FOODS TO AVOID
- Frequent consumption of red meats, especially processed varieties like bacon, sausages, and hot dogs, has been strongly associated with higher diabetes risk.
- Processed grains like white rice
- Sugar-sweetened beverages
CONCLUSION
Diets that are high in whole grains, fruits, vegetables, legumes, and nuts, while moderate in alcohol consumption and lower in refined grains, red and processed meats, and sugar-sweetened beverages, have been shown to reduce the risk of diabetes and improve glycemic control and blood lipid levels in individuals with diabetes. Various healthy dietary patterns that prioritize overall diet quality can be tailored to fit personal and cultural food preferences, as well as caloric needs, supporting weight management and the prevention and management of diabetes.