Video
Follow This Diet To Reverse Insulin Resistance \u0026 Diabetes in 2 Weeks! Mayo Clinic offers appointments in Pre-game meal guidelines for performance, Florida and B,ood and at Mayo Clinic Health System Thermogenic workout for fat loss. Fr management takes awareness. Ssugar what makes Diet for blood sugar control blood sugar level rise foe fall — and how to control these day-to-day factors. When you have diabetes, it's important to keep your blood sugar levels within the range recommended by your healthcare professional. But many things can make your blood sugar levels change, sometimes quickly. Find out some of the factors that can affect blood sugar. Then learn what you can do to manage them.Diet for blood sugar control -
A recent study found that people who kept a food diary lost twice as much weight as those who didn't. A written record helps you identify problem areas—such as your afternoon snack or your morning latte—where you're getting more calories than you realized. It also increases your awareness of what, why, and how much you're eating, which helps you cut back on mindless snacking.
Keep a notebook handy or use an app to track your eating. Exercise can help you manage your weight and may improve your insulin sensitivity. An easy way to start exercising is to walk for 30 minutes a day or for three minute sessions if that's easier. You can also try swimming, biking, or any other moderate-intensity activity that has you working up a light sweat and breathing harder.
Learn how to lose weight and keep it off. If your last diet attempt wasn't a success, or life events have caused you to gain weight, don't be discouraged. The key is to find a plan that works with your body's individual needs so that you can avoid common diet pitfalls and find long-term, weight loss success.
How choosing healthier carbs can improve your health and waistline. How focusing on the experience of eating can improve your diet. Tips for building a fitness plan, and finding the best exercises for you. BetterHelp makes starting therapy easy.
Take the assessment and get matched with a professional, licensed therapist. Millions of readers rely on HelpGuide. org for free, evidence-based resources to understand and navigate mental health challenges.
Please donate today to help us save, support, and change lives. When autocomplete results are available use up and down arrows to review and enter to go to the desired page. Touch device users, explore by touch or with swipe gestures.
Your Guide to Mental Health and Wellness. Return Mental Health. Autism Childhood Issues Learning Disabilities Family Caregiving Parenting Teen Issues. Return Relationships. Return Aging Well.
Return Handbook. Healthy Living Aging in Place Sleep Online Therapy. About Us Meet Our Team Our Story Jeanne Segal, Ph. Harvard Health Partnership Audio Meditations Newsletter. What's the best diet for diabetes?
Weight Loss The Diabetes Diet Healthy eating can help you prevent, control, and even reverse diabetes. Copy Link Link copied! Download PDF. By Jeanne Segal, Ph. Planning a diabetes diet Choose high-fiber, slow-release carbs Be smart about sweets Spot hidden sugar Choose fats wisely Eat regularly and keep a food diary Get more active Next step The biggest risk for diabetes: belly fat Being overweight or obese is the biggest risk factor for type 2 diabetes.
You are at an increased risk of developing diabetes if you are: A woman with a waist circumference of 35 inches or more A man with a waist circumference of 40 inches or more Calories obtained from fructose found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy and granola bars are more likely to add weight around your abdomen.
Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take Assessment HelpGuide is user supported.
Learn more. Myth: You must avoid sugar at all costs. Fact: You can enjoy your favorite treats as long as you plan properly and limit hidden sugars. Myth: You have to cut way down on carbs. Fact: The type of carbohydrates you eat as well as serving size is key.
Myth: You'll need special diabetic meals. Fact: The principles of healthy eating are the same—whether or not you're diabetic. Myth: A high-protein diet is best. Fact: Studies have shown that eating too much protein , especially animal protein, may actually cause insulin resistance, a key factor in diabetes.
More Information Helpful links. Healthy Eating for Type 2 Diabetes - Harvard Medical School Special Health Report Simple Steps to Preventing Diabetes - How you can control and prevent diabetes through exercise and healthy eating.
Harvard School of Public Health Diabetes Myths - the truth about common diabetes diet myths. American Diabetes Association Diabetes nutrition: Including sweets in your meal plan - What you should know about sugar, how to include it in your diet and information on alternatives.
National Institute of Diabetes and Digestive and Kidney Diseases. Diabetes and Your Heart CDC. Retrieved March 8, , from. Fats ADA. Freemantle, N. How strong is the association between abdominal obesity and the incidence of type 2 diabetes?
International Journal of Clinical Practice , 62 9 , — Hawton, K. Slow Down: Behavioural and Physiological Effects of Reducing Eating Rate.
Nutrients , 11 1 , Holt, R. Losing even more weight can sometimes reduce the blood sugars to the normal range.
But even losing a little bit of weight can help improve your health; in fact, cutting back on the number of calories you eat each day can lower your blood sugar levels even before you actually lose weight.
The initial approach to weight loss usually involves eating fewer calories and exercising regularly. There are other strategies that may be appropriate for people who are having trouble losing weight, including medications and surgery.
More information about losing weight is available separately. See "Patient education: Losing weight Beyond the Basics ". Recommended calorie intake — The number of calories you need to maintain your current weight depends upon your age, sex, height, weight, and activity level.
Below are some general guidelines:. To lose 1 to 2 pounds per week which is considered a safe rate of weight loss , you can subtract to calories from the total number of calories needed to maintain weight.
As an example, a sedentary man with obesity who weighs pounds would need to eat 10 calories per pound, which totals calories, per day to maintain his weight. To lose 1 to 2 pounds per week, he should reduce his intake to to calories per day.
As you lose weight, you will need to adjust your daily recommended calorie intake accordingly. Avoiding weight gain — Some treatments for type 2 diabetes, such as intensive insulin therapy and certain oral medications, can contribute to weight gain.
The following tips can help you avoid unwanted weight gain:. If you gain more than 2 to 3 pounds in a week, try decreasing the number of calories you eat or increasing the amount of physical activity you do.
Do not wait until you have gained a larger amount of weight, as this will make it harder to lose. Exercise — Getting regular physical activity is very important for good health. Exercise makes the body more sensitive to insulin the hormone that allows cells in the body to take up sugar for energy , which helps lower blood sugar levels.
Exercise can also help lower high blood pressure and improve cholesterol levels. Other important benefits of exercise may include maintaining a healthy body weight, losing weight if needed , sleeping better, and improving memory and mood.
Exercise for people with type 2 diabetes is discussed in more detail separately. See "Patient education: Exercise and medical care for people with type 2 diabetes Beyond the Basics ", section on 'Exercise and type 2 diabetes'. Carbohydrates are the main energy source in the diet and include starches, vegetables, fruits, dairy products, and sugars.
Most meats and fats do not contain any carbohydrates. Carbohydrates directly affect your blood sugar level, whereas proteins and fat have little impact. Eating a consistent amount of carbohydrates at each meal can help to control your blood sugar levels, especially if you take certain oral diabetes medications or long-acting insulin.
There are different ways to make sure you eat a consistent amount of carbohydrates throughout the day, including carbohydrate counting and exchange planning.
Carbohydrate counting — A dietitian can help you figure out the number of carbohydrates you need each day based on your eating habits, weight, nutritional goals, and activity level.
The way carbohydrates are divided up for each meal or snack will depend on your personal preferences, the timing and spacing of your meals, and which diabetes medications you take table 1.
However, even if you do not take insulin, carb counting can help you keep your blood sugar levels from getting too low or too high. The number of carbohydrates in a particular food can be determined by reading the nutrition label, consulting a reference book, website, or smartphone app, or using the exchange system see 'Exchange planning' below.
If you are eating out, restaurants usually have this information available upon request. See 'Where to get more information' below. For example, some prepackaged snacks contain two or more servings.
To calculate the carbohydrate content of the entire package, multiply the number of servings by the number of carbohydrates per serving. This is because fiber slows the body's absorption of carbohydrates, so less insulin is required to manage blood sugar levels.
Exchange planning — With exchange planning, all foods are categorized as either a carbohydrate, meat or meat substitute, or fat. You can also easily determine the carbohydrate content of your meals and snacks using the exchange system. The table shows a sample daily meal plan based on this system table 2.
A dietitian can give you a more complete list of foods to use for meal planning purposes. The exchange lists also identify foods that are good sources of fiber which can help keep blood sugar levels from getting too high and foods with a lot of sodium which should be limited.
A dietitian can help you determine how many servings of each group to eat at each meal and snack table 2 and the typical carbohydrate content of each meal and snack. Meal timing — Consistently eating at the same times every day is important for some people, especially those who take long-acting insulin or oral medications that decrease blood sugar levels sulfonylureas or meglitinides.
If a meal is skipped or delayed while on these regimens, you are at risk for developing low blood glucose. If you use "intensive" insulin therapy ie, if you give yourself multiple daily injections or use an insulin pump or take certain other types of oral diabetes medications eg, metformin , you may have more flexibility around meal timing.
With these regimens, skipping or delaying a meal will not usually increase your risk of low blood sugar. While foods that are high in fat eg, pizza are OK to eat occasionally, you will need to monitor your blood sugar levels more closely. High-fat, high-protein meals are broken down more slowly than low-fat, lower-protein meals.
When using rapid-acting insulin before a meal, your blood sugar level may become low shortly after eating a high-fat meal and then rise hours later.
If you eat meals that contain more protein or fat than usual, you may need to make meal-time insulin dose adjustments to manage this delayed rise in blood sugar. Intensive insulin therapy — If you take multiple injections of insulin per day or use an insulin pump, you can adjust your pre-meal insulin based on the number of carbohydrates you plan to eat and your pre-meal blood sugar, similar to patients with type 1 diabetes.
See "Patient education: Type 1 diabetes and diet Beyond the Basics ", section on 'Intensive insulin therapy'. There is not a single optimal diet or meal plan for people with diabetes.
The best diet for you depends many different things, including your health concerns, weight-loss goals, and personal preferences. General recommendations — To help manage the ABCs A 1C, B lood pressure, and C holesterol and promote good health, experts recommend that all people with diabetes aim to maintain a healthy weight by decreasing calorie intake and increasing physical activity and monitor their carbohydrate intake.
The following guidelines for a healthy diet are similar to the recommendations for adults without diabetes see "Patient education: Diet and health Beyond the Basics " :. People with diabetes are advised to avoid sugar-sweetened beverages including fruit juice.
The ideal amount of carbohydrate intake is uncertain. However, it's important for people with diabetes to monitor carbohydrate intake in order to manage their blood sugar levels and adjust insulin dosing as needed.
See 'Carbohydrate counting' above. Eating a healthy diet that contains a lot of the foods you like will make it easier to stick to your plan. However, you should talk to your health care provider before starting any diet that involves extreme restriction such as a very low carb or "keto" diet.
Depending on your situation, some diets may not be recommended. Saturated fats eg, in meats, cheese, ice cream can be replaced with monounsaturated and polyunsaturated fatty acids eg, in fish, olive oil, nuts.
Trans fatty acid consumption should be kept as low as possible. Trans fats are banned from processed foods in the United States. Although very small amounts of trans fats are naturally present in meats, poultry and dairy products, the amount is too small for concern.
Magnesium has also been shown to benefit blood sugar levels. In fact, diets rich in magnesium are associated with a significantly reduced risk of diabetes In contrast, low magnesium levels may lead to insulin resistance and decreased glucose tolerance in people with diabetes 47 , 48 , Eating foods rich in chromium and magnesium can help prevent deficiencies and reduce the risk of blood sugar problems.
However, the overall quality of evidence on these ingredients is low due to insufficient human studies or small sample sizes. Therefore, no conclusive recommendations can be made regarding their use Some of the foods touted to have anti-diabetes effects include 51 , 52 :.
Finally, the Food and Drug Administration FDA does not regulate supplements in the same way that it regulates prescription medications. Some foods are believed to have blood-sugar-lowering effects.
However, research is still inconclusive, and they may negatively interact with your diabetes medication. If you need help finding a primary care doctor, then check out our FindCare tool here.
Maintaining a moderate weight promotes healthy blood sugar levels and reduces your risk of developing diabetes 2 , 26 , 27 , For example, if a person weighs pounds 91 kg and loses just 10—14 pounds 4.
These are used as indicators of your blood sugar levels over the past 3 months 60 , Maintaining a moderate weight will support blood sugar management and decrease your risk of developing diabetes.
Spreading your meals and snacks throughout the day may help you avoid both high and low blood sugar levels Snacking between meals may also reduce your risk of type 2 diabetes In fact, several studies suggest that having smaller, more frequent meals throughout the day could improve insulin sensitivity and lower blood sugar levels 62 , In addition, eating smaller meals and healthy snacks throughout the day may lower glycated hemoglobin HbA1c readings, indicating improvements in blood sugar levels over the previous 3 months Snacking between meals could keep your blood sugar levels from spiking or plummeting throughout the day.
Probiotics are friendly bacteria that offer numerous health benefits, including improved blood sugar regulation 65 , 66 , 67 , Research shows that probiotic intake may lower fasting blood sugar, glycated hemoglobin HbA1c , and insulin resistance in people with type 2 diabetes 65 , 66 , 67 , Interestingly, studies have found that improvements in blood sugar levels are more significant in people who consume multiple species of probiotics and for at least 8 weeks 69 , Probiotic-rich foods include fermented foods, such as:.
Insulin is a hormone that balances blood sugar in the body. These are defined as excessive thirst, urination, and appetite, respectively. Many of them include making lifestyle changes, like managing your weight, stress levels, and sleep quality, exercising, and staying hydrated.
That said, some of the biggest improvements have to do with your dietary choices. Be sure to talk with your healthcare professional before making lifestyle changes or trying new supplements— especially if you have problems with blood sugar management or are taking medications.
Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Blood sugar spikes are when your blood sugar rises and then crashes after eating. This article explains 12 simple ways to avoid blood sugar spikes.
Sugary sodas can cause cravings. Here's a guide on how to stop drinking soda. Managing diabetes isn't as simple as just eating right and exercising.
Many factors impact our blood sugars, and we might not even know it. What foods help you decrease both your blood sugar and cholesterol? Our nutrition expert answers your question. Several methods can reduce high blood sugar levels at home.
Here's how to lower blood glucose, when to go to the emergency room, and when to see a…. The glycemic index GI is a value used to measure how much a specific food increases your blood sugar levels. This article reviews all you need to….
The foods you eat can have a major impact on diabetes and blood sugar levels. Here are 16 foods to get you on your way to managing diabetes.
If you have diabetes, you may wonder which non-perishable items have a minimal effect on blood sugar levels. Here are 18 great non-perishable foods….
A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 14 Easy Ways to Lower Blood Sugar Levels Naturally.
Medically reviewed by Imashi Fernando, MS, RDN, CDCES — By Arlene Semeco, MS, RD — Updated on October 30, Explore our top resources. Exercise regularly. Manage your carb intake.
Eat more fiber.
Certain types blodo foods, such Concentration and nutrition non-starchy vegetables, whole Concentration and nutrition, and ccontrol fats, fod help stabilize insulin Non-GMO energy supplement blood sugar levels. A person living with diabetes can eat a balanced diet without giving up their favorite foods. Moderation and careful food choices are key to maintaining healthy blood sugar levels. When a person eats carbohydrates, their body releases the hormone insulin. Insulin helps the body use and store these carbohydrates, lowering blood sugar levels.Diet for blood sugar control -
Start with half of the dessert you normally eat, and replace the other half with fruit. It's easy to underestimate the calories and carbs in alcoholic drinks, including beer and wine. And cocktails mixed with soda and juice can be loaded with sugar. Choose calorie-free mixers, drink only with food, and monitor your blood glucose as alcohol can interfere with diabetes medication and insulin.
Being smart about sweets is only part of the battle. Sugar is also hidden in many packaged foods, fast food meals, and grocery store staples such as bread, cereals, canned goods, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, and ketchup.
The first step is to spot hidden sugar on food labels, which can take some sleuthing:. Some fats are unhealthy and others have enormous health benefits, so it's important to choose fats wisely. Unhealthy saturated fats. Found mainly in tropical oils, red meat, and dairy, there's no need to completely eliminate saturated fat from your diet—but rather, enjoy in moderation.
Healthy unsaturated fats. The healthiest fats are unsaturated fats, which come from fish and plant sources such as olive oil, nuts, and avocados. Omega-3 fatty acids fight inflammation and support brain and heart health.
Good sources include salmon, tuna, and flaxseeds. And you don't have to obsessively count calories or starve yourself to do it. Two of the most helpful strategies involve following a regular eating schedule and recording what you eat.
Your body is better able to regulate blood sugar levels—and your weight—when you maintain a regular meal schedule. Aim for moderate and consistent portion sizes for each meal. Start your day off with a good breakfast. It will provide energy as well as steady blood sugar levels.
Eat regular small meals—up to 6 per day. Eating regularly will help you keep your portions in check. Keep calorie intake the same.
To regulate blood sugar levels, try to eat roughly the same amount every day, rather than overeating one day or at one meal, and then skimping the next. A recent study found that people who kept a food diary lost twice as much weight as those who didn't. A written record helps you identify problem areas—such as your afternoon snack or your morning latte—where you're getting more calories than you realized.
It also increases your awareness of what, why, and how much you're eating, which helps you cut back on mindless snacking. Keep a notebook handy or use an app to track your eating. Exercise can help you manage your weight and may improve your insulin sensitivity.
An easy way to start exercising is to walk for 30 minutes a day or for three minute sessions if that's easier. You can also try swimming, biking, or any other moderate-intensity activity that has you working up a light sweat and breathing harder.
Learn how to lose weight and keep it off. If your last diet attempt wasn't a success, or life events have caused you to gain weight, don't be discouraged. The key is to find a plan that works with your body's individual needs so that you can avoid common diet pitfalls and find long-term, weight loss success.
How choosing healthier carbs can improve your health and waistline. How focusing on the experience of eating can improve your diet. Tips for building a fitness plan, and finding the best exercises for you. BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist.
Millions of readers rely on HelpGuide. org for free, evidence-based resources to understand and navigate mental health challenges. Please donate today to help us save, support, and change lives. When autocomplete results are available use up and down arrows to review and enter to go to the desired page.
Touch device users, explore by touch or with swipe gestures. Your Guide to Mental Health and Wellness. Return Mental Health.
Autism Childhood Issues Learning Disabilities Family Caregiving Parenting Teen Issues. Return Relationships. Return Aging Well. Return Handbook. Healthy Living Aging in Place Sleep Online Therapy.
About Us Meet Our Team Our Story Jeanne Segal, Ph. Harvard Health Partnership Audio Meditations Newsletter. What's the best diet for diabetes? Weight Loss The Diabetes Diet Healthy eating can help you prevent, control, and even reverse diabetes.
Copy Link Link copied! Download PDF. By Jeanne Segal, Ph. Planning a diabetes diet Choose high-fiber, slow-release carbs Be smart about sweets Spot hidden sugar Choose fats wisely Eat regularly and keep a food diary Get more active Next step The biggest risk for diabetes: belly fat Being overweight or obese is the biggest risk factor for type 2 diabetes.
You are at an increased risk of developing diabetes if you are: A woman with a waist circumference of 35 inches or more A man with a waist circumference of 40 inches or more Calories obtained from fructose found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy and granola bars are more likely to add weight around your abdomen.
Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more.
Take Assessment HelpGuide is user supported. See "Patient education: Low-sodium diet Beyond the Basics ". If you consume sugar-sweetened beverages regularly, a beverage containing artificial sweeteners such as diet soda can be a good short-term replacement strategy.
However, the best approach is to avoid both sugar-sweetened and artificially sweetened beverages, and try to drink more water. This is no longer recommended, although it's important to limit sugar intake. If you take insulin, you should calculate each pre-meal dose based upon the total number of carbohydrates in the food, which includes the sugar content.
Read all nutrition labels carefully and compare with other similar products to determine which has the best balance of serving size and number of calories, carbohydrates, fat, and fiber. Some sugar-free foods, such as sugar-free gelatin and sugar-free gum, do not have a significant number of calories or carbohydrates and are considered "free foods.
The American Diabetes Association ADA has a website called Diabetes Food Hub www. org that many people find useful. The site has tools to help you manage your diabetes, including nutrition information and customizable recipes you can use in meal planning.
It can be challenging and sometimes overwhelming to figure out how to manage your diet in order to control your diabetes.
But with time, practice, and support, most people are able to get used to it and make it a part of their daily life. Is it safe to drink alcohol? People who take oral diabetes medications do not usually need to adjust their medication doses, as long as the alcohol is consumed in moderation and with food.
Alcohol may cause a slight rise in blood sugar, followed hours later by a decrease in the blood sugar level. As a result, it is important to monitor your blood sugar response to alcohol, especially if you use insulin. Your provider can help you to determine if any changes in insulin doses are needed.
Mixers, such as fruit juice or regular cola, can increase blood glucose levels and increase the number of calories consumed in a day. Also, calories from alcohol have little nutritional value and may contribute to weight gain or make it harder to lose weight. Your health care provider is the best source of information for questions and concerns related to your medical problem.
This article will be updated as needed on our website www. Related topics for patients, as well as selected articles written for health care professionals, are also available. Some of the most relevant are listed below.
Patient level information — UpToDate offers two types of patient education materials. The Basics — The Basics patient education pieces answer the four or five key questions a patient might have about a given condition.
These articles are best for patients who want a general overview and who prefer short, easy-to-read materials. Patient education: Type 2 diabetes The Basics Patient education: Diabetes and diet The Basics Patient education: Diet and health The Basics Patient education: High-fiber diet The Basics Patient education: Carb counting for adults with diabetes The Basics Patient education: Treatment for type 2 diabetes The Basics Patient education: The ABCs of diabetes The Basics Patient education: Preparing for pregnancy when you have diabetes The Basics Patient education: Lowering your risk of prediabetes and type 2 diabetes The Basics.
Beyond the Basics — Beyond the Basics patient education pieces are longer, more sophisticated, and more detailed. These articles are best for patients who want in-depth information and are comfortable with some medical jargon.
Patient education: High blood pressure, diet, and weight Beyond the Basics Patient education: High cholesterol and lipids Beyond the Basics Patient education: Type 2 diabetes: Overview Beyond the Basics Patient education: Type 2 diabetes: Insulin treatment Beyond the Basics Patient education: Glucose monitoring in diabetes Beyond the Basics Patient education: Hypoglycemia low blood glucose in people with diabetes Beyond the Basics Patient education: Exercise and medical care for people with type 2 diabetes Beyond the Basics Patient education: Preventing complications from diabetes Beyond the Basics Patient education: Losing weight Beyond the Basics Patient education: Exercise Beyond the Basics Patient education: Chronic kidney disease Beyond the Basics Patient education: High-fiber diet Beyond the Basics Patient education: Low-sodium diet Beyond the Basics.
Professional level information — Professional level articles are designed to keep doctors and other health professionals up-to-date on the latest medical findings.
These articles are thorough, long, and complex, and they contain multiple references to the research on which they are based. Professional level articles are best for people who are comfortable with a lot of medical terminology and who want to read the same materials their doctors are reading.
Alpha-glucosidase inhibitors for treatment of diabetes mellitus Exercise guidance in adults with diabetes mellitus Measurements of chronic glycemia in diabetes mellitus Glycemic control and vascular complications in type 2 diabetes mellitus Initial management of hyperglycemia in adults with type 2 diabetes mellitus Insulin therapy in type 2 diabetes mellitus Management of persistent hyperglycemia in type 2 diabetes mellitus Metformin in the treatment of adults with type 2 diabetes mellitus Nutritional considerations in type 2 diabetes mellitus Overview of general medical care in nonpregnant adults with diabetes mellitus Sulfonylureas and meglitinides in the treatment of type 2 diabetes mellitus Thiazolidinediones in the treatment of type 2 diabetes mellitus.
org , available in English and Spanish. The following reference books are a good source of information regarding diabetes and diet and carbohydrate counting. Contributor disclosures are reviewed for conflicts of interest by the editorial group. When found, these are addressed by vetting through a multi-level review process, and through requirements for references to be provided to support the content.
Appropriately referenced content is required of all authors and must conform to UpToDate standards of evidence. Conflict of interest policy. Why UpToDate? Product Editorial Subscription Options Subscribe Sign in. View Topic Loading Font Size Small Normal Large.
Patient education: Type 2 diabetes and diet Beyond the Basics. Formulary drug information for this topic. No drug references linked in this topic. Find in topic Formulary Print Share. Official reprint from UpToDate ® www. com © UpToDate, Inc. All Rights Reserved.
Author: Linda M Delahanty, MS, RD Section Editor: David M Nathan, MD Deputy Editor: Katya Rubinow, MD. All topics are updated as new evidence becomes available and our peer review process is complete. Literature review current through: Jan This topic last updated: Jan 19, TYPE 2 DIABETES OVERVIEW Type 2 diabetes mellitus is a disorder that is known for disrupting the way your body uses glucose sugar ; it also causes other problems with the way your body stores and processes other forms of energy, including fat.
WHY IS DIET IMPORTANT? Making changes to your diet is a key part of managing type 2 diabetes. TYPE 2 DIABETES, DIET, AND WEIGHT If you are overweight or have obesity, losing weight can improve blood sugar control and lower your blood pressure and cholesterol levels.
WHAT SHOULD I EAT? Patient education: Type 2 diabetes The Basics Patient education: Diabetes and diet The Basics Patient education: Diet and health The Basics Patient education: High-fiber diet The Basics Patient education: Carb counting for adults with diabetes The Basics Patient education: Treatment for type 2 diabetes The Basics Patient education: The ABCs of diabetes The Basics Patient education: Preparing for pregnancy when you have diabetes The Basics Patient education: Lowering your risk of prediabetes and type 2 diabetes The Basics Beyond the Basics — Beyond the Basics patient education pieces are longer, more sophisticated, and more detailed.
Alpha-glucosidase inhibitors for treatment of diabetes mellitus Exercise guidance in adults with diabetes mellitus Measurements of chronic glycemia in diabetes mellitus Glycemic control and vascular complications in type 2 diabetes mellitus Initial management of hyperglycemia in adults with type 2 diabetes mellitus Insulin therapy in type 2 diabetes mellitus Management of persistent hyperglycemia in type 2 diabetes mellitus Metformin in the treatment of adults with type 2 diabetes mellitus Nutritional considerations in type 2 diabetes mellitus Overview of general medical care in nonpregnant adults with diabetes mellitus Sulfonylureas and meglitinides in the treatment of type 2 diabetes mellitus Thiazolidinediones in the treatment of type 2 diabetes mellitus The following organizations also provide reliable health information.
org , available in English and Spanish The following reference books are a good source of information regarding diabetes and diet and carbohydrate counting.
Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report. Diabetes Care ; American Diabetes Association. Summary of Revisions: Standards of Medical Care in Diabetes Your body breaks down the carbs you eat into glucose, which then raises your blood sugar levels.
As such, reducing your carb intake can aid blood sugar regulation. Fiber slows carb digestion and sugar absorption, thereby promoting a more gradual rise in blood sugar levels There are two types of fiber — insoluble and soluble.
This could help you better manage type 1 diabetes The recommended daily intake of fiber is about 25 grams for women and 35 grams for men. Eating plenty of fiber can aid blood sugar management.
Soluble dietary fiber appears to be more effective than insoluble fiber for this purpose. In addition to preventing dehydration, it helps your kidneys flush out any excess sugar through urine.
One review of observational studies showed that those who drank more water had a lower risk of developing high blood sugar levels Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk 20 , Keep in mind that water and other zero-calorie drinks are best.
Avoid sugar-sweetened options, as these can raise blood glucose, drive weight gain, and increase diabetes risk 22 , Staying hydrated can reduce blood sugar levels and diabetes risk.
Choose water and zero-calorie drinks and avoid sugar-sweetened beverages. Portion control can help you regulate your calorie intake and maintain a moderate weight 24 , Consequently, weight management promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes 1 , 26 , Monitoring your serving sizes also helps prevent blood sugar spikes 2.
The glycemic index GI measures how quickly carbs break down during digestion and how rapidly your body absorbs them. This affects how quickly your blood sugar levels rise The GI divides foods into low, medium, and high GI and ranks them on a scale of 0— Low GI foods have a ranking of 55 or less 15 , Both the amount and type of carbs you eat determine how a food affects your blood sugar levels.
Specifically, eating low GI foods has been shown to reduce blood sugar levels in people with diabetes 15 , Furthermore, adding protein or healthy fats helps minimize blood sugar spikes after a meal Stress can affect your blood sugar levels When stressed, your body secretes hormones called glucagon and cortisol, which cause blood sugar levels to rise 29 , One study including a group of students showed that exercise, relaxation, and meditation significantly reduced stress and lowered blood sugar levels Exercises and relaxation methods like yoga and mindfulness-based stress reduction may also help correct insulin secretion problems among people with chronic diabetes 31 , 32 , Managing your stress levels through exercise or relaxation methods like yoga may help you regulate blood sugar levels.
Monitoring blood glucose levels can help you better manage them You can do so at home using a portable blood glucose meter, which is known as a glucometer.
You can discuss this option with your doctor. Keeping track allows you to determine whether you need to adjust your meals or medications. It also helps you learn how your body reacts to certain foods 2.
Try measuring your levels regularly every day and keeping track of the numbers in a log. Also, it may be more helpful to track your blood sugar in pairs — for example, before and after exercise or before and 2 hours after a meal.
This can show you whether you need to make small changes to a meal if it spikes your blood sugar, rather than avoiding your favorite meals altogether.
Some adjustments include swapping a starchy side for non-starchy veggies or limiting them to a handful. Checking your blood glucose and maintaining a daily log enables you to adjust foods and medications when necessary to better manage your blood sugar levels.
Getting enough sleep feels excellent and is necessary for good health In fact, poor sleeping habits and a lack of rest can affect blood sugar levels and insulin sensitivity, increasing the risk of developing type 2 diabetes.
They can also increase appetite and promote weight gain 36 , 37 , Additionally, sleep deprivation raises levels of the hormone cortisol, which, as explained, plays an essential role in blood sugar management 29 , Adequate sleep is about both quantity and quality.
The National Sleep Foundation recommends that adults get at least 7—8 hours of high quality sleep per night To improve the quality of your sleep , try to:. Good sleep helps maintain your blood sugar levels and promotes a healthy weight. On the other hand, poor sleep can disrupt critical metabolic hormones.
High blood sugar levels and diabetes have been linked to micronutrient deficiencies. Some examples include deficiencies in the minerals chromium and magnesium Chromium is involved in carb and fat metabolism. It may potentiate the action of insulin, thus aiding blood sugar regulation 41 , 42 , 43 , Chromium-rich foods include:.
However, the mechanisms behind this proposed connection are not entirely known, and studies report mixed findings. As such, more research is needed 41 , 45 , Magnesium has also been shown to benefit blood sugar levels.
Foods flr a low blooc index GI may bloood people Diet for blood sugar control Digestive system booster Thermogenic workout for fat loss their blood conrrol levels. Examples include whole grains, nuts, legumes, some fruits, non-starchy vegetables, and controk proteins. For people with diabetes, foods and beverages sugaar the body absorbs slowly are often preferable because they do not cause spikes and dips in blood sugar. Health professionals may refer to these as low GI foods. The GI measures the effects of specific foods on blood sugar levels. People who are looking to manage their blood sugar levels may want to consider foods with low or medium GI scores. People can also pair foods with low and high GI scores to ensure that a meal is balanced.
0 thoughts on “Diet for blood sugar control”