how to control diabetes type 2

When you have type 2 diabetes, taking time to plan your meals goes a long way toward controlling your blood sugar and weight.

Function: your main focus is on keeping your blood sugar (glucose) level in your target range. To help manage your blood sugar, follow a meal plan that has:

  • Food from all the food groups
  • Fewer calories
  • About the same amount of carbohydrates at each meal and snack
  • Healthy fats

Along with healthy eating, you can keep your blood sugar in target range by maintaining a healthy weight. Persons with type 2 diabetes are often overweight. Losing just 10 pounds can help you manage your diabetes better. Eating healthy foods and staying active (for example, 30 minutes of walking per day) can help you meet and maintain your weight loss goal.

Insulin is a hormone produced in the pancreas by special cells, called beta cells. The pancreas is below and behind the stomach.

Insulin is needed to move blood sugar (glucose) into cells. Inside the cells, glucose is stored and later used for energy.

When you have type 2 diabetes, your fat, liver, and muscle cells do not respond correctly to insulin. This is called insulin resistance. As a result, blood sugar does not get into these cells to be stored for energy. When sugar cannot enter cells, a high level of sugar builds up in the blood. This is called hyperglycemia.

Type 2 diabetes control

How carbohydrates affect blood sugar

Carbohydrates in food give your body energy. You need to eat carbohydrates to maintain your energy. But carbohydrates also raise your blood sugar higher and faster than other kinds of food.

The main kinds of carbohydrates are starches, sugars, and fiber. Learn which foods have carbohydrates. This will help with meal planning so that you can keep your blood sugar in your target range.

Meal planning for children with type 2 diabetes

Meal plans should consider the amount of calories children need to grow. In general, three small meals and three snacks a day can help meet calorie needs. Many children with type 2 diabetes are overweight. The goal should be a healthy weight by eating healthy foods and getting more activity (60 minutes each day).

Work with a registered dietitian to design a meal plan for your child. A registered dietitian is an expert in food and nutrition.

The following tips can help your child stay on track:

  • No food is off-limits. Knowing how different foods affect your child’s blood sugar helps you and your child keep it in target range.
  • Help your child learn how much food is a healthy amount. This is called portion control.
  • Have your family gradually switch from drinking soda and other sugary drinks, such as sports drinks and juices, to plain water or low-fat milk.

Planning meals

Everyone has individual needs. Work with your doctor, registered dietitian, or diabetes educator to develop a meal plan that works for you.

When shopping, read food labels to make better food choices.

A good way to make sure you get all the nutrients you need during meals is to use the plate method. This is a visual food guide that helps you choose the best types and right amounts of food to eat. It encourages larger portions of non-starchy vegetables (half the plate) and moderate portions of protein (one quarter of the plate) and starch (one quarter of the plate). You can find more information about the plate method at the American Diabetes Association’s site.

Eat a variety of foods

Eating a wide variety of foods helps you stay healthy. Try to include foods from all the food groups at each meal.

Vegetables (2½ to 3 cups a day)

Choose fresh or frozen vegetables without added sauces, fats, or salt. Non-starchy vegetables include dark green and deep yellow vegetables, such as spinach, broccoli, romaine lettuce, cabbage, chard, and bell peppers. Starchy vegetables include corn, green peas, lima beans, potatoes, and taro.

Fruits (1½ to 2 cups a day)

Choose fresh, frozen, canned (without added sugar), or dried fruits. Try apples, bananas, berries, cherries, fruit cocktail, grapes, melon, oranges, peaches, pears, papaya, pineapple, raisins. Drink juices that are 100% fruit with no added sweeteners or syrups.

Grains (3 to 4 ounces a day)

There are two types of grains:

  • Whole grains are unprocessed and have the entire grain kernel. Examples are whole-wheat flour, oatmeal, whole cornmeal, amaranth, barley, brown and wild rice, buckwheat, and quinoa.
  • Refined grains have been processed (milled) to remove the bran and germ. Examples are white flour, de-germed cornmeal, white bread, and white rice.

Grains have starch, a type of carbohydrate. Carbohydrates raise your blood sugar level. So, for healthy eating, make sure half of the grains you eat each day are whole grains. Whole grains have lots of fiber. Fiber in the diet keeps your blood sugar level from rising too fast.

Protein foods (5 to 6½ ounces a day)

Protein foods include meat, poultry, seafood, eggs, beans and peas, nuts, seeds, and processed soy foods. Eat fish and poultry more often. Remove the skin from chicken and turkey. Select lean cuts of beef, veal, pork, or wild game. Trim all visible fat from meat. Bake, roast, broil, grill, or boil instead of frying.

Dairy (3 cups a day)

Choose low-fat or nonfat dairy products. Be aware that milk, yogurt, and other dairy foods have natural sugar even when they do not contain added sugar. Take this into account when planning meals to stay in your blood sugar target range.

Consult doctor before taking vegetables

how to control diabetes type 2 with vegetables foods

Oils/fats (no more than 7 teaspoons a day)

Oils are not considered a food group. But they have nutrients that help your body stay healthy. Oils are different from fats in that oils remain liquid at room temperature. Fats remain solid at room temperature.

Limit your intake of fatty foods, especially those high in saturated fat, such as hamburgers, deep-fried foods, bacon, and butter.

Instead, choose foods that are high in polyunsaturated or monounsaturated fats. These include fish, nuts, and vegetable oils.

Oils can raise your blood sugar, but not as fast as starch. Oils are also high in calories. Try to use no more than the recommended daily limit of 7 teaspoons.

What about alcohol and sweets?

If you choose to drink alcohol, limit the amount and have it with a meal. Check with your health care provider about how alcohol will affect your blood sugar and to determine a safe amount for you.

Sweets are high in fat and sugar. Keep portion sizes small.

Here are tips to help avoid eating too many sweets:

  • Ask for extra spoons and forks and split your dessert with others.
  • Eat sweets that are sugar-free.
  • Always ask for the smallest serving size or children’s size.

Recommendations in type 2 diabetes

A registered dietitian can help you decide how to balance the carbohydrates, protein, and fat in your diet. Here are some general guidelines:

The amount of each type of food you eat depends on:

  • Your diet
  • Your weight
  • How often you exercise
  • Your other health risks

Everyone has individual needs. Work with your doctor, and possibly a dietitian, to develop a meal plan that works for you.

The Diabetes Food Pyramid, which resembles the old USDA food guide pyramid, splits foods into six groups in a range of serving sizes. In the Diabetes Food Pyramid, food groups are based on carbohydrate and protein content instead of their food type. A person with diabetes should eat more of the foods in the bottom of the pyramid (grains, beans, vegetables) than those on the top (fats and sweets). This diet will help keep your heart and body systems healthy.

Consult doctor before taking fruits

how to control diabetes type 2 with fruits

Another method, similar to the new “plate” USDA food guide, encourages larger portions of vegetables (half the plate) and moderate portions of protein (one-quarter of the plate) and starch (one-quarter of the plate).

Grains, beans, and starchy vegetables (6 or more servings a day)

Foods like bread, grains, beans, rice, pasta, and starchy vegetables are at the bottom of the pyramid because they should serve as the foundation of your diet. As a group, these foods are loaded with vitamins, minerals, fiber, and healthy carbohydrates.

It is important, however, to eat foods with plenty of fiber. Choose whole-grain foods such as whole-grain bread or crackers, tortillas, bran cereal, brown rice, or beans. Use whole-wheat or other whole-grain flours in cooking and baking. Choose low-fat breads, such as bagels, tortillas, English muffins, and pita bread.

Vegetables (3 – 5 servings a day)

Choose fresh or frozen vegetables without added sauces, fats, or salt. Opt for more dark green and deep yellow vegetables, such as spinach, broccoli, romaine lettuce, carrots, and peppers.

Fruits (2 – 4 servings a day)

Choose whole fruits more often than juices. Whole fruits have more fiber. Citrus fruits, such as oranges, grapefruits, and tangerines, are best. Drink fruit juices that do NOT have added sweeteners or syrups.

Milk (2 – 3 servings a day)

Choose low-fat or nonfat milk or yogurt. Yogurt has natural sugar in it, but it can also contain added sugar or artificial sweeteners. Yogurt with artificial sweeteners has fewer calories than yogurt with added sugar.

Fats, alcohol, and sweets

In general, you should limit your intake of fatty foods, especially those high in saturated fat, such as hamburgers, cheese, bacon, and butter.

If you choose to drink alcohol, limit the amount and have it with a meal. Check with your health care provider about how alcohol will affect your blood sugar, and to determine a safe amount for you.

Sweets are high in fat and sugar, so keep portion sizes small. Here are some tips to help avoid eating too many sweets:

  • Ask for extra spoons and forks and split your dessert with others.
  • Eat sweets that are sugar-free.
  • Always ask for the small serving size.

The article took some references from national site.

Type 2 diabetes diet

Now Give Your Questions and Comments:

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  1. actually saturated fats are good for you, and the vast majority of fatty build up in your arteries is polyunsaturated fats.

  2. LydiaMutowo says:

    In the past 3monts I have not been able to reduce my sugar levels.have been put on Sandoz Gliclazide 80 and still no change.I am doing good on diet.Please help

  3. heavymetalrulz123 says:

    That is very low.

  4. SacredCowProductions says:

    New miracle treatment for diabetes!

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  5. dream2last says:

    45 is low sugar and its more bad than high

  6. flipgalrn says:

    Actually his was 4.5 mmol/l Which is an acceptable range (Normal is 4-7 mmol/l) you were thinking 45 mg/dl which is hypoglycemic.

  7. pigsaresmart says:

    Thanks for the vid. I start following the advice of Dr. Cousens (also on YT) and stopped eating meat & dairy in order to stay healthy and get my pancreas back in shape.
    Stay healthy.

  8. dream2last says:

    its 4.5 which is equal to 81 now i figured out

  9. McMillan753 says:

    another selling site, waste of time

  10. TheLonerwulf says:

    Some theory that i have analyse is that the body feels everything that is going on, and for these the body will tell the brain what is it needs to eating and what things it has to much of. But eat what u feel your body tells u not your mind. If u try these let me know how the reults are acording to the program. thx

  11. leelyndaa says:

    You measure 2.5 grams of fenugreek and boil it in a pot with a cup of water. Take out the when water turns yellow take out the seeds and drink it. I had 150 of blood sugar and it went down by 100. Warning if you are pregnant do not take Fenugreek it will make you go into Labor. You can buy Fenugreek at any Store from the India or on any India website. It Cost $2.50 at the store and at the website 12.00 because of shipping. Ask your doctor first it does help.

  12. leelyndaa says:

    Fenugreek is small peanuts, ingredients treenuts, soy, milk and wheat.

  13. leelyndaa says:

    My blood sugar was 150 and it got to 100when I drank fenugreek that what I meant.

  14. Wow.. what a kind man to give his private info to help out others. 🙂 Thank you for that.

  15. kobidobidog says:

    Best thing whoever can do for diabetes, Alzheimers whatever doctor named thing that a doctor would require drugs, barbaric surgery to stop problems like a head ache, asymmetries in body shape with restrictive body casts braces, best to go, and be evaluated by an upper cervical specific only care doctor. Infants evaluated for imbalances when born. Tyrone infrared scanner can tell if an underlying problem is present, Goggle, Upcspine, thespecific, MUCC us/ U, C, S, Your disk health is important.

  16. chinita2002 says:

    i have ty2 and i just found out but its so hard to stop eating the bad stuf!!! i tested my blood and it was 439 is that realy bad?

  17. MopDMTBARTL says:

    Eat Fruits, Non-starchy vegetables, nuts & seeds – cannabis 4 medicine. if your child can have a cup cake or a twinkie, then your child can have marijuana. Marijuana is healthier than SUGAR!!!! It helps CURE cancer. now you know why it’s ILLEGAL. Truth is an obscure thing, Oppression & lie is the norm. Were all Slaves- our masters, the elite, r at least 50 years ahead of us in knowledge, technology, info., secrets & r using all of it against us!

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  18. madfish94 says:

    Only if you don’t see doctor every 2 weeks or so.

  19. It doesn’t cure cancer. I thought it just helped to relieve the nausea when undergoing cancer treatments.

  20. hyperbolian says:

    yes, insanely bad?

  21. earthlyescapes says:

    @dsrtflwr Oxygen kills cancer cells

  22. In my opinion MOST of the diet recommendations for type 2 diabetics are insane. The majority of diet recommendations are for between 40-55% of the calories from CARBS. To me, that is similar to a doctor recommending to someone with badly arthritic knees, train for a marathon. I think that if a doctor recommends that type of diet, they must buy into government propoganda or want to sell a lot of diabetes medication. On a low carb diet you can have normal blood sugar in weeks if not days.

  23. @MopDMTBARTL: Uh, Uh…..Marijuana kill cancer? Can you enlighten me as to your source for this wonderful piece of information……because I have never heard it before. Do you happen to listen to Dreamland on the radio?

  24. @leelyndaa: How does funugreek lower blood sugar? Does it cause your pancreas to release insulin or does it lower your tissue resistance to insulin?