Diet-Based Strategies for Preventing & Managing Type 2 Diabetes

Diabetes is a very serious and potentially life threatening condition that affects over 9 million Canadians. While over 90% of people with Diabetes have Type 2 Diabetes, the good news is that it is largely preventable. In fact, if you don’t already have Type 2 Diabetes, making simple modifications to your diet can help actually reduce your chances of getting it. And, even if you already have it, these same changes can not only make it easier to manage the condition, they can also help to reverse some of its effects. So, what are those changes? Here’s a quick overview:
 
CUT DOWN ON SUGAR:
Simple sugars such as fructose can cause you to develop additional weight around your midsection and a larger waistline increases your risk of developing diabetes. One simple but effective way to reduce your sugar intake is to reduce the amount of soft drinks, juices and other sweetened beverages you consume. These often contain far more sugar than you would expect as do most breakfast cereals. Whenever possible, choose unsweetened foods and drinks and, if necessary, add sweetener or fruit yourself; you’ll probably end up adding a lot less sugar that way and likely won’t even notice the difference.
 
CHOOSE YOUR CARBS WISELY:
When it comes to carbohydrates, it’s best to choose the most nutrient-dense carbohydrates available in order to provide your body with the fuel it needs. Try to avoid highly-refined carbohydrates such as white rice, pasta and bread. These often have a high glycemic index, which means that they turn into sugar quite quickly. Instead, choose whole grains whenever possible. Not only are they a good source of fuel and fibre, they also take longer to digest which helps to keep your blood sugar levels balanced.
 
LIMIT SATURATED FAT:
When it comes to proteins, stick to meats and alternate protein options that are low in saturated fat. Chicken breast, different types of fish and beans are all good options. While nuts and seeds are high in fat, they actually contain “good fat” – the kind your body actually needs. Eating a diet that is high in nutrients and low in bad fats is the key to staying healthy and preventing or controlling Diabetes.
 
FOCUS ON A BALANCED DIET:
A balanced diet not only improves your general health, it can also help reduce your risk of developing, or help with managing, Diabetes. Generally speaking, this means eating roughly 50% non-starchy vegetables, 25% proteins and 25% nutrient-dense carbohydrates. It also means eating regularly – no skipping meals – and keeping your daily caloric intake consistent to help keep your blood sugar levels stable. If you find doing so consistently is a challenge, try keeping a food diary. It will make it a lot easier to stay on track.
 
If you or someone you know is living with, or is concerned about developing, Diabetes and would like help with modifying your diet please don’t hesitate to let us know. Remember, at Physiomed, Healthier Starts Here!