Diet for type 2 diabetes
Dear Donovan,
I was recently diagnosed with type 2 diabetes. How can I adjust my diet to keep it in check?
Diabetes mellitus, commonly called diabetes or ‘sugar’, is a group of metabolic diseases in which a high blood sugar level is maintained over a long period. Diabetes is caused by either the pancreas not producing enough insulin or the cells of the body not responding properly to the insulin produced.
There are three main types of diabetes — type 1, type 2 and gestational diabetes. Type 1 diabetes, which is usually referred to as insulin-dependent diabetes or juvenile diabetes, is usually caused when the body is not producing enough insulin. Type 2 diabetes, also called non insulin-dependent diabetes, is caused when the cells of the body are not responding properly to the insulin that is being produced. Excessive body weight and a lack of activity are associated with this type of diabetes.
Gestational diabetes is another form of diabetes where pregnant women who previously did not show any sign of diabetes start to do so. It should be noted that diabetes is a potentially fatal disease with symptoms including frequent urination, frequent thirst, and in some cases it may cause increased hunger. Without proper treatment, diabetes can lead to many other complications, for example, heart disease, stroke, kidney failure, damage to the eyes and nerves, and foot ulcers.
Type 2 diabetes is partly due to genetic as well as lifestyle factors. Prevention and treatment involve maintaining a healthy lifestyle and exercise regimen as well as maintaining normal body weight. In some cases, type 2 diabetes can be treated with medication. Dietary factors play a major role as a risk factor for the development of type 2 diabetes. Consumption of excessive sugar-sweetened beverages, and carbohydrates such as white flour and rice are big risk factors in the development of type 2 diabetes. Saturated fats and trans fat may also be risk factors in its development. Excessive sweets, carbohydrates and unhealthy fats may be a big risk factor for obesity as well as a high waist- hip ratio. Obesity plays a major role in the development of type 2 diabetes.
For people with type 1 diabetes, the eating plan should be one that provides healthy and nutritious foods without elevating the blood sugar levels too much. In general, these foods should be rich in fibre and nutrients, but low in fats and calories. For people with type 2 diabetes, the key food elements should be fruits, vegetables, whole grains, fibre, legumes and low-fat dairy products.
Vegetable juices, for example, green juice, are also good for diabetes. In addition, eating on time and managing the portion sizes are also crucial. It is generally recommended that three meals along with a mid-morning and mid-afternoon snack should be taken daily. Eating five small meals a day will allow the blood sugar levels to be more stable.
It is generally thought that eating in this way is good for everyone. In addition, it is also important to increase your activity level and reduce stress.
Good luck!
We will answer your weight-related questionsAre you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, 39 Lady Musgrave Road, Kingston 5. Call him at 876-286-1363. E-mail questions to clarkep@jamaicaobserver.com.
We will answer your weight-related questions
Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, 39 Lady Musgrave Road, Kingston 5. Call him at 876-286-1363. E-mail questions to clarkep@jamaicaobserver.com.
