How to Eat When You Have Type II Diabetes | QA

Answer:

So glad you realize the importance of controlling your diabetes, Martin. The best advice will be directly from a Registered Dietitian that you can sit down with and go over your particular diet and daily blood sugar levels, not only your Hemoglobin A1C. Preferably that person should also be a Certified Diabetes Educator® (carries the CDE® credential) who is a health professional who possesses comprehensive knowledge of and experience in diabetes prevention, prediabetes, and diabetes management. 

Top recommendations for Type 2 Diabetes from such experts address weight control and balanced meals, including the following advice*:  

• Research supports the use of a low-fat, plant-based meal plan as therapy for Type 2 Diabetes success. 
• Eat vegetarian all day, one to two times per week. 
• Each meal should contain healthy carbohydrates, fat, protein and ideally vegetables. Healthy carbohydrates are those that are rich in fiber (contain at least 3 grams of fiber per serving) like whole grains, legumes and fruit.  
• Eat protein first, add some vinegar to your food twice a day and have a good helping (about 15 gm) of resistant starch. 
• Make the right snack choices (fruits and vegetables), reserving starches for your main meals. 
• Prepare (even if simply assembling) meals at home as much as possible. You’ll generally eat more vegetables, smaller portions, less fat, fewer total calories. 
• Use weekend or evening time to chop; chop fruits and vegetables in bulk. You’ll be more likely to eat more servings of these healthy foods.  
• When you eat restaurant meals, practice portion control from the point when you order. Get less food placed in front of you to eat less and to consume fewer calories.  

*taken from Burns, J. “Lifestyle & Healthy Eating Tips For Diabetes Type 2” The Diabetes Council (2018, Oct. 17) https://www.thediabetescouncil.com/lifestyle-dietary-tips-for-diabetes-type-2/ 

– Debbie J., MS, RD