Type 2 Diabetes

Need to Knows

What is Type 2 Diabetes?

Type two diabetes is where the insulin receptors on your cells which let the glucose into the cell have been overused and broken so the insulin cannot connect and let the glucose into the cell causing it to sit in the bloodstream.
Glucose Insulin and Diabetes

Diabetic Diet

Diet is Crucial


The right diabetic diet is crucial to managing diabetes. A sensible eating plan can help people with type 2 diabetes maintain stable levels and preserve their overall health. However, it's not as complex or out of the ordinary as you might expect.

A diabetes diet actually looks a lot like the healthy eating plan doctors recommend for everyone: plenty of fruits and vegetables, simple carbohydrates in moderation, and fats sparingly.


People with type 2 diabetes need to watch their calories, since eating more food means higher blood sugar levels. The National Institutes of Health (NIH) recommends the following calorie guidelines for people who are managing diabetes:

  • About 1,200 to 1,600 calories a day for small women who are physically active, small or medium-sized women interested in weight loss, or medium-sized women who are not physically active.
  • About 1,600 to 2,000 calories a day for large women interested in weight loss, small men at a healthy weight, medium-sized men who aren't physically active, or medium-sized or large men interested in weight loss.
  • About 2,000 to 2,400 calories a day for medium-sized or large men who are physically active, large men at a healthy weight or who are medium-sized, or large women who are very physically active.
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Reach for the Right Carbohydrates

You can't avoid carbohydrates completely. They are our main source of energy, but they also lead to the biggest fluctuations in blood sugar levels. Choosing your carbohydrates wisely is critical to managing diabetes.

Complex carbohydrates, or those that are rich in fiber, should constitute between 45 and 65 percent of your daily caloric intake to make the best choices, keep these guidelines in mind:

  • Get most or all of your carbohydrates from high-fiber sources like vegetables, beans, fruits, and whole grains. High-fiber foods are digested more slowly, which helps keep your blood sugar levels stable.
  • Avoid foods that contain sugar or refined flour, which are absorbed quickly and can cause your blood glucose to spike. Drink water rather than sugary juices and soft drinks. You should also limit sweets, like cookies and cake, since they're high in calories and not very nutritious.

The Right Fats

Fats contain more than double the calories of either carbohydrates or proteins, so any healthy diet should limit fat intake. Fats should provide only about 25 to 35 percent of your daily calorie intake. In particular, people with diabetes should limit or eliminate unhealthy saturated fats and trans fats. These fats raise your risk of heart disease, which is already elevated if you have diabetes.

Saturated fats include:

  • Butter
  • Cheese
  • White "marbling" or solid fat in red meat

Any oil that is solid at room temperature is probably a saturated fat. Trans fats are produced when a liquid oil is turned into a solid fat through a process called hydrogenation; avoid hydrogenated and partially hydrogenated oils.

Proteins

Protein can help stabilize your blood sugar since it takes time to digest. Even so, be sure to choose lean meats, fish, and non- or low-fat dairy products. Protein should provide about 12 to 20 percent of your daily calories.

Sodium Intake

many people with diabetes also have high blood pressure. Salt directly contributes to hypertension, so you should cut back on the amount of sodium in your diet. Eating fewer processed foods — for example, canned soups and microwave meals — as well as sauces and condiments will help lower your salt intake. Always look for foods marked salt-free, low-sodium, or unsalted.

While managing diabetes effectively does take some effort, a sensible eating plan, one built on the same healthy principles everyone should follow can go a long way toward controlling your blood sugar. Remember to focus on high-fiber foods like fruits and vegetables and minimize your intake of sweets and saturated fats.

Dietitian

Most diabetics get a dietitian to help monitor what they eat and what they should/ shouldn't eat. Maintaining a healthy blood sugar level is essential to managing diabetes. Choosing nutritious foods and monitoring portion sizes help keep blood sugar levels as stable as possible. If you have diabetes, a registered dietitian (RD) or registered dietitian nutritionist (RDN) can provide medical nutrition therapy to help manage the disease while ensuring you get necessary nutrients.

Blood Glucose

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Self-Monitoring of Blood Glucose: The Basics

Self-monitoring of blood glucose (SMBG) is an important component of modern treatment for diabetes. SMBG has been recommended for people with diabetes and their health care professionals in order to achieve a specific level of level of glucose in the blood and to prevent deficiency of glucose in the bloodstream.
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If you take insulin to manage type 2 diabetes, your doctor may recommend blood sugar testing two or more times a day, depending on the type and amount of insulin you need. Testing is usually recommended before meals, and sometimes before bedtime.

Lifestyle with Diabetes

Youtube:The Endocrine Society

This channel has a lot of effective videos for any recently diagnosed diabetic with management and cooking videos. Please take a look!

Here are some other people with personal expirence

Type 2 Diabetes: Self Management