Type II Diabetes and Nutrition
What we eat greatly impacts our overall health and wellness. Using what we have learned about diabetes, we can adjust our dietary intake to prevent, control, and even allow for remission of this illness.
Prevention
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Drink adequate amounts of water
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Choose fruits, vegetables, whole grains, and lean proteins
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Avoid processed foods, simple sugars, trans fats, and alcohol
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Nutrient-dense foods are your friend because they offer the most antioxidants, vitamins, minerals, phytochemicals, and macronutrients while being relatively low in calories.
Maintenance
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Decrease the amount of adipose tissue by choosing healthier options
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Seek the help of a registered dietitian
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Choose healthier options to ensure adequate nutrition and intake of micro and macronutrients that set the metabolism up for success
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Join a food program to meet others in your shoes and have guidance on your journey
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Drink water!
Remission
When someone who is diabetic goes into remission, this means that they no longer require medication to control their illness. They essentially live a normal life. The key to remission is weight loss. Someone is more likely to reach remission the sooner they lose a substantial amount of fat around the abdomen. A lifestyle change that includes making better food choices is required in order to accomplish this. However, everyone is different, and you must find what eating style is best for you as many individuals who consume different types of diets have reached remission.​
Popular Diet Options
A Quick Guide: Foods We Love
Rules of Thumb
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Mediterranean: This is a way of eating that comprises mainly plant-based foods, while fishes and meats take on the role of a side dish.
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Low Calorie: Low calorie, nutrient-dense foods offer adequate nutrition while allowing the individual to enter a caloric deficit.
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Low Carb: Lower carb intake helps with the avoidance of simple sugars and allows the focus to be on healthy fats and lean proteins.
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Fruits
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Vegetables
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Leafy greens
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Nuts
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Seeds
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Whole grain rice
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Quinoa
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Barley
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Whole wheat bread
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Turkey
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Sardines
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Salmon
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Cod
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Chicken
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Lean beef
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Eggs
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When shopping for groceries, stick to the perimeter of the store for healthy options.
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Eat the rainbow! Make your plate colorful to ensure adequate consumption of all necessary vitamins and minerals.
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Eat off smaller plates to trick the brain into thinking you are consuming a large amount of food.
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Don't multitask when eating to avoid silencing the cues that tell you you're full.
