Type 2 diabetes is a condition that is diagnosed mostly in adults. Type 1 diabetics, who are mostly children, must depend on insulin for the rest of their lives. Unlike those with Type 1, Type 2 diabetics can decrease and even eliminate their dependency on insulin with proper diet and exercise.
Healthy Diet
Type 2 diabetics should eat five to six small meals throughout the day to regulate blood glucose levels. If they go too long without food, blood sugar levels drop and may cause hypoglycemia. The type of foods are as important as the timing. Diabetics must adhere to a balanced diet of lean meats, fresh fruits and vegetables, and whole grains. High quality protein sources include turkey, fish, tofu and grilled or baked chicken. Most fresh fruit and vegetables found in the produce section of the supermarket are ideal for diabetics. Apples, oranges, blueberries, spinach, cauliflower and broccoli are some produce options full of antioxidants, vitamins and minerals. Lastly, whole grains, such as whole grain bread, brown rice, fortified cereals and whole grain pastas, can round out a meal. Generally half of foods eaten daily should come from plant sources like fruits and veggies. A fourth should come from high quality protein and another fourth should come from whole grains.
Foods to Avoid
It is important to be aware of certain foods that should be avoided by Type 2 diabetics. Simple sugars, such as candies, baked goods and pastries, provide only empty calories and may increase dependence on insulin. These types of foods also increase the risk of obesity which is a precursor to Type 2 diabetes. If you have a sweet tooth, there are plenty of sugar-free candies, frozen yogurts and ice creams that are designed for those with diabetes.
Salt is another additive that should be eliminated from the diet. Diabetes itself increases the risk of high blood pressure and salt only adds to that risk. Avoid cured or processed foods, canned meats, salty crackers, boxed potatoes or pasta, ketchup and salad dressings. Instead, try cooking with healthy seasonings, such as garlic, basil, oregano or rosemary.
Exercise
Incorporate aerobic, strength and flexibility exercises for a well-rounded diabetic health program. The American Diabetes Association recommends getting at least 30 minutes of cardiovascular exercise per day five days a week. This can include walking, swimming, bicycling or low impact aerobics. To build strong muscles and bones, strength training should be done three times a week for best results. This will help you perform every day chores with more ease. This can be done at a gym or at home with barbells, bands and weights. Flexibility is a part of fitness that many disregard. However, gentle stretching before and after cardio or strength workouts is important for injury prevention. Warming up and cooling down after exercise does not have to be lengthy or difficult; just stretch your major muscle groups for a minimum of five minutes before and five minutes after a workout.
