Type 2 Diabetes

Healthy Habits ot Help Manage and Prevent

By Kara Ten Kley, Registered Dietitian

Q: Kara- I have a family member, age 19, who was just diagnosed with Type 2 Diabetes. What is Diabetes? How is it managed? Can it be prevented?

A: Type 2 diabetes is the most common form of the disease. It usually occurs after age 40, but now younger people, even children, are being diagnosed with it. This form of diabetes is closely linked to obesity and inactivity: two causes you can do something about.

What is it?

Food is fuel for daily life. Your body uses food to produce energy. With diabetes, the body has a difficult time using food because it either fails to make enough insulin or doesn't use insulin correctly. Insulin is a hormone that helps convert food into energy. Diabetes makes it hard for the body to control blood sugar levels.

Nutrition and Activity are Key

In many cases, you can control Type 2 diabetes through better nutrition, weight loss, increased physical activity, and regular checkups. What, when and how much you eat are important factors in managing this disease. It is important to see a dietitian to develop a meal plan based on your individual needs.

Nutrition Tips for People with Type 2 Diabetes

While no single plan will work for everyone, the following general tips can help:

  • Follow a consistent meal plan and schedule
  • Eat a balanced diet with a variety of foods, including fruits, vegetables, whole grain foods, low-fat dairy products, and lean meat, poultry, fish or meat alternatives.
  • Choose lower fat options and limit saturated fats.
  • Use sugar in moderation. Consider lower sugar options if available.
  • Check nutrition labels.
  • Get your fiber. The American Dietetic Association recommends that all people eat 20 – 35 grams of fiber per day. Fruits, vegetables, beans and whole grain foods are good sources.
  • Drink plenty of water.
  • Use less salt.

Get Active

Everyone knows that physical activity is good for your health. But it's especially important for people with Type 2 diabetes or those trying to prevent the disease. Type 2 diabetes is closely linked to being overweight. Regular physical activity helps the body to use insulin better, and it can help lower blood sugar levels. In addition to improving blood sugar control, decreasing the risk of diabetes, and maintaining good health, being active boosts brain activity, helps you deal with stress and improves your mood!

A Sweet Discovery

Many studies have shown that old thinking about sugar and diabetes may have been incorrect. Experts thought people with diabetes couldn’t have any foods containing sugar, as they made blood sugar levels rise too quickly, faster than all other starches.

Research now shows that candy and sweets aren’t as harmful as once thought –compared to white rice, bread and potatoes—as long as they are eaten in small amounts.

Talk to your registered dietitian about how much and when to include all of these foods in your meal plan.