Type 2 Diabetes: What You Need to Know for Your Diet

July 20, 2009 — -- When it comes to managing type 2 diabetes, I believe that the quality of the food that you eat matters as much if not more than the quantity.

Although most people with type 2 diabetes are overweight or obese, many are not. That means simply reducing the number of calories will not be enough to manage your diabetes and also promote good health.

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There are only three categories of foods: carbohydrates ("carbs"), fats, and proteins. Every food is made up of some combination of just those three macronutrients. There are also vitamins, minerals, and phytochemicals, which are also important for vital functions, but they are not foods — they do not provide energy. Carbohydrates, fats, and proteins are all necessary for the body to function properly. Any diet that tells you to totally avoid one of these three macronutrients cannot be healthy.

Here is what you need to eat to manage your type 2 diabetes. You may notice that what I recommend is very similar to the popular Mediterranean style diet.

Contrary what you may have read, carbohydrates are actually good for people with type 2 diabetes — healthy carbohydrates, that is. These healthy or elite carbs not only help promote weight loss, they can also help lower the risk of heart disease and help you manage your diabetes. High-quality carbohydrates — the elite Carbs — are fruits, vegetables, legumes, and whole grains, all of which provide abundant amounts of vitamins, minerals, phytochemicals, and fiber, with little or no fat. What was called roughage in the past is known as fiber now, and it may be a patient with type 2 diabetes' best diet secret. Fiber , which occurs naturally only in plant-based foods, lowers your insulin response to food, helps lower your blood sugar, causes you to feel full sooner, and helps with your colon health as well.

Nuts are included, but only a handful a day. Nuts are chock full of fiber, healthy fat and protein and have been shown to improve insulin's function. Unfortunately they are full of calories so they need to be limited somewhat. Almonds and walnuts are especially good.

2. Fat. Healthy Omega 3's are plentiful in grass-fed animals, cold water fish, flax seed, and nuts. They boost your brain, heart health, reduce inflammation and help just about every cell in your body. Olive oil and canola oil are healthy too.

3. Fitness. Exercise and get at least seven hours of sleep for your body and spirit. You'll shrink your waist size, improve your blood sugar and banish stress all at the same time.

4. Fluids. Lots of water is great. Coffee in moderation is OK as well as one drink of alcohol a day. Freshly squeezed fruit juice is good, but be wary of sugar filled juice "drinks." Avoid sodas, preferably both those with sugar and those with artificial sweeteners. Both kinds promote weight and waist gain.

Studies have shown that people who eat breakfast are about half as likely to be obese than people who don't eat breakfast. Additional bonus: eating breakfast seems to help reduce insulin resistance, which means better managing your type 2 diabetes.