Managing Type 2 diabetes with diet and lifestyle

Type 2 Diabetes Mellitus is a chronic condition that affects how the body manages blood glucose levels. When we consume carbohydrates, they are digested into glucose, which enters the bloodstream. The pancreas then releases insulin, a hormone that helps cells absorb glucose for energy. However, in individuals with Type 2 diabetes, this process is impaired. Here’s how:

• Insulin Resistance: The body’s cells become resistant to insulin, meaning more insulin is needed to help glucose enter the cells.
• Impaired Insulin Production: Over time, the pancreas may struggle to produce enough insulin, causing elevated blood glucose levels (hyperglycemia).

Understanding Carbohydrates

Carbohydrates provide energy for the body by breaking down into glucose, which enters the bloodstream and fuels our cells. To better manage blood glucose levels, it’s essential to understand which foods contain carbohydrates and how they impact blood sugar.

Foods Containing Carbohydrates:

1. Dairy Products (milk, yoghurt, ice-cream, custard)
2. Fruit and Fruit Juices (whole fruit, dried fruit, fruit juice)
3. Starchy Vegetables (potato, corn, sweet potato, beans and legumes)
4. Cereals and Grains (ice, pasta, noodles, bread, wraps, crackers, biscuits)
5. Discretionary Foods (to be consumed in moderation) (chocolate, lollies, soft drink, honey, sugar, jam)

While it’s important to recognise that carbohydrates are not inherently bad, managing their intake is crucial. You don’t need to eliminate carbs or go low-carb to manage Type 2 diabetes. Instead, focus on the amount and type of carbohydrates you consume.

Low vs High Glycemic Index (GI)

Carbohydrates are classified based on their Glycemic Index (GI), which measures how quickly glucose is released into the bloodstream after eating.

• Low GI Foods: These are slower to digest, leading to a gradual and steady rise in blood sugar levels. They are typically higher in fiber, protein, or healthy fats, which provide longer-lasting energy and increase satiety.
• High GI Foods: These are digested quickly, causing a rapid spike in blood glucose. These foods often lack fiber, are more processed, or contain added sugars.

Lowering the GI of foods

You can lower the GI of a carbohydrate by pairing it with sources of protein, fiber, acidity, or healthy fats, as these nutrients slow down digestion. For example:

• Protein: Eggs, chicken, tofu, cheese
• Healthy Fats: Avocados, nuts, olive oil
• Acidity: Apple cider vinegar, lemon juice
• Fiber: Non-starchy vegetables like leafy greens

Other Key Lifestyle Factors for Managing Type 2 Diabetes

In addition to diet, there are other lifestyle factors that play a significant role in managing Type 2 diabetes.

Exercise

Regular physical activity offers numerous benefits for people with Type 2 diabetes. Exercise helps transport glucose from the bloodstream into muscles, lowering blood sugar levels. Additionally, physical activity increases insulin sensitivity for up to two days, meaning the body uses insulin more effectively.

Sleep

Adequate sleep is essential for managing blood glucose. Sleep deprivation can lead to glucose intolerance and insulin resistance, making it harder to manage diabetes. It also increases cravings for high-fat and high-carb comfort foods, which can lead to overeating and weight gain.

Sleep Tips:

• Aim for 7-8 hours of restful sleep each night.
• Limit screen time 1-2 hours before bed.
• Maintain a consistent sleep schedule.
• Create a comfortable sleep environment (e.g., comfortable bedding and optimal room temperature).
• Reduce alcohol and caffeine intake, especially before bedtime.

Stress Management

Stress significantly affects blood glucose levels. When stressed, the body releases hormones like cortisol and adrenaline, which trigger the release of glucose from the liver. This can lead to higher blood glucose levels. Managing stress is crucial for controlling diabetes.

Stress Management Techniques:

• Practice mindfulness and meditation
• Engage in journaling or yoga
• Take time for self-care
• Use deep breathing exercises

Author: Hilary Harris, Accredited Dietitian – Caboolture, Redcliffe, Paddington clinics

Hilary Harris

Dietitian

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