Diabetes is a chronic disorder where the body struggles to maintain healthy blood sugar (glucose) levels. Type 2 diabetes is the most common form, accounting for 90-95% of all cases. It occurs when the body either doesn't produce enough insulin or becomes resistant to the insulin it does produce, leading to high blood sugar.

While Type 2 diabetes historically developed later in life and was associated with factors like genetics, weight gain (especially around the waist), and poor diet, it is now increasingly seen in younger populations due to rising rates of obesity. 

Understanding the Power of Diet and Weight Management

The good news is that diet and lifestyle change to support a healthy weight are incredibly effective tools for both preventing and managing Type 2 diabetes. 

The Role of Healthy Eating

Eating a healthy, balanced diet is essential for blood sugar control and preventing serious complications (such as heart disease, kidney damage, and nerve damage). Healthy eating focuses on:

• Foods low in saturated fats, trans fats, cholesterol, sodium and added sugars
• Foods rich in fiber, vitamins, and minerals

Losing excess weight is one of the most effective ways to control or prevent diabetes. According to several studies, losing 5 to 10 percent of your current weight, if you are overweight, can cut your chances of developing Type 2 diabetes in half. And if you have diabetes, losing weight can actually reverse diabetes and keep blood sugars at normal levels. Controlling calories and portion sizes are key factors in weight management.

In addition to weight loss, there are many key components of a diet that can help to reverse pre-diabetes and control blood sugars if you have diabetes.

My Top 5 "Eating Right" Tips for Type 2 Diabetes

Choose High-Fiber, Slow-Release Carbs

Carbohydrates have a big impact on your blood sugar levels, but you don’t have to avoid them. You just need to be smart about what types you eat. Focus on high-fiber complex carbohydrates, like beans and whole grain rice, since these can help keep blood sugar levels. They also provide lasting energy and help you stay full longer.

Non-starchy vegetables like broccoli are chock-full of vitamins, minerals, and fiber making them an ideal source of high-quality carbohydrates. Because these low-calorie, nutrient-dense veggies have a low-impact on blood sugar, they're an integral component of your diabetes food plan.

Balance Meals with Lean Protein

Lean proteins like fish and eggs are healthy sources of protein that should be included in the diet at every meal since protein can be very filling, while having minimal impact on blood sugar levels. Protein helps stablize blood sugar by slowing down digestion and has minimal direct impact on glucose levels.

Choose Fats Wisely

Fats can be either helpful or harmful in your diet. People with diabetes are at a higher risk for heart disease, so it is even more important to be smart about fats. Opt for monounsaturated and polyunsaturated fats, like avocados, nuts, seeds, and olive oil. Limit saturated fats from red meat, high-fat dairy foods and avoid trans fats. Choosing heart-healthy fats can improve cholesterol and reduce cardiovasular risk, Remember, all fats are calorie-dense, so portions are key.

Eat Regularly

When it comes to successful weight loss, research shows that a very successful strategy involves following a regular eating schedule. Breakfast helps to jumpstart metabolism, and eating throughout the day can prevent you from becoming overly hungry. Often times, this is when we overindulge in high calorie foods. Consistency supports both blood sugar control and weight management. 

How Seattle Sutton's Healthy Eating Can Help

Managing Type 2 diabetes requires consistent effort in meal planning, portion control, and careful ingredient selection. Seattle Sutton’s Healthy Eating includes all components of a healthful diet needed to manage weight, control blood sugars, and reduce risk for diabetes complications. 

Key dietary actions for Type 2 diabetes include choosing healthy fats, practicing strict portion control, and maintaining a regular eating schedule, all of which we can help with. These eating right tips work together to support diabetes control and potentially lead to remission.