Type 2 diabetes means that there is too much sugar (glucose) in the blood.  For some people the problem is that there is an excess amount of insulin produced by the pancreas.  For others, it is due to insulin insensitivity, which means that the cells do not recognize insulin. The aim with diabetes is to decrease large fluctuations in insulin production by the pancreas and to enhance the ability of the cells to use insulin and absorb glucose.

Link between sugar and insulin

When glucose is present in the blood, it stimulates the pancreas to produce insulin. This insulin becomes the molecule that allows glucose to move from the blood stream into cells.  Once in the cell, glucose is used as a fuel for energy production and other functions.

Considerations

 Eat 4 - 6 small meals a day to slow down the release of glucose into the bloodstream.

 Eat low glycemic index (GI) foods. Mixing a higher GI food with a low GI food will give you an overall intermediate GI.

 Drink a minimum of 8 (8 oz) glasses of water a day.

 Balance protein, fat and carbohydrates in every meal. This will ensure a slower release of glucose into the blood stream.

 Eat at least 25 grams of fibre per day to assist in blood glucose regulation and to ensure proper bowel movements.

Foods to consume

The following foods assist in decreasing the demand for insulin, maximizing the nutrients in the food and ensuring optimal bowel regularity.

 whole grains breads, cereals and flour - rye, brown rice, millet, amaranth, buckwheat, oats

 good quality protein - fish, chicken, lentils, nuts and seeds. Include 1/2 cup of almonds or walnuts per day.

 high fibre foods - beans, lentils, peas, vegetables, whole grains, fruit (especially apples, pears and berries)and nuts

 5 -6 servings of fresh vegetables a day

 3 - 4 pieces of fresh fruit a day.  Enjoy your fruit with cottage cheese or nuts /seeds to lower the release of fructose. 

  2 tablespoons of olive oil (raw, not heated) per day. 

Foods to avoid 

The following foods are associated with increased blood sugar levels or with reduced vitamins and minerals:

 processed and refined flour, grains, bread and pasta. Also snack chips, crackers, puffed rice

 sugared products - candy, soft drinks, commercial baked goods and fruit drinks

 red meat, including beef and pork

 excess saturated, refined and processed fats - margarine, shortening, palm kernel oil

 trans fats, hydrogenated and partially hydrogenated oils - margarine, shortening, fried and snack foods

 dairy products - including cheese, cream and other high-fat products

 caffeine, alcohol, nicotine

Other considerations

 Regular monitoring of blood sugar levels is essential.  Management of diabetes is very individual.  It is important for you to identify how your body reacts to specific foods, stress and other factors.  It will also provide insight as to how you are responding to any treatment.  

 Maintain a journal and keep daily blood sugar readings first thing in the morning - before breakfast, before lunch and dinner and right before going to bed when you are initially focusing on your diabetes, and when any aspect of your treatment changes, or when you add new foods into your diet.

  Maintain optimum body weight.  Excess weight interferes with normal glucose metabolism and decreases insulin sensitivity.

  Exercise daily.  Exercise assists in increasing the body's ability to effeciently use insulin and absorb glucose.  Choose an exercise program that elevates your heart rate to 60% of your maximum (120 beats per minute minus your age).  Do this 3 - 5 times a week for 30 minutes each time at 60-75% of your maximum heart rate.

 Manage your stress.  Stress increases the fluctuations in blood sugar and decreases the body's ability to absorb glucose. 

 Ensure that you have a least 2 well formed bowel movements a day. 

 Address any underlying health concerns.  Diabetes is a systemic health condition.  This means that it affects all other body systems, and that other illnesses often worsen diabetes. 

Glycemic Index (GI)

The glycemic index ranks foods based on their immediate effect on blood sugar levels.  The higher the GI of a food, the faster it will raise blood sugar levels and increase insulin secretion.  The following is a sample of popular foods and their GI.  The GI rating is based on a single serving size.

The total glycemic index of a meal is based on the balance between all the foods eaten.   Combining foods with a high GI and low GI will give you an intermediate GI. For a listing of foods according the glycemic index visit www.mendosa.com/gilists.htm