Being diagnosed with type 2 diabetes (T2D) is undoubtedly overwhelming. From developing recent eating habits to taking different medications, it will probably feel as if it’s essential to change every thing suddenly. Fortunately, there are methods to adapt to your recent life with diabetes that may make it easier to avoid being overwhelmed. 

The role of nutrition in diabetes management

In the case of establishing recent eating habits, taking small steps is essential. But first, it’s essential to know the role nutrition plays in blood glucose levels (BGLs). 

Foods are made up of either carbohydrates, protein or fat (or a combination of two or three). Carbs, when broken down during digestion, turn into glucose, which enters your bloodstream and raises BGLs. This is the reason carbs get a foul rap where diabetes is worried, regardless that glucose is our bodies’ preferred source of energy! 

Carbohydrates are present in foods like:

• Bread
• Pasta
• Cereal
• Desserts
• Fruits
• Vegetables (starchy ones that raise BGLs are peas, corn, potatoes and squash)

Foods containing protein can even impact BGLs if eaten in higher quantities, especially when you don’t eat many carbs in a meal. It’s because your body needs energy, or glucose, and it can break protein down for energy if there aren’t enough carbs available. 

Options that provide protein include: 

• Fish
• Chicken
• Beef
• Eggs
• Edamame

Then again, fat-containing foods don’t affect BGLs. Despite this, it’s essential to incorporate fat in your eating pattern without going overboard. Specializing in “healthy fat,” also called unsaturated fat, helps increase levels of HDL (“good cholesterol) and reduce levels of LDL (“bad cholesterol), benefitting heart health.

Foods with high unsaturated fat content include:

• Oil (like olive and canola)
• Nuts 
• Nut butters 
• Chia seeds

The primary takeaway is that eating a balanced weight-reduction plan with carbs, protein and fat will profit your overall health and BGLs!

Start small

As with every recent habit, changing what or the way you eat needs to be done slowly. This makes the method easier and fewer overwhelming.

Start by enthusiastic about what you sometimes eat. Don’t judge yourself; this is just a approach to know where you’re ranging from. Take into consideration which foods you want. Which of them do you may have access to? What are realistic options for you? When do you sometimes eat?

Then, work out what your typical plate looks like. Is it mostly crammed with meat? Do you may have veggies on it more often than not? There’s a approach to lay out your plate, called the Plate Method, that means that you can eat a balanced number of carbs, protein and fat with a view to stabilize BGLs. 

After all you’ll wish to create your plate using what is obtainable to you. Nonetheless, if you may have access to quite a lot of foods, here’s methods to lay them out in a way that can best profit your BGLs.

Fill half your plate with non-starchy veggies

Start by adding any veggie you wish (except corn, potatoes, squash or peas—those are for a special category). Non-starchy vegetables don’t have many carbs, in order that they won’t raise your BGLs much. Nonetheless, they do have fiber, which slows digestion to assist keep BGLs stable.

Add protein to 1 / 4 of your plate

Next, select protein foods just like the ones listed above. Take into account that certain foods high in protein may also be high in carbs, corresponding to black, kidney and pinto beans. Beans can be considered each a carb and a protein source.

Finish filling your plate by adding carbs to the remaining quarter

Finally, add carb-containing foods to the remaining of your plate, corresponding to whole grains (like pasta, bread or rice), starchy vegetables, beans (like black, kidney, pinto and navy), fruit and dairy products. Filling only 1 / 4 of your plate with carbs will decrease the likelihood of your BGLs spiking.

In the case of beverages, water or zero-calorie drinks are best, as they don’t affect BGLs.

Take into consideration adding, not subtracting

What happens when you’ll be able to’t have or do something? When you’re like most individuals, you’ll do what you’ll be able to to get or do what you’re told to not! The identical thing happens with eating. There’s numerous misinformation on the market about carbs, and doctors might even inform you to not eat them. 

Nonetheless, since our bodies need carbs and use them for energy, it’s useful to still eat them. The trick lies in what you’ll be able to add to carbs in order that they are less prone to significantly increase your BGLs. 

When you follow the Plate Method, you’re already adding fiber and protein to your meal, which each help slow digestion and reduce the chance of BGL spikes.

Nonetheless, when you’re eating out or having a snack, consider pairing a carb-containing food with one which has protein, fat or fiber. Combos that include several nutrients are:

• Whole wheat crackers with cheese
• Peanut butter and an apple
• Greek yogurt
• Cottage cheese and peaches
• Avocado toast

You could find much more diabetes-friendly snack ideas here. 

Concentrate to timing

How often and while you eat also impacts BGLs. It’s best to eat meals and snacks three or more hours apart to make sure your food might be fully digested and so BGLs stay regular. As well as, try to not eat too near bedtime, as this may increase the chance of going to bed with high BGLs, which may then negatively impact your sleep.

While a brand new diabetes diagnosis might be overwhelming, there are methods to make your “recent normal” easier, especially with regards to establishing recent eating habits. Understanding the role of nutrition in BGLs, starting small and specializing in what you’ll be able to add to your eating pattern as a substitute of taking things away are ways to ease into your recent life with diabetes.

And, when you’re on the lookout for support while navigating your diagnosis, consider joining the Beyond Type 2 Community!

Editor’s Note: Educational content for newly diagnosed individuals with diabetes is made possible with support from Abbott, makers of the Freestyle Libre 3 system, a founding partner of Beyond Type 2. Editorial control rests solely with Beyond Type 2.