What kind of diet can I start if I have type 2 diabetes?

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You can choose a number of foods from lists including categories such as carbohydrates, proteins and fats. One serving in a category is called a "choice." A food choice has about the same amount of carbohydrates, protein, fat and calories — and the same effect on your blood glucose — as a serving of every other food in that same category.

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Similarly, eating plenty of foods high in fiber can enhance blood sugar management and help keep you feeling fuller for longer to help prevent eating when you’re not hungry. Your diet should also be sustainable and easy to follow. Diet plans that are overly restrictive or don’t fit your lifestyle can be much harder to stick with in the long run.

However, some foods are more nutrient-dense choices than others. This means they’re richer sources of vitamins and minerals. Plus, they contain less fat, sugar, and cholesterol. Limiting your consumption of foods high in saturated fat, trans fat, and added sugar can help support better blood sugar management and prevent health complications related to diabetes, according to .

A found that people with type 2 diabetes who follow the Mediterranean diet tend to have lower blood sugar levels than those who follow a conventional American diet. The Mediterranean diet has also been linked to reduced weight and decreased cholesterol and blood pressure levels. What’s more, one noted that following the Mediterranean diet long-term could be linked to a 20–23 percent lower risk of developing type 2 diabetes and a 28-30 percent lower risk of heart problems.

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Glucose is the sugar and starch that comes from the food you eat, which fuels your body. Insulin is a hormone that carries glucose from your blood into your cells. Without enough insulin, sugar builds up in your blood and can cause serious health problems. Pre-diabetes is when your fasting blood glucose (blood sugar) level is above normal.

Many people opt for carb counting, which involves measuring the amount of carbohydrates that you consume at each meal. Although carb allotments can vary based on your nutritional needs and the medications you may be taking, most recommend sticking to about 15–30 grams of carbohydrates in each snack and 45–60 grams of carbs per meal.

You should also consult with them before making any changes to your current diet. In some cases, your doctor may recommend modifying the dosage of your medications to account for these modifications. Additionally, be sure to discuss with your healthcare provider before starting supplementation, especially if you’re taking medications for diabetes.

Always start with a low dose and work your way up to assess your tolerance and reduce the risk of negative side effects. A diabetic diet should include plenty of nutrient-dense whole foods, including non-starchy veggies, high-quality protein and heart-healthy fats. There are several methods for keeping carbohydrate consumption in check, including the plate method and carb counting.

Researchers aren’t sure why Type 2 diabetes causes these problems with the way your body processes sugar. However, being overweight or obese is the biggest risk factor for developing Type 2 diabetes. Having excess body fat in your abdomen, lack of physical activity, family history and age also increase your risk.

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Do you have type 2 diabetes, or are you at risk for diabetes? If so, then you’ve come to the right place. This guide gives you an overview of what you need to know about treating and reversing type 2 diabetes. Our other guides can teach you more about the symptoms of diabetes, as well as provide specific information about type 2 diabetes and type 1 diabetes. Many people with diabetes or prediabetes have improved their health with dietary changes.

What’s more, the body’s tissues can’t effectively use glucose for energy because too much of it stays in the bloodstream instead of entering the cells. It is important to recognize that high glucose levels are a consequence of an underlying process that has been going on for years before blood sugar becomes high.

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Left unchecked, you can see how this will lead to a vicious cycle: insulin resistance leads to high insulin levels, which make it easier to gain weight by accumulating fat, which increases insulin resistance, which leads to high insulin levels, which leads to more weight gain, and so on goes the cycle.

However, please note that with prediabetes and early stages of type 2 diabetes, you may not notice any symptoms. If you think you have any of the warning signs of diabetes, see your doctor. Our guide on what you need to know about blood sugar can help you learn more about both high and low blood sugar.

Carbohydrates, or carbs, usually come from starches or sugars and turn into glucose when they are digested. When glucose enters the bloodstream, it’s called blood glucose, or blood sugar. Carbohydrates The more carbohydrate eaten in a meal, the more sugar is absorbed into the bloodstream and usually the higher the blood sugar will be.

This evidence suggests that type 2 diabetes does not have to be a progressive and irreversible disease. It is clearly a treatable disease. As recently as 50 years ago, type 2 diabetes was extremely rare. Now, around the world, the number of people with diabetes is increasing rapidly and is heading towards 643 million by 2030.

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You make food choices every day. Whole wheat or white bread? A side of French fries or fresh fruit? Eat now or later? Choices about what, when, and how much you eat affect your blood sugar (glucose), and also your blood pressure and cholesterol. Understanding how food affects blood glucose is the first step in managing diabetes.

After you eat carbohydrates, your blood glucose rises. Fruit, sweet foods and drinks, starchy foods (such as bread, potatoes, and rice), and milk and milk products contain carbohydrates. Carbohydrates are important for health. But when you eat too many at once, your blood glucose can go too high. This is even more likely if you don't have or take enough insulin for that food.

Some diabetes medicines that are taken by mouth help you make more insulin. Or they help your insulin work more efficiently. So your medicines and food plan have to work together. If you take insulin shots, you need to be very careful to match the amount of carbohydrates you eat with your insulin dose.

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Physical activity is an important way to control blood glucose, too. Try to exercise at the same time every day. That way you can build the extra calories you need for exercise into your meal plan. With other medicines, you may have more choices about how much you eat and when.

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You can eat the same foods as everyone else, but you have to carefully watch for certain details. That’s where your diabetes meal plan comes in. A personal meal plan tells you the time of day to eat meals and snacks, the types of food to eat, and how much.

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Most fad diets don’t live up to the hype, let alone serious scientific scrutiny. But intermittent fasting seems to be an exception. These plans involve going without caloric foods or drinks for an extended period of time—anywhere from 16 hours to several days—and they have become increasingly popular. Research has also found them to be effective for weight loss.

For this and other reasons, experts are actively looking at the effects of intermittent fasting among people with Type 2 diabetes. However, there are some safety concerns. “People with diabetes should be those who benefit most from intermittent fasting,” says Benjamin Horne, director of cardiovascular and genetic epidemiology at Intermountain Healthcare in Utah.

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Meanwhile, his study also found that intermittent fasting aided weight loss and improved measures of fasting blood sugar, hemoglobin A1C, and overall quality of life. For people who aren’t taking drugs to lower their blood sugar, Horne says the risk of hypoglycemia seems to be very low. “People should still consult with someone who treats diabetes—a physician such as an endocrinologist, or at least a nutritionist who is trained in diabetes treatment,” he says.

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“It’s not so much should they or shouldn’t they. It’s more the degree to which they should be monitored,” he says. (That does not extend to patients with Type 1 diabetes; Horne says that for this group, intermittent fasting is too risky.) Aside from hypoglycemia, a second major concern is dehydration.

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While drinking water or other noncaloric liquids while fasting can reduce these risks, people who have Type 2 diabetes along with other chronic diseases—such as heart disease or kidney disease—probably shouldn’t attempt fasting diets. The same goes for older, frail people with diabetes. “Fasting puts stress on the body and organs,” he says.

While hidden dangers could emerge, intermittent fasting—with expert oversight—seems to be safe for most people with Type 2 diabetes. : How People With Type 2 Diabetes Can Lower Their Risk of Health Problems While intermittent fasting may present risks for some, it could also provide benefits over and above other approaches.

“It’s possible that intermittent fasting could lead to reduced insulin resistance,” says Kerry Mansell, co-author of that study and a professor in the College of Pharmacy and Nutrition at the University of Saskatchewan in Canada. Research supports this hypothesis. Some work on people with diabetes has found that intermittent fasting may increase insulin sensitivity and also reduce insulin levels in the blood.

Insulin resistance is associated with higher levels of inflammation and other risk factors for cardiovascular disease. “Even when people aren’t losing weight on a fasting regimen, some research has found that insulin sensitivity improves markedly,” Horne says. “This is something you typically don’t see with other caloric-restriction diets.” How could fasting produce these benefits? There are a handful of theories, and several of them may turn out to be true.

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Based on this work, some experts argue that the human body isn’t designed for the modern food environment and its three-meals-a-day-plus-snacks eating schedule. They say intermittent fasting may more closely resemble the way humans ate for most of our species’ history. More work is needed to iron all this out.

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m. each day, and avoid all caloric foods and drinks for the other 18 hours of the day. Meanwhile, someone on an alternate-day-fasting diet eats normally one day, but the next day consumes few or no calories. Finally, the 5:2 diet involves eating normally five days a week but fasting on the other two days.

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At this point, it’s unclear which of these, if any, is optimal for people with Type 2 diabetes. “I think time-restricted eating is probably the most common, followed by fasting two days a week,” Horne says. “But at the moment, I would say there is not one plan that stands out as a best option.” The “right” plan, he adds, is the one a patient will stick with.

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“People may encounter pushback, or their physician may not be very familiar with these regimens,” Horne says. If your doctor says that fasting isn’t right for you, that’s one thing. But if she or he seems dismissive of fasting diets in general, it may be worth seeking a second opinion from a provider who has experience with these plans.

But there is now evidence that it may be a helpful, or even superior, alternative to classic weight-loss plans for people with Type 2 diabetes. More Must-Reads From TIME at .

If you are someone who has diabetes, you may think that you should be following a special Diabetic Diet. Not necessarily. If you have diabetes, it doesn’t mean that you have to buy all these special foods. A healthy diet for people with diabetes is very much the same as a healthy diet for people without diabetes! This includes choosing foods that are high in fibre, a variety of lower carbohydrate containing fruits and vegetables, choosing lean cuts of meat, and reducing your intake of foods that are high in sugar, salt, and fat.