Type 2 is the most common form of diabetes, affecting 85-90% of all people living with diabetes. With type 2 diabetes, the pancreas does produce insulin, but it is not produced in the amount your body needs.
The good news is that type 2 diabetes can be well managed with healthy eating and regular physical activity.
Managing diabetes with healthy eating and exercise can reduce the risk of:
For more information about diabetes read Diabetes: The Facts by Dr. Fran Bruce from LifeShape Clinic.
Healthy eating for diabetes is simply a well-balanced eating pattern that follows the following basic guidelines:
To attain a healthy and balanced diet it’s recommended that you aim to eat the following from the five food groups each day.
| Food group & serves per day | Serve size |
|---|---|
| Breads and cereals - three serves | 1 slice bread or ½ bread roll ½ English muffin ¾ cup flake type cereal ½ cup cooked rice 1 cup cooked pasta |
| Vegetables - five serves | ½ cup sweet corn 1 small boiled or 1/3 cup mashed potato ½ cup cooked vegetables 1 cup salad vegetables |
| Fruit - two serves | 1 medium piece fruit or 2 smaller pieces of fruit (apricots, kiwi, plums). 1 cup chopped or tinned fruit. ½ cup juice |
| Milk and milk products - two to four serves | 250ml milk. 200g (small tub) natural or diet yoghurt 2 slices cheese |
| Meat and meat alternatives - two serves | 65-100g meat/chicken/fish (eg. ½ cup mince/2 small chops) 2 large eggs |
Foods containing carbohydrates are the only foods that have a direct effect on blood glucose levels.
It is important to include carbohydrate foods in your diet. However, it is best to have smaller more frequent amounts, instead of large servings.
Foods that contain carbohydrate include:
Carbohydrate-based foods are ranked by comparing their effect on blood glucose levels over a period of two hours.
Carbohydrate-based foods that are digested slowly enter your blood stream slowly. Consequently, your blood glucose level rises gradually and your body is able to remove glucose from your body as quickly as it enters, preventing sharp rises and falls in your blood glucose levels. These types of carbohydrate containing foods are labelled as low GI.
Conversely, carbohydrate-based foods that are broken down quickly enter your bloodstream quickly and increase your blood sugar levels more dramatically. These types of carbohydrate containing foods are labelled as high GI.
Moderate GI foods break down at a rate between low and high GI foods.
It is recommended that those living with diabetes eat more low and moderate GI foods, but do not exclude high GI foods.
Being physically active can make it easier to manage your weight and your diabetes. Find an activity that you enjoy and aim for 30 minutes of physical activity each day. Always check with your doctor before starting any physical activity.
Every person with diabetes has the power to help prevent or delay diabetes complications through self-care treatment. Having regular medical checkups can also help prevent dangerous diabetes complications from developing. For more information, please contact the friendly staff at LifeShape Clinic to speak with a dietitian.
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