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Photo:Cavan Images/Getty Images
Cavan Images/Getty Images
First, take adeepbreath. It’s going to be OK. We know atype 2 diabetesdiagnosis can feel overwhelming: a Google search on “how to manage type 2 diabetes” gives you over 745 million different results, which feels like an overload of information when you have no idea where to even start. We get it—it’s tempting to go down that rabbit hole and make lists of all things youshouldbe doing. So instead of stressing out, let’s take a step back and turn to the experts that can give you simple lifestyle tools that actually feel manageable from the start.
Nearly 40 million people in the U.S. have diabetes, according to theCenters for Disease Control and Prevention. Diabetes is a chronic disease where your blood sugar is too high. Over time, if left untreated or inadequately managed, diabetes can cause damage to your eyes, kidneys, nerves and heart and may even increase your risk for certain cancers, according to theNational Institute of Diabetes and Digestive and Kidney Diseases.
1. Add Blood-Sugar Friendly Foods into Your Diet
Although the typical narrative surrounding nutrition with type 2 diabetes focuses on avoiding certain foods, Smithson says it’s more important to focus on the foods that you can add into your meals that will help stabilize your blood sugar.
“Most people are worried about food being ‘taken away’ but we really are adding more food and just making tweaks to food choices,” she explains.
Smithson says there are three main strategies she shares with her clients when it comes to making those nutritional changes in their diets without feeling restrictive and demanding.
Add More Vegetables to Your Plate
Specifically the nonstarchy kind. Experts from theAmerican Diabetes Associationrecommend following the Diabetes Plate Method, which recommends filling half of your plate with nonstarchy vegetables. These vegetables are high in fiber, helping keep blood sugar levels stable and making you feel fuller for longer.
Some popularnonstarchy vegetablesto add to your plate include:
What about the starchy kind? Don’t worry,starchy vegetablescan absolutely still be a part of your diet. These types of vegetables (like potatoes, yams, corn, peas and butternut squash) are also high in fiber and full of good-for-you nutrients. Given their higher starch content, the Diabetes Plate Method categorizes these foods as a carbohydrate. One-quarter of your plate should be carbohydrate.
Choose Carbohydrate Foods That Contain Fiber
Along with starchy vegetables, Smithson also recommends choosing carbs with a high amount of fiber.High-fiber carbsnot onlyhelp to control your blood sugar, but they also protect your heart, help you maintain good digestive health, assist with weight management and make you feel fuller for longer.
Examples of high-fiber carbs include:
These are known ascomplex carbsbecause they contain larger sugar molecules as well as fiber and thus take longer to break down during digestion, which helps withslowing down blood sugar spikes. On the other hand, refined carbohydrates (often called simple carbs) contain mainly simple sugars that are quickly digested, and lack other nutrients like fiber, which can cause those spikes in blood sugar.
Lean toward Lean Protein
According to Smithson, choosing lean proteins for your meals is key for stabilizing blood sugar. “Lean protein” is considered a protein source that contains a smaller amount of saturated fat.
Given how certain protein sources can be high in saturated fat—like most red meat and some dairy products—consider gravitating toward leaner sources of protein.
Some of thebest proteins for diabetesinclude:
2. Set Sustainable Exercise Goals
While nutrition is an important aspect of lowering blood sugar levels, managing a type 2 diabetes diagnosis goes beyond what’s on your plate. Other healthy lifestyle changes, such as exercise, are also key for keeping levels steady.
Thankfully, movement does not mean having to work out for long periods of time at the gym. (Unless you enjoy that kind of thing, of course.) Smithson says that simply setting a goal to move your body more—whether that’s in the house, apartment or even at work—will make a difference.
“Body movement can include cleaning your house, gardening or unloading a dishwasher or washing machine,” she says.
Practicingjoyful movementcan be a great place to start. When you’re ready to kick it up a notch,studies showa combination of strength training and cardio during the afternoons or evenings can help combat high blood sugar levels.
3. Focus On Reducing Your Stress
Believe it or not, even yourstress levelscan make a significant difference in managing your blood sugar with type 2 diabetes. A 2022 review published inCureusexplains that stress triggers the release of hormones that raise blood sugar; over time, this can lead to insulin resistance and diabetes. In the case of someone who has diabetes, they may notice that in times of excess stress, their blood sugar levels are consistently high.
Otherscience-backed ways to decrease stresscan include meditation, moving through simple yoga poses, practicing deep breathing and expressing gratitude.
4. Get Good Sleep
Being chronically sleep-deprived increases stress markers and elevates blood sugar, Smithson explains.
Bonus: Talk with a Medical Expert
While these lifestyle changes are an excellent place to start, it is always best to speak with the medical experts and avoid that internet rabbit hole altogether. Ask your doctor about medications and how they play a role in your type 2 diabetes management. Hire a dietitian who specializes in nutrition care for those with a type 2 diabetes diagnosis. Work with a personal trainer who can help you create a fitness routine that works well for your current lifestyle. These experts can help make your diagnosis easier to manage, and personalize a plan that makes sense for your life.
The Bottom Line
First and foremost, take a deep breath and don’t panic. Managing a type 2 diabetes diagnosis can feel like a tall order, but thankfully there are a number of resources and experts out there that can make the entire process easier for you.
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