A dietician shares 5 practical tips for Type 2 diabetes

One of the most important ways of managing type 2 diabetes is through a healthy, balanced diet, ofcos besides taking medication and exercising. Being mindful of your carbohydrate intake, eating smaller meals regularly, and choosing healthy, nutrient-dense options can help you manage the risks of complications of diabetes.

Here some of the best top 5 practical tips I share with my clients:

1. Make a grocery list

No matter how you shop whether it is in-store or online , the basics of healthy eating remain the same. Making a grocery list will come in hand with helping you with the following:

• To avoid overbuying, 1st check your fridge refrigerator and pantry for items that you already have. Make a shopping list.

• Stick with the items on your list to avoid costly “impulse” purchases.

• If you are shopping online, do it smart. You need to review your past orders to jog your memory for items you need.

• Stick to your list and resist the need to add unwanted items to your trolley. Tempting, unhealthy foods seem to lurk in every aisle, threatening to offset your health goals.

• And lastly, as much as possible buy foods from these 5 food groups: fruits, vegetables, whole grains, lean proteins and low-fat or fat-free dairy foods.

2. Identify your food triggers

“Eat in moderation. Only eat until you’re full. Choose more whole foods. Eat this. Don’t eat that”.

Without doubt this probably one the advice you have heard ever since you have been diagnosed with type 2 diabetes.

But even with this knowledge, many people still struggle with cravings or overeating. One helpful tool is to identify your food triggers. According to Dr Aronne in every person, there are usually two to three feelings that can trigger unhealthy food decisions, even if you “know better.” He says that right now, or the next time you go to reach for that brownie, ask yourself what the root of your craving is:

• Are you bored? Tired? Stressed?
• Using food as a reward?
• Connecting food to a past memory?
• Are you restricting or “being good” during the week, but letting yourself go on the weekends?
• Did you not eat enough during the day, which is causing you to overeat at night?
• What’s ultimately the underlying reason you’re ending up choosing those sugary, fatty, and refined comfort foods?

Once you’re able to identify your common food triggers, ask yourself what you can do to better address the underlying issue and satisfy your need directly. Perhaps it’s meditation, going for a walk, having a cup of tea, or going to sleep earlier.

3. Stay hydrated

Can you believe that some parts of SA such Pretoria are already expected to see temperatures as high as 37 degrees with Johannesburg three degrees behind at 34, this is according to the South African Weather Services. And apparently temperatures are becoming increasingly higher every day,” said the SAWS.

So here is how much water you should be drink:
If you’re living with diabetes, you should drink plenty of fluids — about 1.6 liters (L) or 6.5 cups per day for women; and 2 L or 8.5 glasses per day for men.

But there is other ways to get hydrated besides just drinking plane water:

• You can dash your water add a few squeezes of fresh lime or lemon juice, ginger and fresh mint and some ice or even sparkling water, as long as it’s sugar-free.

• You should, however, avoid energy drinks, fruit juices, and sodas. These beverages contain a lot of sugar and can further increase your blood sugar.

Here is more on how to avoid dehydration.

Meal timing and frequency

But why should you care about increasing temperatures? Because staying hydrated is a big concern if you have diabetes. Keeping your blood sugar within a normal range helps your body maintain a healthy fluid balance. But it also helps to stay hydrated. Drinking water not only fights dehydration, it can also help your body get rid of excess glucose.

When you eat might not seem nearly as important as what you eat. And while a balanced, healthy diet is absolutely key, increasingly more evidence is showing that the timing of your meals matters, too

The consistency and timing of your meals/snacks throughout the day is key to keeping your body energized and happy and provides benefits to your overall health and well-being.

One reason why regular mealtimes are important for your health is because they help regulate your body’s internal circadian clock, Crosby et al, 2019. This clock runs in the background to optimally carry out your body’s essential functions like sleep and digestion. If this clock is disrupted, it’s believed to contribute to chronic conditions like cardiovascular disease or type 2 diabetes.

Some of the practical ways you can implement to ensure you do not disrupt the clock are:

• Keep a consistent, evenly spaced meal schedule
• Set eating interval durations
• Have your 1st meal of the day early on in the morning, do not skip breakfast
• Don’t make a habit of eating too late at night

“Think of diabetes management as a series of experiments that can help you maximize your self-management,” . “They are not a pass or fail exercise and do not have good or bad judgments associated with them. By experimenting, you learn more about YOUR diabetes and what gets you the results you want”, Association of Diabetes Care and Education specialists

5. Eat your protein and vegetables 1st before carbohydrates

Studies indicate that eating protein and vegetables before carbohydrates leads to lower post-meal glucose and insulin levels in obese patients with type 2 diabetes.

Carbohydrates raise blood sugar, but if you tell someone not to eat carbs or cut back — it’s hard for them to comply. But if you suggest a change in the sequence of how they eat carbs, they might comply, says Dr Aronne, 2015.

Photos by Elena Mozhvilo , Farhad Ibrahimzade and Melissa Walker Horn on Unsplash

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