Diabetes And Diet

What to eat to improve your disease outcome

- Alex Mlynek

WHEN IT COMES TO TYPE 2 DIABETES, MAKING SMALL, SUSTAINABLE CHANGES toward healthy eating can make a big difference. But what that change looks like depends on where you’re starting from, says registered dietitian Joanne Lewis, director of healthy eating and nutrition programming at Diabetes Canada.

“Generally, when it comes to type 2 diabetes, there isn’t a specific diet that is recommended,” says Lewis. That said, the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets lend themselves to improved outcomes for diabetes, she says. Also, nudging yourself toward eating more plant-based foods and less highly processed foods is a good step.

What about carbs? Type 2 diabetes means that you can’t use the insulin in your body or your body isn’t able to make enough insulin, both of which can cause a buildup of sugar in your blood. For this reason, some researchers are beginning to look into the effects of a very low-carbohydrate diet on diabetes. But Lewis says that it’s not yet clear whether this approach can be applied broadly because the research is limited and still in its infancy. Furthermore, a low-carb diet can be difficult to maintain long-term, says Lewis, and some may find it challenging to manage their blood sugar levels. If you do try it, Lewis says that you should always consult your healthcare team, as your diabetes medication may need adjustment.

“Making small, significant changes will have a much more positive impact over time than following a dramatic dietary change in the short term,” she suggests. Instead of drastically reducing carbs, she recommends a more realistic plan: Choose smaller portions of carbs and, when you can, go for ones that are lower on the glycemic index, such as bulgur and barley. Even then, though, it’s important to be mindful that eating too much of these whole grains may impact your blood sugar.