Type 2 diabetes is a chronic condition that affects the way your body uses glucose, the primary source of energy. When you have Type 2 diabetes, your body either resists the effects of insulin — a hormone that regulates the movement of sugar into your cells — or doesn't produce enough insulin to maintain normal glucose levels.
Type 2 diabetes significantly differs from Type 1 diabetes. While both types pertain to issues with insulin regulation, the causes and development are different. In this post, we’ll discuss how diabetes affects the body before getting into how you can use nutrition to manage your diabetes in the best ways possible!
Let us know at Catalyst Nutrition and Training if you have any questions!
Two Types of Diabetes
Type 1 Diabetes
Type 1 diabetes is an autoimmune condition where the body's immune system mistakenly attacks and destroys the insulin-producing beta cells of the pancreas. As a result, the body produces little to no insulin. Individuals with Type 1 diabetes must take insulin every day to survive. This type often develops in children and young adults but can occur at any age.
Type 2 Diabetes
In contrast, Type 2 diabetes mainly occurs as a result of lifestyle factors and is more common in adults. With this type, the pancreas either doesn't produce enough insulin or the body's cells develop a resistance to insulin. In the early stages, lifestyle changes can significantly help manage the condition, though insulin therapy may be needed as the disease progresses.
Diagnosing Type 2 Diabetes
Healthcare professionals diagnose Type 2 Diabetes using several types of blood tests. It's important to understand what each of these tests involves and what the results mean.
Fasting Blood Glucose (FBG) Test
This is a simple blood test that checks your blood glucose levels after an overnight fast (not eating for at least 8 hours). If your fasting blood glucose level is 126 milligrams per deciliter (mg/dL) or higher on two separate tests, you will be diagnosed with diabetes.
Oral Glucose Tolerance Test (OGTT)
This test begins with a fasting blood glucose test. You are then given a sweet liquid that contains a known amount of glucose. Your blood glucose levels are then checked several times over the next 2-3 hours. A blood sugar level of less than 140 mg/dL is normal. A reading between 140 and 199 mg/dL indicates prediabetes. A reading of 200 mg/dL or higher after two hours indicates diabetes.
Hemoglobin A1C (HbA1c) Test
This blood test reflects your average blood sugar level for the past 2 to 3 months. It works by measuring the percentage of blood sugar attached to hemoglobin, the oxygen-carrying protein in your red blood cells. An HbA1c level of 6.5% or higher on two separate tests indicates diabetes.
It's crucial to get regular check-ups and blood tests, especially if you have risk factors for Type 2 diabetes. Early diagnosis can lead to timely treatment- reducing the risk of serious complications.
Risk Factors for Type 2 Diabetes
Various risk factors increase the likelihood of developing Type 2 Diabetes. Some of these factors include:
Age
Although it can occur at any age, the risk of Type 2 Diabetes increases as people get older, particularly after age 45.
Family History
The risk of Type 2 Diabetes increases if your parent or sibling has the disease.
Weight
Being overweight or obese, particularly with visceral fat (fat that surrounds the abdominal organs), is a primary risk factor for Type 2 Diabetes.
Physical Inactivity
Physical activity is a key part of managing and preventing Type 2 Diabetes. Regular exercise can help control your weight, increase insulin sensitivity, and strengthen your heart.
The American Diabetes Association recommends at least 150 minutes of moderate-intensity aerobic exercise each week, spread over at least three days, with no more than two consecutive days without exercise. Moderate-intensity activities include brisk walking, swimming, or biking.
It's also recommended to include resistance training in your routine two to three times a week. This training could include weightlifting or bodyweight exercises like push-ups and squats.
History of Gestational Diabetes
Women who have had gestational diabetes have a significantly higher risk of developing Type 2 Diabetes later in life. According to the Centers for Disease Control and Prevention, about 50% of women with gestational diabetes go on to develop Type 2 Diabetes.
High Blood Pressure
The link between high blood pressure and Type 2 Diabetes is well-established. Both conditions share similar risk factors, such as being overweight, having an unhealthy diet, and physical inactivity. Furthermore, having high blood pressure increases insulin resistance, a key feature of Type 2 Diabetes.
High Cholesterol
High levels of low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol, or low levels of high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, increase the risk of Type 2 Diabetes.
High levels of LDL can cause insulin resistance, a precursor to Type 2 Diabetes - Ideally, LDL levels should be less than 100 milligrams per deciliter (mg/dL).
HDL levels should ideally be above 60 mg/dL. Levels less than 40 mg/dL for men or less than 50 mg/dL for women are considered low and increase the risk for developing Type 2 Diabetes.
Symptoms of Type 2 Diabetes
Symptoms of Type 2 Diabetes often develop slowly — over several years — and can be so mild that you might not even notice them. However, some common signs include:
Frequent Urination & Increased Thirst
When your body can't properly process glucose, excess sugar builds up in your bloodstream, causing increased urination and subsequently, more thirst.
Increased Hunger
Without enough insulin to move sugar into your cells, your muscles and organs become depleted of energy, triggering intense hunger.
Unexplained Weight Loss
Despite eating more than usual to relieve hunger, you may lose weight as your body uses alternative energy stored in muscle and fat.
Fatigue
If your cells are deprived of sugar, you may become tired and irritable.
Blurred Vision
High blood sugar levels can affect your eyes, causing blurred vision. When blood sugar levels are high for an extended period, the tiny blood vessels that nourish the retina of the eye can be damaged. Additionally, high blood sugar can cause the lens in the eye to swell, which can also lead to blurry vision.
Preventing Type 2 Diabetes
There's plenty you can do to reduce your risk of developing Type 2 Diabetes and improve the condition. Here's a more detailed look at the prevention and reversal strategies:
Regular Physical Activity
Physical activity is critical. It can help you lose weight, lower your blood sugar, and boost your sensitivity to insulin. The American Diabetes Association recommends at least 150 minutes of moderate-intensity aerobic exercise each week.
Maintain a Healthy Weight
Excess weight, particularly if stored around the abdomen, increases the body's resistance to insulin. Maintaining a healthy weight can significantly reduce your risk of developing Type 2 Diabetes. Even a modest weight loss of 5-10% of your total body weight can make a difference.
A Healthy Eating Plan
A diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can help manage your blood sugar levels and weight. Limit processed foods and beverages high in sugar.
Limit Alcohol
Too much alcohol can lead to weight gain and may increase your blood pressure and triglyceride levels — all risk factors for diabetes.
Quit Smoking
Smokers are roughly 50% more likely to develop diabetes than nonsmokers, and heavy smokers have an even higher risk.
Regular Screenings
Regular diabetes screenings are important, especially if you have risk factors for the disease. Early detection can help prevent serious complications.
Sleep Well
Quality sleep is an essential part of maintaining good health and it plays a critical role in the prevention of Type 2 Diabetes. A lack of sleep or chronic sleep deprivation can lead to changes in hormone levels, specifically insulin and cortisol, leading to increased blood sugar levels and weight gain.
Manage Stress
High levels of stress can affect blood sugar levels and lead to poor dietary choices. Techniques like mindfulness, yoga, or deep-breathing can help manage stress
Nutrition Tips for Prevention and Management of Type 2 Diabetes
Balanced Meals: Aim for balanced meals that include a combination of complex carbohydrates, lean proteins, and healthy fats. This helps stabilize blood sugar levels and provides sustained energy throughout the day. Include a variety of colorful fruits and vegetables to ensure a good intake of vitamins, minerals, and dietary fiber.
Regular Eating Schedule: Establishing regular eating times can help regulate blood sugar levels and prevent spikes and crashes. Aim for three balanced meals and healthy snacks in between, if needed. Avoid skipping meals, especially breakfast, as it can lead to overeating later in the day.
Portion Control: Be mindful of portion sizes to manage calorie intake and maintain a healthy weight. Use smaller plates and bowls to visually control portion sizes. Practice portion awareness by measuring food servings initially until you become more familiar with appropriate portion sizes.
Focus on Fiber: Include fiber-rich foods in your diet, such as whole grains, legumes, fruits, and vegetables. Fiber slows down digestion and helps regulate blood sugar levels, promotes satiety, and supports overall digestive health.
Choose Lean Proteins: Opt for lean sources of protein, such as skinless poultry, fish, legumes, tofu, and low-fat dairy products. These options provide essential nutrients without adding excessive saturated fat.
Incorporate Healthy Fats: Include healthy fats in your diet, such as avocados, nuts, seeds, olive oil, and fatty fish like salmon. These fats provide important omega-3 fatty acids and can help improve insulin sensitivity and reduce inflammation.
Limit Sugary Drinks and Processed Foods: Sugary drinks, including soda, fruit juices, and sweetened beverages, can lead to rapid spikes in blood sugar levels. Minimize or avoid these drinks and opt for water, herbal tea, or unsweetened beverages instead. Additionally, limit processed foods that are often high in added sugars, unhealthy fats, and sodium.
Read Food Labels: Learn to read food labels to identify added sugars, saturated fats, and sodium content in packaged foods. Choose foods with minimal added sugars and opt for lower-sodium options.
Need some inspiration for balanced and nutritious meals? Here’s a few recipe ideas!
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