Type 2 Diabetes is a progressive disease—it gets worse over time. Many people with type 2 diabetes require insulin within about 5 to 10 years of diagnosis.
There are things you can do to slow or prevent it from getting worse!
Two things that were shown to prevent progression in a recent study (https://www.healio.com/endocrinology/diabetes/news/in-the-journals/%7B375944b7-b9ea-41a1-8eaa-7f619ed93b29%7D/reductions-in-fasting-glucose-body-weight-delay-progression-of-early-type-2-diabetes) :
- Lower fasting blood glucose levels to less than 140 mg/dL.
- Lose 5-6% of your body weight.
Weight loss alone lowered fasting blood glucose, and, in turn, kept diabetes from progressing. The weight loss was minimal, just 5 to 6% of body weight (about 14 lbs weight loss for a person weighing 250 lbs).
The recommendations for eating and physical activity for diabetics are things that also help with weight management:
- Eat high fiber carbs (examples: whole grains and foods made with 100% whole grain such as flour, quinoa, wheat bulger, beans, lentils, peas, sweet potatoes, winter squash; cereals such as oatmeal, All Bran, Bran Flakes, Shredded Wheat, Wheat Chex).
- Include protein with each meal and snack (examples of good choices: fish, lean chicken, turkey, beef or pork, eggs, plain Greek yogurt, Cottage Cheese, small amounts of other cheeses).
- Eat LOTS of non-starchy vegetables. You want about half your plate to be vegetables at meals. Great vegetables: lettuce, spinach, kale, other greens, cucumber, carrots, celery, broccoli, cauliflower, cabbage, green beans, asparagus.
- Try more veggies for snacks too. They are very low in calories, but high in vitamins and minerals; they fill you up with fewer calories than other foods do.
- Avoid or limit refined carbohydrates. These include foods made with white flour, low fiber breakfast cereals such as Corn Flakes, Special K, Rice or Corn Chex, white pasta, or white rice.
- Avoid foods that are high in sugar, whether added sugar or natural sugar. These include 100% fruit juice, fruit drinks, regular sodas, candies, pastries, doughnuts, sugary cereals, sugar, honey, molasses, high fructose corn syrup, agave syrup.
- Get moving! ANYTHING that moves your body helps improve your blood glucose levels and helps prevent weight gain. Start small and work up!
- Get your walking shoes out and put them by your front door or your favorite chair every day for a few days. Then put them on every day for a few days. Walk out onto your porch, then for a few feet down your sidewalk. Gradually increase your walking until you are walking for 30 minutes each day. It is OK if it takes you a few months to get to that point.
Where to get extra help:
If you need some extra motivation, seek out an accredited Diabetes Education Class–in Central Oregon, they are offered at Synergy Health and Wellness (https://www.synergyhealthbend.com/ 541-306-6801) and at St Charles Hospitals in Redmond, Prineville and Bend (google St Charles Diabetes services for more information). Both of these programs will bill your insurance.
Lori Brizee Nutrition Solutions is offering telehealth diabetes education, see the consulting tab on our home page and then click on “Book a Consultation Online with Lori Brizee”. You can sign up for a full diabetes education program, that includes 6 visits, or sign up for individual consultations or monthly subscription. This is a great option for people who have a high insurance deductible, or who would like more diabetes education than is covered by insurance. Especially great for someone who is trying to figure out insulin! I do not bill insurance, but I do give you a “super bill” so that you can bill insurance at the out of network rate; if you bill them, the cost will go toward your deductible.
Check out diabetes friendly recipes on our blog: Go to Cooking 101 and you will see a variety of healthy, diabetes friendly recipes. https://loribrizee.com/category/cooking-101/
