Diet in Type 2 Diabetes: Not a Restriction, but a Path to Health
A diet for type 2 diabetes is not a temporary measure but the foundation of therapy and a new, healthy way of eating. Its main goal is not only to lower blood sugar levels, but to achieve stable disease control, reduce the risk of complications, normalize body weight, and improve overall well-being. Today, the concept of a “diabetic diet” is outdated; it has been replaced by the principles of rational, balanced, and mindful nutrition.
Main Goals of Medical Nutrition
Achieving and maintaining target blood glucose levels (glycemic control).
Reducing insulin resistance (increasing cellular sensitivity to endogenous insulin).
Weight management: even a 5–10% reduction in body weight significantly improves glucose levels and lipid profile.
Prevention of cardiovascular complications: control of blood pressure and cholesterol levels.
Providing the body with all essential nutrients.
Modern Approaches and Principles (Table No. 9 Reinterpreted)
A modern diet for type 2 diabetes is based not on strict prohibitions, but on choosing healthy foods and controlling portions. It is often described as Low-Carb Healthy Fat (LCHF) with an emphasis on fiber, or as a Mediterranean-style diet.
1. Carbohydrate Control Is the Key Rule
You do not need to eliminate carbohydrates completely—rather, choose the right ones and control their quantity.
Favor “slow” carbohydrates with a low glycemic index (GI): vegetables (except potatoes), leafy greens, whole grains (buckwheat, bulgur, quinoa, coarse oats), legumes (lentils, chickpeas, beans).
Strictly limit “fast” carbohydrates with a high GI: sugar, honey, sweet pastries, white bread, refined rice, semolina, sweet beverages, most breakfast cereals.
Use the plate method: half of the plate should be non-starchy vegetables, one quarter protein (fish, poultry, tofu), and one quarter complex carbohydrates (grains or whole-grain bread).
2. Increase Fiber Intake
Dietary fiber slows glucose absorption, lowers cholesterol, and promotes satiety. Aim for at least 25–30 g per day from vegetables, greens, bran, berries, flaxseed, and chia seeds.
3. Choose the Right Fats
Healthy fats: avocado, nuts (20–30 g per day), seeds, fatty fish (herring, salmon, mackerel—2–3 times per week), olive oil, flaxseed oil.
Avoid unhealthy fats: trans fats (margarine, fast food, confectionery), and excess saturated fats (fatty red meat, processed meats, lard).
4. Adequate Protein Intake
Protein does not directly raise blood sugar and provides long-lasting satiety. Sources include poultry, fish, seafood, eggs, cottage cheese and cheeses with moderate fat content (5–9%), tofu, and legumes.
5. Meal Timing and Hydration
Regular meals: 3 main meals plus 1–2 snacks help prevent sharp blood sugar fluctuations.
Adequate hydration: 1.5–2 liters of water per day. Completely avoid sweetened beverages and limit fruit juices—even freshly squeezed ones.
Popular Dietary Approaches in Type 2 Diabetes
(Require medical approval)
Low-Carbohydrate Diet (Low-Carb): Limiting carbohydrates to 50–130 g per day, focusing on vegetables, protein, and healthy fats. Effective for rapid glucose and weight reduction. Important: monitor ketone levels and kidney function.
Mediterranean Diet: The gold standard for cardiovascular and metabolic health. Emphasizes vegetables, fruits, fish, olive oil, nuts, and whole grains. Moderate wine intake only with medical approval.
DASH Diet (Dietary Approaches to Stop Hypertension): Originally designed to lower blood pressure, it is well suited for people with diabetes due to reduced salt and sugar and emphasis on vegetables, fruits, and lean protein.
Intermittent Fasting (e.g., 16/8): Eating within an 8-hour window and fasting for 16 hours. May improve insulin sensitivity. Strictly contraindicated when using glucose-lowering medications—especially sulfonylureas or insulin—without treatment adjustment.
Foods to Avoid Completely
Sugar, candies, milk chocolate, ice cream.
Sugary sodas, packaged juices, lemonades.
White-flour baked goods, cakes, pastries.
Fast food, chips, flavored crackers.
Fatty meats (pork, lamb) and processed meat products (sausages, hot dogs).
Practical Tips for Getting Started
Keep a food diary (paper or app-based) to track the relationship between food intake and blood glucose.
Read labels: focus on total carbohydrates, sugar, and fiber content.
Cook at home: this is the only way to fully control ingredients.
Do not starve: hunger leads to setbacks and dangerous conditions (hypoglycemia with certain medications).
Seek support: a dietitian, endocrinologist, diabetes education programs, or support groups can help you stay on track.
Conclusion
A diet for type 2 diabetes is a lifelong, personalized plan for healthy eating—not a list of prohibitions. It should be flexible, comfortable, and enjoyable. Its main purpose is not to complicate life, but to provide more energy, stable blood sugar levels, and a lower risk of complications. The key to success is not perfection, but consistency and mindful choices in favor of healthy foods.
Any dietary changes—especially when using glucose-lowering medications or insulin—should always be discussed with your healthcare provider to adjust therapy and prevent hypoglycemia.