Type 2 diabetes has been on the rise for the last decade, with a whopping 1.4 million Americans diagnosed each year. This accounts for adults and children. The most disheartening concept about this statistic is that type 2 diabetes, unlike type 1, is actually controllable and even preventable. Diabetes is when your body can’t regulate blood glucose- or sugar- properly, causing all sorts of harmful and long term effects. Type 2 is the form of diabetes that develops from insulin resistance. Insulin is the hormone that allows the sugar from the food that we eat into our cells, which is then converted into usable energy. If we eat too many foods high in carbohydrates and simple sugars, our blood sugar skyrockets. Insulin is then released in an attempt to lower and regulate our blood sugar. This feedback mechanism causes blood sugar to be lowered, which is the “crashing” feeling we get about 45 minutes after a sugary snack such as a muffin or donut. This rollercoaster effect of constant high and low blood glucose wreaks havoc on the body, and eventually leads to insulin resistance. Our cells become less sensitive to insulin, causing an influx of glucose in the bloodstream. Uncontrolled high blood sugar over time causes the blood to become sticky and viscous. This leads to damaged blood vessels and nerves which affects eye sight, hearing, lack of feeling in hands and feet, chronic inflammation and dehydration.

After being diagnosed with type 2 diabetes, the goal is to regulate blood sugar levels with diet before resorting to medication and insulin injections. The difficult part about this is, most of us are already comfortable with a certain type of lifestyle- which is usually filled with some unhealthy habits. And habits, as we all know, are not so simple to break. Our lives are hectic and busy, with the majority of the country constantly eating on the run. When we think about what foods are “convenient”, almost all of those options are carb based. Bagels, granola bars, soft pretzels and even food items we deem healthy, such as yogurt or smoothies can be culprits.

A large part of diabetes education is first understanding the vast amount of hidden carbohydrates entangled in our food system. Once we learn how to look at a food label and understand about how many grams of carbs we should be eating per sitting, it’s becomes less challenging to adhere to a diabetic friendly lifestyle.

An attainable goal is to stay under 200 grams of carbs a day. We should aim for no more than 30 grams for a snack, and average between 30-60 grams at meal time. The “diabetic exchange list” is a convenient source that lists all popular food items and the total carb count. A simple rule of thumb is to remember that 15 grams of carbs is roughly 1 slice of bread, 1/3 cup cooked rice or pasta, or 1 cup of fruit.

One of the most important guidelines to stabilize blood sugar, is to make sure that protein, fiber, or a healthy fat sources are combined with any carb. This is because fiber, protein and fat are slower digesting nutrients, meaning they will delay the rate carb digestion, preventing the high spike in blood sugar. It has also been shown that saving the carb portion of a snack or meal for last can also help slow down the rate of absorption. For example, if your snack is a handful of almonds and an apple, eat the almonds first and then the apple. The simple sugars from the apple will be more slowly digested thanks to the fiber, protein and healthy fats from the almonds.

By making sure that there is always fiber, protein and or healthy fat every time we eat, we are ensuring that blood glucose levels are stabilized. Even if it is a “complex carb” still try to add a protein. If you like oatmeal in the morning, add a hardboiled egg or a handful of walnuts. Also, rather than the sugar packed instant oatmeal, use plain or steel cut oats and add a drizzle of local honey or fresh berries. If you like a yogurt as a snack, make sure it doesn’t have more than 15 grams of sugar! (My favorite brands are Siggi’s, Chobani Simply 100 or Oikos Triple Zero).

Exercise is also a very important and useful tool in lowering and stabilizing glucose levels. The cells present in muscle are actually very sensitive to insulin, so the more muscle mass we have, the more our bodies will respond to insulin.

Changing habits takes time, focus and dedication. Registered dietitians can guide and support you to a healthier lifestyle, helping you to make achievable and sustainable adjustments.