Type 2 Diabetes - Understanding What's On Your Plate Helps Control Diabetes

No matter who you are, what you eat is very important. And as a Type 2 diabetic what you eat directly affects your blood sugar levels and your weight. Controlling what and when you eat is the most important part of your self-management, whether your aim is to lower and control your blood sugar or lose some weight.
You likely hear a lot about carbohydrates, but fat and protein are also important. If you feel a little confused by all the nutrition information you're receiving, here is a brief overview that will help you understand exactly what it is that's on your plate.
Everything we eat can be broken down into three categories...

• macronutrients,
• micronutrients, and
• water.

Macronutrients are components of food that our bodies need in large amounts, while micronutrients are needed in much smaller amounts. The macronutrients are...

• carbohydrate,
• fat, and
• protein.

The micronutrients are...

• vitamins and
• minerals.

Our body needs micronutrients, but in much smaller amounts than the macronutrients.
All three macronutrients - carbohydrates, fat, and protein - have important functions in our body. They are necessary for growth, maintenance, and repair. Each nutrient has a certain number of calories per gram. Carbohydrates and protein both have four calories per gram, while fat has nine calories per gram. There are different ways you can structure your diet to ensure you get enough of each nutrient. For example, you may eat a diet that is...

• 30 percent protein,
• 20 percent fat, and
• 50 percent carbohydrate.

This is less carbohydrate than the typical American diet, so it may be a good choice for Type 2 diabetics who need to limit their intake of carbohydrates.
Alcohol also provides energy to the body - seven calories per gram - but it isn't considered a macronutrient as it is not necessary for our body to function, and it actually has a detrimental effect on growth, repair, and maintenance of the body's tissues. Alcohol is like poison to the body, and our body needs to work hard to get rid of it. If you do drink, drink in moderation, and remember the alcohol you drink will add calories to your daily total intake.
Micronutrients also contribute to growth, repair, and maintenance of your body. They are consumed in small amounts and don't add any calories to food...

• there are 13 essential vitamins, including Vitamin A, C, D, E, K, and all the B vitamins, and
• there are 16 essential minerals, like calcium, fluoride, iron, and potassium.

Eating a healthy diet with lots of...

• fruits,
• vegetables,
• lean meats,
• low-fat dairy products, and
• whole grains

is the best way to get sufficient essential vitamins and minerals. If you're having a hard time taking in certain vitamins or minerals, your doctor or dietitian may recommend a supplement to increase your intake.
And don't forget about water - our body needs lots of it! Water has many roles, like

• lubricating joints and organs,
• regulating our temperature,
• keeping blood volume steady, and
• transporting nutrients throughout your body.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your blood sugar levels and your weight. Hang in there, the longer you do it, the easier it gets.