"Stay Well Ahead--with Type 2 Diabetes"

Nearly six million people in the U.S. suffer from Type 2 Diabetes, according to the National Diabetes Information Clearing House, and many of them don’t even know they have it.

People who are more likely to develop Type 2 Diabetes, also known as Noninsulin-Dependent Diabetes, have a parent, brother, or sister with diabetes. People who are overweight and inactive are also at risk. And, while there are medications to control their blood sugar, I explain to my patients that diet and exercise are often very effective alternatives.

Every healthy diet should include more whole grains, fruits, and vegetables and less saturated and trans fats. When planning your diet, think about minor changes in your eating habits that you can really maintain. Since diabetes is a lifelong condition, remember that even small steps can result in big benefits--like lower blood sugar and improved blood pressure and lipids (an important part of living cells, lipids are another word for fats.)

Your diet should include:

Healthy carbohydrates

Fruits, vegetables, whole grains, legumes (lentils, beans and peas) and low-fat dairy foods.

Fiber-rich foods

Dietary fiber, which makes you feel fuller by adding bulk to the food you eat,

includes the parts of plant foods that your body can't digest or absorb. It delays sugar absorption,

helping to better control blood sugar levels and promotes weight loss by helping to decrease caloric

intake. Fiber-rich foods include vegetables, fruits, nuts, legumes, whole-wheat flour and wheat bran.

Heart-healthy fish

Cod, tuna and halibut, for example, have less total fat, saturated fat and cholesterol than do meat and poultry. Salmon, mackerel and herring are rich in omega-3 fatty acids, which promote heart health by lowering blood fats called triglycerides.

Do you love snacks?

You can eat them, but make healthy snacks. For example, an apple and reduced-fat cheese eaten in the middle of the afternoon can satiate you and prevent overeating at dinner.

If you are having trouble developing a healthy diet, contact a dietitian or nutritionist. Most people with diabetes find that it is helpful to learn about what the best diet for them is and how many daily calories they need.

I will be writing periodically about health and nutrition topics of interest to families.  Let me know what you would like to discuss.

ABOUT DR. HOPE

Joseph Hope, D.O., received his degree in osteopathic medicine and completed a residency in at the Philadelphia College of Osteopathic Medicine. He is board certified in Internal Medicine and serves as the president of the Riddle Hospital Medical Staff. He has been on the Riddle Hospital staff since 1996.