Six Pillars for Type 2 Diabetes

There's plenty you can do to reduce your risk of developing Type 2 Diabetes and improve the condition. Here's a more detailed look at the prevention and reversal strategies: 

• Avoid restrictive diets, cleanses, or extreme exercise plans. 

• For most meals, eat non-starchy vegetables and moderate portions of lean protein and whole starch. 

• Measure out portions of higher-calorie foods like oils and nuts. 

• Choose mostly unsweetened beverages such as water, seltzer, tea, and coffee. 

• Avoid or limit alcohol. 

• Avoid smoking 

• Get adequate sleep (7-9 hours for adults). 

• Engage in techniques like mindfulness, yoga, or deep breathing to help manage stress. 

• Get screened regularly 
  

Balanced Meals 

Aim for balanced meals that include a combination of complex carbohydrates, lean proteins, and healthy fats. 

This helps stabilize blood sugar levels and provides sustained energy throughout the day. Include a variety of colorful fruits and vegetables to ensure a good intake of vitamins, minerals, and dietary fiber. 

Regular Eating Schedule 

Establishing regular eating times can help regulate blood sugar levels and prevent spikes and crashes. 

Aim for three balanced meals and healthy snacks in between, if needed. Avoid skipping meals, especially breakfast, as it can lead to overeating later in the day. 

• Breakfast

• Lunch

• Dinner  

Portion Control 

Be mindful of portion sizes to manage calorie intake and maintain a healthy weight. Use 

smaller plates and bowls to visually control portion sizes.  Practice portion awareness by measuring food servings initially until you become more familiar 

with appropriate portion sizes. 

Focus on Fiber 

Include fiber-rich foods in your diet, such as whole grains, legumes, fruits, and vegetables. 

Fiber slows down digestion and helps regulate blood sugar levels, promotes satiety, and supports overall digestive health. 

Read Labels 

Learn to read food labels to identify added sugars, saturated fats, and sodium content in packaged foods. 

Choose foods with minimal added sugars and opt for lower-sodium options. 

Foods with added sugar	High Sodium Foods	Foods with Sat Fats
Regular soft drinks Sweetened tea/coffee Energy drinks  Fruit drinks  Candy	Canned soup  Deli Meat  Canned Vegetables Processed Cheese Frozen meals	Processed Meats Butter  Cheese  Coconut oil  Pastries

For more information, click below:

• eBook:  The ultimate guide to type 2 diabetes

• eBook:  The ultimate guide to gestational diabetes

• Online Program:  Nutrition and lifestyle change for prediabetes
  

The ultimate guide to type 2 diabetes: 

The ultimate guide to gestational diabetes:

Nutrition and lifestyle change for prediabetes