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There are basically two types of diabetes, 1 and 2. Type 1 is much less common than type 2 and occurs before age 40.

Type 1 is associated with a lack of insulin and without enough insulin you cannot maintain a normal blood glucose level. This, in turn, causes hyperglycemia or an overabundance of sugar in the blood. This is a dangerous condition.

Type 2 is much more common and develops later in life, usually when someone is overweight and has poor diet and fitness. Heredity also plays an important role.

In type 2, the problem is insulin resistance rather than a lack of insulin. However, the result is the same, a high level of sugar in the blood.

The diets and suggestions below are generally for Type 2 diabetes patients. There are four basic rules to follow:

Achieve an ideal body weight

Follow a diabetic diet

Regular daily exercise

Diabetic medication if needed

Your doctor will know your ideal weight. Ideal weight differs based on skeletal and genetic (and racial) factors. Let a doctor give you your ideal weight and then you must work towards it.

The diabetic diet (as guidelines) is described below.

Daily exercise, especially walking, is very good for type 2 diabetics.

Your doctor will have given you some medicine. Take it according to the recipe instructions.

The diet

People with type 2 diabetes generally eat a 1500-1800 calorie diet per day to promote weight loss and then maintenance of ideal body weight.

This always varies based on the person’s age, gender, activity level, current weight, and body type. The most obese people will initially need more calories until their weight is lower.

This is because more calories are needed to maintain a larger body and a 1600 calorie diet for them can promote too rapid weight loss and lead to complications. Also, people whose activity level is low will have lower daily caloric needs.

The diet will generally have about 50% carbohydrates of the daily calories (with an acceptable range of 40-60%).

As a general rule of thumb, the lower your carbohydrate intake, the lower your blood sugar levels. The benefits of the low-calorie diet can be negated by the problems associated with a high-fat diet substituted for the least amount of carbohydrates. You can counteract this by substituting monounsaturated and polyunsaturated fats for saturated fats.

Count your carbs!

You can calculate that each gram of carbohydrate has about 4 calories. A diabetic on a 1600 calorie diet should get 50% of these calories from carbohydrates.

This would be a total of 800 calories or 200 grams of carbohydrates (at 4 calories per gram) spread throughout the day. You will need food charts (from diet books and also read those labels on every food you buy).

There are some foods that you can enjoy regardless of your dietary values. A good example is:

Golden bouillon broth

Carbonated or mineral water.

Club soda

Coffee or tea

Diet sodas

Beverage mixes, unsweetened

Tonic water, unsweetened

Sugar-free hard candy

Sugar-free gelatin

Sugarless gum

Jam or jelly, light or low sugar, 2 tsp.

Unsweetened syrup, 2 tsp.

You can eat foods with some sugar, but you will consume both your calorie and carbohydrate needs with poor nutritional value. Go for fruit. People with diabetes can eat any type of fruit, regardless of the sugar content.

Everyone is encouraged to eat at least five servings of fruits and vegetables every day. Spreading the fruit you eat throughout the day will prevent a sudden spike in blood glucose levels.

Although some fruits have a lower glycogenic index, showing how food affects blood glucose levels, the important thing is to increase the amount of fruit you eat, including a wide variety of different fruits. Eating lots of fruit will also promote good health and weight loss.

You can also eat as many vegetables as you like.

None are prohibited except if you classify a potato as a vegetable. It is not. The goal here is to eat only the best quality foods, get 50% of your calories from carbohydrates, and then lose weight to your goal.

Along with these dietary guidelines and your medications, you can expect a normal, healthy life.

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