Diet For a Type 2 Diabetic

Type 2 diabetes is caused by the body's inability to produce insulin or properly use the insulin it does produce. According to the American Diabetes Association, 7.8 percent of the population suffers from this disease. Maintaining an eating schedule and choosing low-sugar foods helps the body's blood sugar fluctuations. You can create a diabetic diet that is right for you.

Glycemic Index

• The glycemic index (GI) measures how your blood glucose levels react to foods rich in carbohydrates. Choosing foods with low or medium glycemic ratings will help stabilize blood sugar levels. Protein generally has the lowest ratings because it doesn't have any carbohydrates. Carbohydrates that have a low GI include legumes, whole-grain bread, most fruits, non-starchy vegetables and cereals. Specific factors influence the glycemic rating in foods. If a food has been cooked longer, it typically has a lower GI rating. Likewise, ripe vegetables and fruit juice have higher ratings.

  Please note that the GI describes a type of carbohydrate and doesn't indicate how many carbohydrates are actually in foods. Similar to carbohydrate counting, it is only a method for establishing a meal plan. The GI is used to regulate blood glucose levels, yet it should not be the entire focus of your diet because it does not indicate proper portion sizes.

Carbohydrate Counting

• Many diabetics use carbohydrate counting to regulate their blood sugar levels. You can raise or lower your blood glucose levels depending on which foods you eat and how much you eat of them. The American Diabetes Association recommends getting between 45-60 grams of carbohydrates a day. However, you should discuss with your doctor how much is right for your diet.

  Carbohydrate-rich foods include dairy products, breads, fruit, potatoes, sugary foods and processed foods such as potato chips. To count carbohydrates, look at food labels to determine the amount in each serving. For example, there are 14 g of carbohydrates in one slice of white bread, 1/3 cup of rice and three small cookies. Keep a food diary so you can properly count the carbohydrates you consume.

Diabetes Food Pyramid

• Before following the food pyramid's recommended servings, ask your doctor how many calories you need to consume in a day. This number depends on your gender, height and frame size. Breads and grains are at the bottom section of the diabetes food pyramid. Have between six to 11 servings a day. An example of one serving is one slice of bread. The second tier is shared by fruits and vegetables. Consume between three to five servings of vegetables and two to four servings of fruit. A serving is one cup of cooked vegetables and one small fruit like an apricot.

  The next level is both dairy and protein. Noticeably, it is better to have more protein than dairy products. A typical serving of dairy is one cup of yogurt. Have two to three servings from this group daily. You should have 4-6 oz. of meat or meat-alternative products a day. One ounce of protein is one egg. Fats and sweets are at the top but should be avoided. If you are going to cook a food in fat, choose extra virgin olive oil and remove all saturated fats from your diet. Developing a diet that works for your schedule and needs can be accomplished by picking a method or technique that matches your health requirements.