How Should Your Diet Change After a Diabetes Diagnosis?

Diabetes is a scary word, but don't be afraid. You are not alone. According to the American Diabetes Association, 23.6 million people in the United States have diabetes. That's 8 percent of the population. You, or your loved one who was diagnosed, are not helpless. Changes in diet and lifestyle can go a long way toward making this common condition manageable.

What is Diabetes?

• There are two main types of diabetes--type 1 and type 2. Type 1 is mostly diagnosed in children and young adults, while type 2--also called adult onset diabetes--is the most commonly diagnosed.

  In type 1, the body does not produce enough insulin. In type 2, your body either does not produce enough insulin, or when you do produce enough, your cells ignore it. Insulin is necessary to help your liver, muscles, and stored fat tissue take glucose (sugar) from your blood and store it as glycogen.

How Did I Get It?

• According to The Hormone Foundation, the different types of diabetes have different causes. There might be genetic predisposition to type 1 diabetes. It's also possible that environmental factors like viral infections might play a part. Hormonal diseases like hypothyroidism or Hashimoto's or Addison's disease might also be contributing factors.

  Type 2 diabetes is also caused by a combination of genetic and environmental factors. People with family members who have type 2 diabetes tend to be more likely to develop the condition. A high fat diet and lack of exercise also plays a part. Several endocrine system disorders also affect the body's ability to make insulin, such as hyperthyroidism and polycystic ovary syndrome.

Why Should I Change My Diet?

• What you eat has an effect on how your body produces insulin. Maintaining the right blood sugar levels is crucial to managing your diabetes, and your diet is the first line of defense. It might be scary at first, but eating a healthy mix of foods is really not that hard. You don't have to eat the same foods every day, and there are actually very few things that you have to avoid. But, there is no way around making some changes if you want to live a long and healthy life with diabetes.

What To Include

• You should include all of the major food types in the proper balance--carbohydrates, proteins and fats--to keep your blood glucose at the proper level. This balance will be different for each person, so you may have to experiment, and work with your doctor, to find the balance that is most effective for you.

  Foods that contain carbohydrates include beans and legumes, grains and starchy vegetables, fruits, milk, cheese and yogurt, chips and sweets. These can be further broken down into three types: starches, sugars, and dietary fiber.

  Starches and sugars raise your blood sugar levels relatively rapidly, so you need to include them, but you need to make sure you consume them in the proper balance. That varies from person to person, so you will need to find what works for you.

  Lean protein is also important, and healthy fats like olive oil and canola oil are essential.

What to Avoid

• The main thing you should avoid is foods that are high in both sugar and fat, like cookies, cakes and cupcakes. Fried foods should also be avoided. Nuts and dried fruits have a high glycemic index and should be avoided (See the Resources section for a glycemic index chart of multiple foods.)

  Be very careful with alcohol. If you have diabetes and take insulin shots or oral diabetes pills, alcohol can cause your blood sugar levels to drop. Men should have no more than two alcoholic drinks per day; women no more than one. And you should never drink on an empty stomach.