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Type 2 Diabetes Diet Program for Men

The ideal diet for men who have type 2 diabetes is one that combines healthy eating with regular exercise, meal portioning and eating schedules. Type 2 diabetics must consume diets that are high in healthy foods with complex carbohydrates (whole grain bread) and are low in simple carbohydrates, found in starchy foods, alcohol and refined sugar. Talk to your dietician if you need additional help planning your meals and determining the best eating schedule.

  1. Fresh Fruits and Vegetables

    • Non-starchy vegetables include lettuce, spinach, carrots, cucumbers, peppers and most leafy greens. Because of their low level of calories and carbohydrates, they are less likely to cause your blood glucose levels to rise dramatically. The American Diabetes Association recommends three to five servings of non-starchy vegetables daily. Fruits that are healthy for diabetics include apples, bananas, strawberries, mangoes and plums. You should consume two to four servings of fruit daily. Limit your starchy foods, which consist of breads, pasta, corn, and potatoes. Desserts and snack foods are starchy foods that also contain high amounts of simple carbohydrates, which break down into sugar and raise your blood glucose level. You should consume six to 11 small portions of starchy foods as part of your daily requirement.

    Regular Exercise

    • Being overweight increases your blood sugar levels and puts you at a higher risk for developing diabetes. In order to reduce risk, get 15 to 30 minutes of daily exercise. Running, lifting weights or walking are all considered forms of physical exercise that cause your heart rate to increase. Daily exercise is healthy for your cardiovascular system, reduces sugar levels, and causes weight loss when used in combination with healthy eating.

    Meal Portions and Schedules

    • Although what you eat is very important, how much you eat and when is also crucial in maintaining healthy blood sugar levels. Your meals should consist mostly of non-starchy vegetables, followed by smaller portions of starches and meat. Using a plate, create a line down the middle and designate one side as all non-starchy vegetables. Next, create a line that splits the other side of the plate into two sections. The smaller sections will be used for lean meats such as lean ground beef, fish or skinless chicken. The starch section can include cereal, bread, pasta or eggs. Consistent meal schedules will reduce sugar level spikes after meals. To help maintain your sugar levels, eat your meals around the same time every day.

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