Type 2 diabetes is a condition in which there is a high amount of sugar (glucose) in the blood. When we eat food, our bodies use sugar in the food for energy. Insulin is a hormone in the body that helps sugar enter cells so it can be used for energy. In the case of type 2 diabetes, insulin does not function well anymore, so the sugar is trapped in the blood, which can cause damage. About 38 million Americans (1 in 10 Americans) have diabetes, and of this number, 90-95% have type 2 diabetes. This makes type 2 diabetes the more common form of diabetes.

Nutrition plays an important role in preventing the disease from developing as well as helping those already affected have a better quality of life. Balanced nutrition can help to lower your blood sugar levels, help insulin work better, and prevent complications. Increasing fiber intake, for example, is a good way to help manage type 2 diabetes symptoms.  This is because fiber is not digested in our bodies, so it does not cause our blood sugar levels to increase (for a detailed list of fiber-rich foods and their fiber content per cup, please visit the Dietary Guidelines for America). In addition, it is necessary to add some physical activity, like walking, jogging, swimming, or dancing, to balance nutrition to help with type 2 diabetes management.

• Fruits: guava, raspberries, apples, berries, and pears
• Vegetables: broccoli, spinach, cucumbers, and green peas
• Lean protein: eggs, chicken, fish, and turkey
• Legumes: split beans, lentils, and black beans
• Seeds: chia seeds, flaxseeds, and pumpkin seeds
• Nuts: pistachio, almonds, walnuts, and pecans
• Healthy fats: avocado, peanut butter, and olive oil
• Whole grains: whole wheat bread, whole wheat spaghetti, and brown rice

• Sugary drinks: sodas, fruit drinks, and fruit punches
• Refined grains: white rice, white bread, and white flour

For more resources on managing type 2 diabetes, please visit  Cleveland Clinic, Mayo Clinic and the American Diabetes Association, and the American Heart Association.