1. Reduce how much you eat
Key foods to reduce are those high in Saturated fats and added sugars or alcohol. This doesn’t mean just downsizing your daily chocolate bar from king size to standard. It means saving the chocolate bar for very special occasions only or completely cut out from your diet by eating low sugar protein bars and low carbohydrate sweets.
2. Cut back on saturated fats and cholesterol
This is essential for everyone with type 2 Diabetes. You must get and keep your LDL cholesterol down.
Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol.
How to reduce Saturated fats?
· Eat more fruit or vegetable
· Bake, broil, or grill meats; avoid frying
· Eat leaner cuts of meat
· Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears.
· Exercise on most days of the week
3. Modify your Carbohydrate intake
This means thinking about carbohydrate quality and quantity and getting familiar with the sources and amounts of carbohydrate in your diet. For Carb quality make sure that you are eating the low GI ones as much as possible.
4. Eat more regularly
Eating big meals is thought to lead to rapid highs and lows in blood sugar, while eating smaller and more frequent meals should stabilize blood sugar levels throughout the day.
5. Moderate Protein Intake
Protein wont increase your blood glucose levels (BGL) and is valuable for satisfying appetite. The usual protein intake is 15-20 percent of your total energy intake.
6. Cut back on Salt
Chances are you have got high blood pressure too. Reducing your sodium intake by not adding salt to food when cooking or at the table and choosing reduced sodium or low salt foods at the supermarket is a great start.
