This almost sounds like a confession in a social support group, where I should start with “Hello, my name is Erik and I’m a diabetic”. But it’s not, it’s just my life experience with Type 2 diabetes and how my diet and exercise have helped me curve the disease and transform my life back to a normal one.

The truth is that the diabetes control diet is important in all types of diabetes and has to be followed regardless of the medical treatment. In my case, it has helped me keep diabetes under control and give up on drugs altogether, with my doctor’s permission, of course. If you want this diet to be efficient, you will have to work it with your nutritionist because it has to be differentiated by sex, age, sedentary life style, alimentary preferences and other possible associated diseases as obesity, hypertension and so on. I also felt comfortable going to my local community Pharamcist for valuable free advice, who has in the past always given me many suggestions and support, to ask the questions I had about gluclose blood monitoring and exercise ideas.

Diabetes Diet

In my case, I am a male Type 2 diabetic, in my late 30s. I was considered morbidly obese, for quite a few years until 2006, when I lost the 214 lbs and instantly turned around the years of damage I did over the years. Since gaining half that weight back, I am of course aware and concerned about my Type2 Diabetes and I like to use this guide of of general recommendations for my diabetes diet, which I follow strictly if I want to feel like a normal person:

Calories: The overweight diabetics will follow a low-calorie diabetes diet plan, which means I have to eat fewer calories that a normal weight person.
Glucoses: they must be of 50 – 55% of the total caloric amount, that means in my case about 300 grams per day. Also, I am not allowed to consume simple glucoses with rapid absorption or over processed products like sugar and derivates.
Proteins: they must count 12 – 15% of the total calories amount. So if you weight 200 pounds you will be eating about 70 grams of proteins a day.
Fats: 30 % of the calorie amount. In my case this means 140 grams a day.
Salt: Less than 5 grams a day.

As a diabetic, my diet for diabetes must consist of frequent and small meals, at least 5-6 a day and I have to eat at fixed hours, and have my dinner at least 2 hours before going to bed.

Also, I have a table that reminds me of the things I am allowed to eat. I’m hoping this might come in handy for any diabetic out there that is looking for a working diabetes diet.

Tomatoes, pepper, mushrooms, cabbage, lettuce, carrots, onions, garlic, leeks, eggplants, celery, beet
Melons, lemons, raspberries and any other berries, cherries, nuts and seed and other similar fruits
Meat and fish and all derivates
Milk and all derivates
Eggs
Non-alcoholic drinks that are made without sugar

Some aliments in my diabetes diet I can consume only after I weight them like: white bread, graham bread, potatoes, beans and rice.

And of course, a have a big no-no diabetes diet list that includes: sugar, honey, biscuits, cookies made with sugar, candy, chocolate and any other sweets, dried plums, marmalade and all other dried fruits or seeds that contain sugar or other made foods with sugar…

As an adult who is now again considered overweight, and who is now doing a lot of exercises, at least for one hour a day, I can actually eat various stuff, and I proud to present you one of my daily meal plans:

Mornings: milk and coffee (250 grams), bread (60 grams) with cow’s cheese (100 grams) and peppers.
Snack: bread (40 grams) with butter (20 grams) and non-fat ham (100 grams) and fruits (100 grams)
Lunch: Clear vegetables’ soup with bread croutons (about 100 grams of bread), meatballs with mashed potatoes (150 grams), lettuces, and bread (60 grams)
Snack again: Cow’s cheese (50 grams) with tomatoes and bread (40 grams), fruits (100 grams)
Dinner: Assorted salad and bread (40 grams), rice pudding with meat
Before bed: One glass of milk with bread (40 grams)

This plan works well in my case, but it has 1850 – 1900 calories in total. People that are following a diabetes diet must take into consideration their calorie intake and if they are more overweighed or have other associated affections. For those who are underweighted, they must go over the 2000 calorie limit a day.