What are the best breakfast options for people with type 2 diabetes. How can a balanced breakfast help manage blood sugar levels. Which nutrients should be included in a diabetes-friendly morning meal. Discover easy and tasty diabetic breakfast ideas to start your day right.

The Importance of Breakfast for Type 2 Diabetes Management

For individuals with type 2 diabetes, starting the day with a nutritious breakfast is crucial for maintaining stable blood sugar levels. Research has shown that regularly skipping breakfast can increase the risk of developing type 2 diabetes by 55% when done four to five times per week. But why is breakfast so important for those already managing this condition?

Skipping breakfast can lead to several issues for people with type 2 diabetes:

• Extended fasting periods (12 hours or more) make it difficult for the body to regulate blood sugar
• Increased risk of low blood sugar, especially for those taking sulfonylurea medications
• Potential for high blood sugar spikes after lunch or dinner
• Difficulty controlling blood sugar levels throughout the day

Symptoms of low blood sugar, which can occur when skipping meals, include anxiety, headaches, hunger, dizziness, sweating, inability to focus, rapid heartbeat, and confusion. To avoid these complications, it’s essential to consume a balanced breakfast that supports stable blood sugar levels.

Key Nutrients for a Diabetes-Friendly Breakfast

A well-rounded, diabetes-friendly breakfast should include three key components: fiber, healthy fats, and protein. Let’s explore why each of these nutrients is crucial for managing type 2 diabetes:

Fiber: The Unsung Hero of Blood Sugar Control

Fiber plays a vital role in diabetes management, despite not being considered a nutrient by some experts due to its indigestible nature. There are two types of fiber – soluble and insoluble – both of which offer significant benefits:

• Helps regulate blood sugar levels
• Promotes regular bowel movements
• Reduces the risk of heart disease

Incorporating fiber-rich foods such as fruits, vegetables, and whole grains into your breakfast can help slow down the absorption of sugar and improve overall glycemic control.

Healthy Fats: Slowing Digestion and Promoting Satiety

Contrary to popular belief, not all fats are harmful. Healthy fats, specifically monounsaturated and polyunsaturated fats, offer several benefits for individuals with type 2 diabetes:

• Slow down digestion, promoting a feeling of fullness
• Support heart health
• Help reduce inflammation

Good sources of healthy fats include avocados, nuts, olive oil, oily fish, chia seeds, and tofu. It’s important to note that individuals with type 2 diabetes should limit their intake of trans and saturated fats, typically found in processed foods and animal products.

Protein: The Building Block of a Balanced Breakfast

Protein is an essential nutrient that plays a crucial role in managing type 2 diabetes. Including adequate protein in your breakfast can:

• Promote feelings of fullness and satiety
• Aid in weight management
• Help maintain stable blood sugar levels
• Provide energy throughout the morning

Opt for lean protein sources such as beans, nuts, tofu, skinless poultry, eggs, and certain types of fish to ensure you’re getting enough protein without excess fat and calories.

10 Delicious Diabetic Breakfast Ideas

Now that we understand the importance of a balanced breakfast for type 2 diabetes management, let’s explore some tasty and nutritious options that incorporate fiber, healthy fats, and protein:

1. Greek Yogurt Parfait: Layer Greek yogurt with fresh berries, a sprinkle of chopped nuts, and a dollop of chia seeds for a protein-packed, fiber-rich breakfast.
2. Veggie and Egg Scramble: Sauté mixed vegetables like spinach, bell peppers, and onions, then scramble with eggs for a nutrient-dense meal.
3. Avocado Toast with Smoked Salmon: Top whole-grain toast with mashed avocado and a slice of smoked salmon for a perfect balance of healthy fats and protein.
4. Overnight Oats: Combine rolled oats with unsweetened almond milk, chia seeds, and a touch of cinnamon. Let it sit overnight and top with fresh fruit in the morning.
5. Breakfast Burrito Bowl: Create a bowl with scrambled eggs, black beans, diced tomatoes, and a small amount of cheese. Add sliced avocado for healthy fats.

Practical Tips for Creating Diabetes-Friendly Breakfasts

Incorporating these nutrient-rich breakfast ideas into your daily routine can significantly impact your blood sugar management. Here are some practical tips to help you create diabetes-friendly breakfasts:

• Plan your meals in advance to ensure you have the necessary ingredients on hand
• Prep ingredients the night before to save time in the morning
• Experiment with different flavor combinations to keep your breakfasts interesting
• Monitor your portion sizes to maintain a balanced calorie intake
• Keep a food diary to track how different breakfast options affect your blood sugar levels

The Role of Carbohydrates in Diabetic Breakfasts

While it’s crucial to focus on fiber, healthy fats, and protein, understanding the role of carbohydrates in your breakfast is equally important. How can individuals with type 2 diabetes incorporate carbohydrates into their morning meal without causing blood sugar spikes?

The key lies in choosing complex carbohydrates and pairing them with other nutrients:

• Opt for whole grains instead of refined grains
• Include a variety of colorful fruits and vegetables
• Pair carbohydrates with protein and healthy fats to slow down digestion
• Monitor portion sizes to maintain appropriate carbohydrate intake

By focusing on these strategies, you can enjoy a satisfying breakfast that includes carbohydrates without compromising your blood sugar control.

The Impact of Breakfast Timing on Blood Sugar Management

Is there an ideal time to eat breakfast for individuals with type 2 diabetes? While personal schedules and preferences play a role, some research suggests that the timing of your morning meal can impact blood sugar management:

• Eating breakfast within 1-2 hours of waking may help regulate blood sugar levels throughout the day
• Consistent meal timing from day to day can improve overall glycemic control
• Avoiding late-night snacking and allowing for a 12-hour overnight fast may benefit insulin sensitivity

Remember that individual responses may vary, so it’s essential to monitor your blood sugar levels and work with your healthcare provider to determine the best breakfast timing for your specific needs.

Addressing Common Challenges in Diabetic Breakfast Planning

Creating a diabetes-friendly breakfast routine isn’t always easy. Let’s explore some common challenges and potential solutions:

Time Constraints

For those with busy mornings, finding time to prepare a balanced breakfast can be difficult. Try these strategies:

• Prep ingredients or entire meals the night before
• Keep grab-and-go options on hand, such as hard-boiled eggs or pre-portioned nuts
• Invest in time-saving kitchen tools like a blender for quick smoothies

Lack of Appetite in the Morning

Some individuals don’t feel hungry upon waking. If this is the case:

• Start with small, easily digestible options and gradually increase portion sizes
• Experiment with different breakfast times to find when you feel most hungry
• Consider liquid options like smoothies or protein shakes if solid foods are unappealing

Dietary Restrictions

Managing type 2 diabetes alongside other dietary needs can be challenging. Here are some tips:

• Consult with a registered dietitian to create a personalized meal plan
• Explore alternative ingredients that fit within your dietary restrictions
• Focus on whole, unprocessed foods to minimize potential allergens or irritants

The Role of Hydration in Diabetic Breakfast Routines

While we often focus on food when discussing diabetic breakfasts, hydration plays a crucial role in blood sugar management. How can individuals with type 2 diabetes incorporate proper hydration into their morning routine?

Consider these hydration strategies:

• Start your day with a glass of water upon waking
• Incorporate hydrating foods like cucumber or watermelon into your breakfast
• Choose unsweetened beverages like herbal tea or infused water
• Monitor your overall fluid intake throughout the day

Proper hydration can help regulate blood sugar levels, support kidney function, and promote overall health for individuals managing type 2 diabetes.

The Importance of Individualized Approach to Diabetic Breakfasts

While general guidelines for diabetic breakfasts are helpful, it’s crucial to remember that every individual’s needs and responses are unique. How can you personalize your breakfast routine for optimal blood sugar management?

Consider these strategies for a more individualized approach:

• Keep a detailed food and blood sugar log to identify patterns and trends
• Work with a registered dietitian to create a personalized meal plan
• Regularly monitor your blood sugar levels before and after breakfast
• Be willing to adjust your breakfast choices based on your body’s responses
• Consider factors like medication timing, physical activity, and stress levels when planning your meals

By taking a personalized approach to your diabetic breakfast routine, you can optimize your blood sugar control and overall health management.

Type 2 Diabetes Diet: Breakfast Ideas

Content

• Overview
• Why should you have a diabetes-friendly breakfast?
• What does a type 2 diabetes-friendly breakfast include?
• Breakfast ideas for type 2 diabetes
• Breakfast tips for people with type 2 diabetes
• When should I see a dietitian?
• The lowdown

Type 2 diabetes is a common chronic condition in the United States and across the world that affects millions of people.¹

Whether you have recently been diagnosed with type 2 diabetes or have been managing the condition for many years, eating a balanced and nutritious breakfast is essential for helping keep your blood sugar levels in check.

Find out why breakfast is such an important meal for people with type 2 diabetes and discover some suitable and enjoyable breakfast options.

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Some people skip breakfast because they’re running late to work, have to get their kids to school, or simply don’t feel like eating so soon after waking up. However, skipping the first meal of the day can cause negative health consequences.

Interestingly, those who regularly skip breakfast tend to develop type 2 diabetes at higher levels than those who don’t. A 2019 review² demonstrated that people who skip breakfast four to five times per week have a 55% higher risk of developing type 2 diabetes further down the line. This shows why eating a healthy breakfast is so important for your long-term health.

For people who already have type 2 diabetes, skipping breakfast can cause many problems.

Eating at regular intervals helps people with type 2 diabetes stay in control of their blood sugar levels, so skipping meals is not recommended.³ Skipping breakfast is more problematic than skipping lunch or dinner, as it usually means not eating for 12 hours or more. It is challenging for your body to regulate blood sugar levels with regular, long fasting periods. 

Meal skipping can lead to low blood sugars, especially if you are taking a sulfonylurea medication. Symptoms associated with low blood sugars include:

• Anxiety

• Headaches

• Hunger

• Dizziness

• Sweating

• Inability to focus

• Rapid heartbeat

• Confusion

Skipping breakfast can also lead to high blood sugar spikes after lunch or dinner,⁴ making it more challenging to stay in control of your blood sugar levels throughout the day.

Some breakfasts, like sugary pastries, donuts, and many breakfast cereals can spike your blood sugar too, which is why it’s important to consume a diabetes-friendly breakfast as often as possible. 

Some important nutrients must be included in a breakfast meal to ensure your blood sugar levels don’t spike too high after eating. These components include fiber, healthy fats, and protein.

Fiber

Fiber is a carbohydrate found in numerous foods like fruits, vegetables, and whole grains. There are two types of fiber — soluble and insoluble —and both can help with diabetes management.⁵

Although some experts don’t consider fiber a nutrient because it is not digested, it helps promote health by keeping your bowel movements regular and your blood sugars in check. It also helps lower your risk of developing heart disease.

Healthy fats

Many people don’t realize that some fats are essential for keeping healthy. Healthy fats (monounsaturated and polyunsaturated fats) can also slow digestion and keep us feeling full for longer. Fats also play a role in maintaining heart health and reducing inflammation.

Monounsaturated fats are found in avocados, nuts, and plant-based oils like olive oil. Polyunsaturated fats are found in oily fish, chia seeds, tofu, and other foods. 

You should avoid eating trans and saturated fats when you have type 2 diabetes. Trans fats are found in processed foods, and saturated fats are commonly found in animal products and some tropical oils.

Saturated fats should count for less than 10%⁶ of your daily calorie intake. This means around 20 grams of saturated fat per day for those on a 2,000-calorie diet.

Protein

Protein is an essential nutrient that helps our bodies feel fuller after meals, maintain muscle mass, make hormones, and carry out other vital functions.

Getting enough protein⁷ is important for people with type 2 diabetes, as it can help with weight management, keep blood sugars at normal levels, and provide energy. Lean protein sources⁸ — like beans, nuts, tofu, poultry without the skin, eggs, and some types of fish — provide plenty of protein but are low in fat and calories.

It might seem tricky to create a breakfast plan that incorporates these elements in adequate amounts, but there are several options for balanced and nutrient-dense breakfasts.

Here are some great breakfast options for helping you stay in control of your blood sugar levels and feel your best:

Low-carb smoothies

Smoothies are a great option for people with type 2 diabetes because they’re easy to make, handy to consume on-the-go, and allow you to eat several healthy foods at once. However, you should avoid smoothies that don’t include enough fat, fiber, and protein, as they can cause blood sugar to spike significantly.

When crafting a smoothie, be sure to add sources of protein and fat, like peanut butter, chia seeds, Greek yogurt, and even avocado.

Cereals

Cereals are a convenient way to get some nourishment before starting your day. Unfortunately, not all cereals provide the same amount of nutrients. Many breakfast cereals contain high levels of added sugar and are unsuitable for people with type 2 diabetes.

When choosing your breakfast cereal, opt for an unsweetened, whole-grain option.⁹ Cereals made with bran, oats, and wheat are good choices, and you can add nuts or fruits to make your portion larger and keep you feeling fuller for longer.

Oatmeal

You might agree that there is no better breakfast on a cold winter morning than a hearty bowl of oatmeal!

Oatmeal is high in fiber and several vitamins, and it is known to support a healthy gut and heart. ¹⁰ One study¹¹ also found that people with type 2 diabetes who eat oats regularly have better glucose control and lipid profiles.

The best oats for overall health are rolled oats and steel-cut oats, as quick oats tend to be less filling and offer less fiber. Oatmeal packets usually contain added sugar, so stick to making your own oatmeal at home.

You can mix it with water or a milk of your choice and add your favorite toppings, like fresh or frozen berries, chopped apple, peanut butter, chia seeds, or cinnamon. If you prefer savory breakfasts, you can also incorporate vegetables and herbs for a savory oatmeal that you can eat at any time of day!

Yogurt

Yogurt is another convenient, low-cost breakfast option. Greek yogurt,¹² specifically, is packed with protein, calcium, and iodine. Yogurt made with live active cultures can also support gut health.

Be careful when choosing a breakfast yogurt as many contain large amounts of added sugar. Check the nutrition label before buying. It’s often cheaper to buy unsweetened yogurt in bulk than in pre-portioned cups. This also allows you to add your own toppings, like berries, nuts, and a little bit of honey for a filling and satisfying breakfast.

Eggs

Eggs have long been a staple at the American breakfast table, and for good reason. Not only are they affordable, but they are also high in protein, vitamin D, and choline, which is essential for brain function.¹³

You don’t have to stick with scrambled eggs every morning as there are many different options. You can try making omelets with fresh vegetables in a mug,¹⁴ hard-boiled eggs to take on the go, and quiches that you can pre-cook and enjoy over the next few days.

Are Eggs Safe For People With Type 2 diabetes?

Whole-wheat toast

Toast is another breakfast staple, and is a good option for those with type 2 diabetes if it is made with whole-wheat bread¹⁵ and nutrient-dense toppings. It’s not enough to look for brown bread when shopping. Instead, look for the words “100% whole wheat” or “whole grain” at the top of the ingredients list.

For a healthy breakfast option, try eating two slices of whole-wheat toast with peanut butter, low-fat cream cheese, fruits, or even eggs and avocado.

Some people simply don’t enjoy eating traditional American breakfast foods like those listed above, and this could make them more likely to skip the meal altogether.

However, you can also eat healthy lunch and dinner foods in the morning if it would make you more likely to eat after you wake up. Many cultures outside of the US don’t have traditional breakfast foods, and they tend to eat the same things in the morning as they would at other meals.

If you have a busy lifestyle, you might find it helpful to prepare your breakfast the night before to ensure you have enough time to eat it. You can put oatmeal in the fridge overnight, and you can also make omelets and other egg dishes ahead of time to reheat in the microwave.

Registered dietitians are experts in diet and nutrition. They can help you create a type 2 diabetes meal plan that works for you, including breakfast options.

Lifestyle interventions are the first-line treatment for type 2 diabetes, so your doctor may refer you to a registered dietitian shortly after you are diagnosed. If your doctor doesn’t refer you initially, you can always ask for one or find a dietitian independently.

Commonly, the dietitian will meet with you for an initial consultation to learn more about you, your lifestyle, food preferences, and budget. From there, you may see your dietitian on a weekly or monthly basis for a few months for check-ins and to learn more about managing your diabetes with food and physical activity.

Living with type 2 diabetes means making changes to your lifestyle, including what you eat. Breakfast is an essential meal for people with type 2 diabetes, and skipping it can make it more difficult for your body to regulate blood sugar levels throughout the day.

Making the right choice about the types of food you eat for breakfast can play an important role in regulating your blood sugar levels throughout the rest of the day. You could try low-carb smoothies, oatmeal, eggs, and unsweetened yogurt and cereal.

If you are struggling to make healthy breakfast choices, you may benefit from speaking to a dietician. Your doctor may refer you when you are diagnosed, and if not, you can ask for a referral or find a dietitian independently.

15 breakfast recipes for type 2 diabetes

Best HealthUpdated: Mar. 25, 2021

These wholesome breakfast recipes offer a variety of healthy breakfast recipes for any occasion’and full nutritional information for type 2 diabetes. As always, consult your doctor about any changes to your meal plan

1 / 16

Drop Scones

Drop scones, also called Scotch pancakes, are easy to make and perfect for a healthy breakfast on the weekend, or even as a simple dessert. Served with creamy low-fat vanilla yogurt and sweet, succulent berries, they are quite irresistible.

Get the recipe

2 / 16

Blueberry Popovers

Similar to Yorkshire puddings, popovers are a much-loved treat, and the sweet version here is perfect for breakfast or brunch. The batter is baked, and the blueberry popovers are served with sweet, fresh berries to add extra vitamin C.

Get the recipe

3 / 16

Apple and Hazelnut Drop Scones

Drop scones are an almost instant snack or breakfast treat. The thick batter is made by simply stirring together a few basic pantry ingredients, and the scones cook in minutes. Here they are flavoured with diced apple and toasted hazelnuts. Top with a little light maple syrup and enjoy warm from the pan.

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4 / 16

Breakfast Muffins

Muffins are perfect for breakfast, providing the energy boost the body needs to start the day. This particular breakfast muffin recipe is packed full of good ingredients that add fibre, vitamins and minerals, too.

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5 / 16

Summer Berry Muffins

Fresh summer berries add delicious flavour, colour and nutrition to these tempting berry muffins. They are best fresh from the oven, but are also good once cooled-an ideal addition to a lunchbox, or for breakfast on the go.

Get the recipe

6 / 16

Apricot-Pecan Muffins

Packed with fresh fruit and nuts, and delicately spiced with cinnamon, these homemade apricot and pecan muffins are lower in fat and sugar than store-bought muffins, and contain no trans fats or preservatives.

Get the recipe

7 / 16

Cinnamon-Raisin Bread

This whole-wheat bread loaf studded with raisins tastes good plain or with a little light butter or margarine spread on it. It’s also wonderful toasted for breakfast, when the gentle aroma of warm cinnamon makes a soothing start to the day.

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8 / 16

Smoked Haddock Soufflé

Light, fluffy soufflés rarely fail to impress, yet they are surprisingly easy to make. This recipe uses the fish-poaching milk to make the soufflé base, and fresh herbs and chopped tomatoes are added for a lovely flavour. Serve straight from the oven, with a piece of crusty whole-wheat bread on the side.

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9 / 16

Huevos Rancheros

For a fun weekend brunch, serve this perfectly balanced Mexican-style dish of poached eggs, warm flour tortillas and a fresh tomato-and-chili salsa, topped with light, grated cheese and sour cream, scallions and fresh cilantro.

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10 / 16

Stuffed Eggs

These stuffed eggs are served on a bed of ribbon vegetables and crunchy lettuce leaves drizzled with a tarragon vinaigrette dressing. All you need is some interesting bread, such as whole-wheat with sunflower seeds, to make a satisfying lunch.

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11 / 16

Tomato and Pecorino Clafoutis

For this savoury version of a classic French clafouti (batter pudding), sweet cherry tomatoes are baked in a light, fluffy batter flavoured with pecorino cheese. Crusty bread or boiled new potatoes and green beans go well with the clafoutis.

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12 / 16

Strawberry-Yogurt Smoothie

This refreshing strawberry yogurt smoothie takes only a few minutes to prepare, and is ideal as a nourishing start to the day.

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13 / 16

Mint and Orange Scented Melon Cup

This is a perfect light summertime treat-a combination of colourful ripe fruits and pieces of crisp cucumber, drizzled with orange-flavoured liqueur and garnished with fresh mint. The salad is served in hollowed-out melon shells for an elegant presentation.

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14 / 16

Berry Salad with Passion Fruit

Tart, sweet and juicy, berries come in many varieties-from bright and delicate raspberries to sweet strawberries; from plump little blueberries to rich, fragrant blackberries. Fresh-squeezed passion-fruit juice adds a tart edge to the berries in this salad.

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15 / 16

Egg-White Omelette with Spinach, Tomato and Cheddar

A delicious basic omelette minus the fat and cholesterol-that’s the kind of recipe every health-conscious cook needs. To make this egg-white omelette even more delicious, you can embellish the dish in creative, savoury ways with simple fillings.

Get the recipe

Get more recipes in our collection of healthy breakfast ideas.

16 / 16

Eat to Beat Diabetes-available now!

You don’t have to “cheat” to eat scrumptious food! Discover over 300 of the most delectable recipes compiled to help stabilize blood sugar and supercharge your health. Enjoy low-fat, low-carb, and low-sugar delights such as Rustic Grilled Vegetable and Rigatoni Salad and treats like Vanilla Angel Food Cake and Mocha Ricotta Tiramisu. Each recipe comes with a complete nutritional analysis. Plus, with information on meal planning, alcohol consumption, and sugar substitutes, this unique cookbook is where nutritious meets delicious!

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Originally Published: December 07, 2009

Nutrition and physical activity in type 2 diabetes mellitus and arterial hypertension – personal experience of the patient diagnoses.

Type 2 diabetes mellitus is a disorder of carbohydrate metabolism resulting from inefficient use of insulin by tissues (insulin resistance) ¹ . In the second case, there is insulin in the human body, there is even a lot of it, but the cells are not able to respond to its signals. As a result, they cannot use glucose and are forced to starve while their blood levels remain high. This is the main symptom of type 2 diabetes mellitus, it is also the main factor contributing to damage to internal organs, nerves and blood vessels ² .

Those most at risk of getting sick are those who move little and weigh a lot. Type 2 diabetes mellitus more often develops in people with comorbidities: hypertension (increased blood pressure), dyslipidemia (violation of the normal ratio of lipids (fats) in the blood), obesity ¹ . When diabetes mellitus is combined with arterial hypertension, the risk of stroke increases by 3-4 times, complete loss of vision – by 10-20 times, gangrene of the lower extremities – by 20 times ³ . These are mutually aggravating factors, their combination contributes to damage to target organs: heart, kidneys, vessels of the brain and retina, main vessels ³ .

Ivan Sergeevich* found out about this when he got to the therapeutic department of the city hospital with a hypertensive crisis. On the morning of November 20, he noticed a deterioration in his health, flies flashed before his eyes, and there was a severe headache. After measuring the pressure and seeing on the screen of the tonometer “190/100 mmHg Art. ”, Ivan Sergeevich called an ambulance.

Hospitalization

“Male, 67 years old, lives in the city, pensioner. Complains of a bilateral headache of a pressing nature, flies before the eyes, dizziness. Periodically feels burning and goosebumps in the lower extremities. Anamnesis: 12 years old suffers from hypertension. The prescribed therapy is taken occasionally, in case of an increase in pressure to 180/100 mm Hg. Art. Objective examination data: blood pressure 160/100 mm Hg. Art., pulse 70 bpm, height 177 cm, weight 95 kg, body mass index – 30 kg / m ² , subcutaneous fat is developed excessively ”- this is how Ivan Sergeevich was described by a general practitioner in the medical history.

The results of the tests showed that the levels of glucose (8.1 mmol/l) and total cholesterol (7 mmol/l) were increased in the blood. Based on the symptoms and test results, the therapist diagnosed a “hypertensive crisis.” Hypertension stage II, grade 3, risk 4. Type 2 diabetes mellitus, non-insulin-dependent, moderate, target HbA1c

What does it mean? Hypertension is a chronic disease, the main symptom of which is a rise in blood pressure above 140/90 mm Hg. Art. It differs in stages, degrees and risk of developing cardiovascular complications. There are three stages of hypertension. Ivan Sergeevich has the second – due to the existing type 2 diabetes mellitus, which so far proceeds without damage to target organs.

The degree reflects how high a person’s blood pressure rises. In Ivan Sergeevich it is constantly elevated 160-179mmHg Art. This corresponds to the second degree of arterial hypertension. The risk of cardiovascular complications is an indicator that reflects the likelihood of a person having heart attacks, strokes and other conditions. With diabetes, the risk is very high, so the doctor gave Ivan Sergeevich a 4th degree of risk. Glycated hemoglobin (HbA1c) is an indicator that reflects the average level of glucose in the blood over the past 2-3 months. Depending on age and the presence of complications, the doctor selects the target level of glycated hemoglobin in order to control the course of the disease and reduce the risk of complications. For Ivan Sergeevich, it is < 7.5%.

Appointments

An important factor in the treatment and prevention of type 2 diabetes is lifestyle changes ² . The patient is advised to reduce weight to reduce insulin resistance. To do this, you need to increase physical activity and eat less, carefully controlling the diet. If required, the doctor prescribes hypoglycemic drugs – these are drugs that reduce blood sugar ² .

The doctor prescribed Ivan Sergeevich antihypertensive therapy: drugs to maintain blood pressure at an optimal level (now it usually does not rise above 140/90 mm Hg). The therapist prescribed a fixed combination of medications, so Ivan Sergeevich takes only one pill a day. This medicine should be taken daily, and not only during attacks of hypertension (high blood pressure). This is the only way to reduce the risk of cardiovascular complications ⁴ .

Nutrition

The doctor advised Ivan Sergeevich first of all to change his diet and lose weight. It turned out to be difficult, because food habits demanded their own. In addition, the doctor said that you need to keep the weight within the normal range for life ² . Short-term diets were not suitable, it was necessary to think and choose a diet in such a way so as not to turn sour with despondency in a week or two on such food ² . Therefore, I had to look into books about tasty and healthy food, study sites for people with diabetes, print out a plate with the glycemic index of products.

The general recommendations were as follows. Eliminate products like cream and sour cream: they have too much fat. As a replacement, low-fat milk, cottage cheese, kefir and fermented baked milk were offered. Store-bought cakes and pastries also had to be abandoned: they also have a lot of both fat and sugar. The whole family has now switched to homemade cakes with low calorie ingredients and low sugar content. It was necessary to include more protein in the diet, so now Ivan Sergeevich often buys lean beef, chicken, turkey and sometimes rabbit meat – these products contain a lot of protein ² . In sufficient quantities, you can eat vegetables, because they are high in fiber and water, and few calories. But the use of fruits, especially sweet ones, has to be limited: some of them have quite a lot of sugar.

A few words about fructose

Ivan Sergeevich loves sweets. At first, he decided that he could just switch to fructose sweets for people with diabetes. But it turned out that they also can not be eaten in large quantities. Fructose-based pastries are often made from premium flour with a high glycemic index, with the addition of margarine, so these desserts are too high in calories, and Ivan Sergeevich cannot afford them. In addition, excessive amounts of fructose in the diet can contribute to the development of non-alcoholic fatty liver disease ⁵ .

Ivan Sergeevich nevertheless found a way out: when you really want something sweet, he adds a low-calorie sweetener, such as agave syrup or stevia, to your food. After some time of such changes in the diet, he began to notice that his taste preferences had changed, and he completely dispensed with those sweets that he loved so much before. If you really want it, he very rarely allows himself to eat a small piece, but no more.

diabetes and alcohol

Ivan Sergeevich at first was afraid that because of his illness he would have to give up alcohol for the rest of his life. He asked the doctor if it was possible to make indulgences at least for the holidays. To his great joy, the doctor said that people with diabetes are allowed to drink alcohol, but within the limits of one conventional unit of alcohol for women and two conventional units for men per day. It turned out that one conventional unit is 40 grams of strong alcohol, 140 grams of wine or 300 milliliters of beer ² .

Briefly about nutrition in type 2 diabetes

You can: whole grains, cottage cheese, kefir, lean meat, vegetables, fish, wholemeal confectionery without sugar and fructose.

Not allowed: sweets, baked goods with sugar, semi-finished products, sausages, large amounts of alcohol.

Ivan Sergeevich has not only diabetes, but also arterial hypertension. This means that he will benefit from following the DASH diet. Its name stands for Dietary Approaches to Stop Hypertension – a dietary approach to the treatment of hypertension. Several researchers have identified rules that can be followed to lower blood pressure. Here are some practical recommendations from the DASH diet adapted for people with type 2 diabetes ⁶ :

• 1

  Choose foods with a low glycemic index. These are most vegetables, unsweetened fruits, dairy products, greens, rye bread and wholemeal pasta;

• 2

  Reduce your intake of sugar and sugary foods as much as possible;

• 3

  Try to eat less animal products;

• 4

  Eat fish dishes at least twice a week.

Physical activity

Ivan Sergeevich, together with the doctor, thought out a regimen of physical activity. It turned out that exercise and exercise are no less important than diet and medication. In type 2 diabetes, the load is selected taking into account age and concomitant diseases ² . Recommended 30-60 minutes of physical activity if not daily then at least three times a week ² . The total duration must be at least 150 minutes per week ² . This can be walking or Nordic walking, group fitness classes suitable for age and fitness level, or swimming in the pool.

Source: Nordic Walking38.rf

There are no special restrictions for type 2 diabetes, but the training program must be approved by the attending physician. During classes, it is important to monitor your well-being and prevent feelings of weakness or hunger. For Ivan Sergeevich, this is especially important, since he takes pills that reduce blood sugar levels.

During classes, Ivan Sergeevich monitors the heart rate, it should be no more than 50-70% of the maximum. Calculating it is simple: 220 − age in years. For Ivan Sergeevich, the maximum heart rate is 153 beats / min. This means that his pulse during classes should be no higher than 107 beats / min. To track the pulse rate, Ivan Sergeevich bought the simplest fitness bracelet, which he now wears all the time. Due to hypertension, the doctor forbade Ivan Sergeevich to lift weights, so going to the gym to remember his youth is cancelled.

In diabetic retinopathy (a complication that impairs eye function), it is not recommended to do exercises with holding the breath while inhaling and active head movements. But with violations of the blood supply to the legs, the situation is reversed: it is necessary to put a load on the muscles in order to improve trophism.

Here are some recommended exercises for people living with type 2 diabetes:

Figure 1. Exercises I and II

1. Starting position – feet shoulder width apart, arms bent in front of the chest. Count 1-2 – arms back, 3-4 – arms to the sides.

2. Starting position – feet shoulder width apart, hands on the belt. Count 1-3 – turn the body to the left, 4 – starting position, 5-7 – turn the body to the right, 8 – starting position.

Figure 2. Exercises III and IV

3. Starting position – feet shoulder width apart, hands on the belt. Score 1-3 – half bend, 4 – starting position, 5-7 – tilt back, 8 – starting position.

4. Starting position – feet shoulder width apart, arms to the sides. Count 1-4 – circular movements of the arms forward, 5-8 – circular movements of the arms back.

Figure 3. Exercises V and VI

5. Starting position – feet shoulder width apart, hands on the belt. Count 1-4 – circular movements of the body to the left, 5-8 – the same to the right.

6. Starting position – arms up. Count 1-3 – springy tilt, 4 – starting position, 5-7 – tilt back, 8 – starting position.

results

Ivan Sergeevich did not immediately adapt to the new regime, but nevertheless changed some aspects of his life. He replaced sausages and sausages with lean beef, and buys only whole grain pasta and eats them once or twice a week. The main side dish in his diet is buckwheat and oatmeal (they are whole grains).

Ivan Sergeevich began to walk more instead of taking the bus. Every day he goes for a short walk for 30-40 minutes and goes for Nordic walking 2 times a week. Now Ivan Sergeevich monitors his diet, physical form and strictly fulfills all doctor’s prescriptions. For 3 years of this lifestyle, he lost 12 kilograms and now feels noticeably better. Ivan Sergeevich measures blood glucose levels daily and blood pressure twice a day. That’s what the doctor ordered. Now, as a rule, the level of glucose in the blood does not exceed 6.2 mmol / l, and total cholesterol – 6 mmol / l. Blood pressure is usually kept at 130/80 mm Hg. Art. Ivan Sergeevich regularly visits a doctor and undergoes an examination.

Now Ivan Sergeevich’s daily routine and diet look something like this:

6:30–7:30 — get up, contrast shower.

7:30–8:30 — breakfast: buckwheat porridge with steamed chicken breast. Measurement of blood pressure, blood glucose, medication.

8:30–11:00 am — Walk or Nordic Walk twice a week.

13:00–14:00 — lunch: vegetable soup, buckwheat porridge with meatballs and dried apricot compote without sugar.

15:00–16:00 — relaxing and reading books.

17:00–18:00 — shopping trip. A sample list of products: chicken breast, vegetables, cereals, eggs and seasonal vegetables.

18:00–19:00 — Dinner: foil baked salmon, a fish rich in omega-3 polyunsaturated fatty acids.

21:00–22:00 — preparation for sleep, hygiene procedures.

22:00-6:30 – sleep.

* The example is fictitious, all matches are random.

References

1. WHO. About diabetes. Information site on diabetes. URL: https://www.who.int/ru/news-room/fact-sheets/detail/diabetes (accessed 26.06.2020).

2. Algorithms of specialized medical care for patients with diabetes mellitus. Edited by I.I. Dedova, M.V. Shestakova, A.Yu. Mayorova. 9th edition (updated). M.; 2019. DOI: 10.14341/DM221S1

3. Sharipov R.A. ARTERIAL HYPERTENSION AND DIABETES. Russian journal of cardiology. 2008;(3):71-75. https://doi.org/10.15829/1560-4071-2008-3-71-75.

4. Sorokin E.V., Karpov Yu.A. Combination antihypertensive therapy is the key to improving the effectiveness of cardiovascular prevention. RMJ No. 25 dated 02.10.2012, p. 1304. (Electronic resource). URL: https://www.rmj.ru/articles/kardiologiya/Kombinirovannaya_antigipertenzivnaya_terapiya__klyuch_k_povysheniyu_effektivnosti_serdechnososudistoy_profilaktiki/ (Date of access: 06/26/2020).

5. Ouyang X., Cirillo P., Sautin Y. et al. Fructose consumption as a risk factor for non-alcoholic fatty liver disease. J Hepatol. 2008;48(6):993-999. doi: 10.1016/j.jhep.2008.02.011. Epub 2008 Mar 10. PMID: 18395287; PMCID: PMC2423467.

6. Tyson K.K., Nwankwo Ch., Lin P.-H., Svetskiy L.P. Dietary approach to the treatment of arterial hypertension. Features of nutrition in specific populations. Cardiology. News, opinions, training. No. 1, 2013 (Electronic resource). URL: https://cyberleninka.ru/article/n/dietologicheskiy-podhod-k-lecheniyu-arterialnoy-gipertonii-osobennosti-pitaniya-v-spetsificheskih-populyatsiyah (date of access: 06/26/2020).

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