We all know someone in our family, whether immediate or extended, who is dealing with type 2 diabetes. And let’s be honest, it’s no small challenge. It can feel overwhelming at times, both for the person living with it and for their loved ones. But here's something important to remember: knowledge is power. 

When it comes to managing type 2 diabetes, understanding the condition, its impact, and how to manage it can make all the difference. The more informed you are, the better equipped you’ll be to make the right decisions, support your loved one, and navigate the ups and downs of diabetes management with confidence. It’s all about taking control, one step at a time.

 

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Here is what you can do go manage your type 2 diabetes well: 

 

6 Tips on Living Well With Type 2 Diabetes

Increase Physical Activity

Physical activity plays a key role in managing type 2 diabetes. It helps lower blood sugar levels by increasing insulin sensitivity, meaning your body can use insulin more effectively. Exercise also helps with weight management, improves heart health, reduces stress, and boosts overall well-being. Regular activity can help lower blood sugar levels and improve long-term diabetes control.

• Take the stairs instead of the elevator.
• Walk or bike to places instead of driving when possible.
• Try short, 10-minute bursts of exercise throughout the day—such as walking, stretching, or light strength training.
• Do household chores like vacuuming, gardening, or washing the car to stay active.
• Consider using a standing desk or walking desk if you spend long hours sitting at work.
• If you've been sitting for 30 minutes, stand up and take a 2-minute break. 
• If you're watching TV, get up during every commercial break and take a few steps around.

 

Related story: The Diabetes Guide: Hoow to Balance Your Blood Sugar

 

Control Portion Sizes With The Plate Method

The Diabetes Plate Method is a simple approach to creating balanced meals that help manage blood sugar. By using a 9-inch plate, you can easily portion your meal with the right balance of vegetables, protein, and carbohydrates—no need for counting, calculating, weighing, or measuring.

The plate method involves taking a nine-inch plate and filling half of it with non-starchy veggies. The remaining portion is further divided into two halves, filling one section with lean protein and the other with healthy carbs.

Non-Starchy Vegetables (Half of Your Plate)

• Leafy greens (spinach, kale, arugula, lettuce)
• Broccoli, cauliflower, and Brussels sprouts
• Peppers (bell peppers, hot peppers)
• Zucchini, cucumber, and eggplant
• Mushrooms
• Asparagus, green beans, and peas
• Tomatoes
• Onions and garlic

Lean Protein (One-quarter of Your Plate)
Lean protein helps to keep you feeling full without raising blood sugar levels. Good sources of lean protein include:

• Skinless poultry (chicken, turkey)
• Fish (salmon, tuna, trout, sardines)
• Shellfish (shrimp, crab)
• Tofu or tempeh
• Eggs or egg whites
• Low-fat dairy (Greek yoghurt, cottage cheese)
• Plant-based protein (beans, lentils)

Healthy Carbohydrates (One-quarter of Your Plate):
Healthy carbs provide essential nutrients and energy while helping to manage blood sugar. Choose whole, minimally processed sources, such as:

• Whole grains (brown rice, quinoa, barley, oats, farro)
• Starchy vegetables (sweet potatoes, squash, pumpkin)
• Legumes (beans, lentils, chickpeas)
• Whole-wheat pasta and bread
• Fruits (berries, apples, oranges, pears) – in moderation, as they contain natural sugars)

 

Related story: Managing Diabetes Naturally

 

Be Extra Careful With New Medicines

Starting new medications for diabetes, or switching to a different one, can feel like a big adjustment. It’s important to be extra mindful of how these changes might affect your blood sugar levels. Each medication works in a slightly different way, and understanding how it interacts with your body can help you manage your diabetes more effectively. Take the time to talk with your doctor about how the new medication could impact your blood sugar. Ask about possible side effects, how it might affect your appetite or energy levels, and what signs to watch out for if your blood sugar starts to dip too low or rise too high.

In addition to the information from your doctor, it’s a good idea to regularly monitor your blood sugar when starting a new medication. Keep track of any noticeable changes in your symptoms or how you feel throughout the day. Sometimes, it can take a little while for your body to adjust to new treatment, so being proactive and informed will help you make any necessary adjustments quickly. 

 

Related story: Healthy Eating Tips For Diabetes

 

Aim for Healthy Snacking 

Healthy snacks can be a valuable part of your meal plan, helping to manage hunger between meals. Before reaching for a snack, check if you're truly hungry or just thirsty, as dehydration can sometimes be mistaken for hunger. If you're thirsty, try drinking water or a zero-calorie beverage to avoid unnecessary calories.

When you do choose a snack, aim for options that provide a balanced combination of protein, healthy fats, and fibre, with or without carbohydrates. Some great snack ideas include:

• Fresh fruit with cheese or a handful of nuts
• Hummus or guacamole with carrot sticks or celery
• Nut butter with apple slices or celery
• Greek yoghurt with chia seeds or berries
• A small handful of mixed nuts and seeds
• Hard-boiled eggs with a sprinkle of pepper or paprika
• Veggie sticks (like cucumber or bell pepper) with a light dip

 

Related story: 9 Tips to Reverse Prediabetes Naturally

Carbohydrate Counting

Carbohydrate counting is an important practice for people with diabetes. It involves tracking the amount of carbohydrate-rich foods you eat each day, which helps determine how much insulin your body needs, especially if you take insulin before meals.

Among all the nutrients, carbohydrates have the greatest impact on your blood sugar levels. By managing your carb intake, you can better control your blood sugar. It's also important to note that some carbohydrates are healthier than others.

 

Related story: Could You Have Diabetes And Not Know?

Incorporate Meal Patterns for Diabetes Management by AMA

There’s no one-size-fits-all eating plan for managing diabetes. Since millions of people live with diabetes, factors like cultural background, personal preferences, other health conditions, food costs, living situations, and access to healthy foods all play a role in determining what works best for each person.

The American Diabetes Association (ADA) emphasises meal patterns that are scientifically proven to help manage diabetes. These meal patterns are designed to be sustainable and adaptable to your unique needs and preferences. It’s important to work with your doctor or healthcare team to find a meal pattern that fits your specific health needs and goals. They can guide you on what will work best for your body and help you create a plan you can stick with.

Here are 7 meal pattern as suggested by American Diabetes Association

 

Mediterranean-Style Meal Pattern 

This meal pattern is ideal for individuals aiming to lower their risk of diabetes, reduce A1C levels, manage triglycerides, or decrease the risk of heart-related events.

• Plant-based foods (vegetables, beans, nuts and seeds, fruits, and whole grains)
• Fish and other seafood
• Olive oil as the main source of dietary fat
• Dairy products (mainly yogurt and cheese) in low to moderate amounts

 

Vegetarian or Vegan Meal Patterns 

For those looking to lower their risk of diabetes, reduce A1C, achieve weight loss, or improve LDL and non-HDL cholesterol levels, one of these meal patterns could be an excellent option.

Low-Fat Meal Pattern 

• The low-fat meal pattern is great for people who are looking to reduce their risk of diabetes or lose weight.
• Low-fat meal pattern highlights:
• Vegetables
• Fruits
• Carbohydrates (e.g., breads/crackers, pasta, whole grains, starchy vegetables)
• Lean protein sources (including beans)
• Low-fat dairy products

In this review of the nutrition consensus, it was defined as total fat intake less than 30 per cent of total calories and saturated fat intake less than 10 per cent. 

Very Low-Fat Meal Pattern 
For people who are looking to lose weight or reduce their blood pressure, this meal pattern might be a good choice.
Very low-fat meal pattern highlights:

• Fibre-rich vegetables
• Beans
• Fruits
• Whole grains
• Non-fat dairy
• Fish
• Egg whites

This pattern comprises 70–77 per cent  carbohydrate (including 30–60g fibre) and less than 10 per cent  total calories from fat.

 

Low Carbohydrate Meal Pattern 

This pattern is great for people who are looking to reduce their A1C, achieve weight loss, lower their blood pressure, lower triglycerides, or increase HDL cholesterol.
Low-carb meal pattern highlights:

• Non-starchy vegetables  
• Healthy fats
• Protein in the form of meat, poultry, fish, shellfish, eggs, cheese, nuts, and seeds
• Quality carbohydrates are included but limited  

A low-carbohydrate eating pattern is defined as reducing carbohydrates to 26–45 per cent
 of total calories. 

 

Dietary Approaches to Stop Hypertension (DASH) Meal Pattern 

This pattern is great for people who are looking to reduce their risk of diabetes, lose weight, or lower their blood pressure.

• A variety of fresh fruits and vegetables (aim for 4-5 servings of each per day).
• Foods like whole wheat bread, brown rice, quinoa, oats, and whole-grain pasta 
• Skinless poultry, fish, lean cuts of meat, and plant-based proteins like beans, lentils, and tofu (aim for 2 or fewer servings per day).
• Low-fat or fat-free milk, yogurt, and cheese (aim for 2-3 servings per day).
• Healthy fats, protein, and fibre (aim for 4-5 servings per week) and  focus on unsaturated fats like olive oil, avocado, and nuts. Limit saturated fats (aim for less than 2 servings per day

 

Very Low Carbohydrate Meal Pattern 

For people who are looking to reduce their A1C, achieve weight loss, lower For those aiming to lower blood pressure, reduce triglycerides, or increase HDL cholesterol, this meal pattern may be a good choice.

This pattern is similar to a low-carbohydrate diet but further restricts carbohydrate-containing foods. Meals typically provide more than half of their calories from fat. The goal is often to consume 20–50g of non-fiber carbohydrates per day. In this context, a very low-carbohydrate eating plan is defined as reducing carbohydrates to less than 26 per cent  of total daily calories.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

Regular health checks are essential for everyone, but they are particularly important for individuals who are at risk of or already have type 2 diabetes. Taking regular health checks can help detect diabetes at an early stage when it is easier to manage and treat. With the UR.Life HRA, we help you to invest in your well-being through seamless interventions and targeted medical treatments. Our holistic wellness approach caters to all aspects of your well-being. We ensure that you can bring your whole self to work.

With our medical professionals by your side, routine health check-ups will never be an issue. Advanced laboratory technologies back UR.Life’s Occupational Health Centers (OHC), and with highly qualified experts/technicians, we’re committed to delivering trusted and quality recommendations, modifications and advice to you.