You’ve probably heard of type 1 and type 2 diabetes. While type 1 diabetes is an autoimmune disease that is usually genetic and occurs in childhood or adolescence, type 2 diabetes is caused by an unhealthy lifestyle and certain risk factors. The disease often occurs in middle adulthood. As a result, the body can no longer use insulin effectively (insulin resistance) or cannot produce enough insulin to regulate blood sugar. Insulin is a hormone that transports sugar from the blood into the cells, where it is used as energy. In type 2 diabetes, blood sugar levels remain elevated over the long term, which can lead to complications such as cardiovascular disease, kidney damage, nerve damage and vision problems. However, the disease can be prevented through a healthy lifestyle and a healthy diet. In the following article, you will find out what this actually looks like, how the disease develops and which risk factors contribute to it.
How does type 2 diabetes develop?
Type 2 diabetes often develops over years due to multiple factors:
- Insulin resistance: The body’s cells react less sensitively to insulin, causing sugar to remain in the blood.
- Overproduction of insulin: The body tries to compensate for the insulin resistance by the pancreas producing more insulin. Over time, the pancreas becomes overloaded and can no longer produce enough insulin.
- Permanently high blood sugar: The lack of insulin compensation leads to increased blood sugar levels which can lead to consequential damage if undetected and untreated.
The following risk factors promote the development of the disease:
- Genetic predisposition: Familial clustering increases the risk.
- Overweight: Abdominal fat (visceral fat) in particular is a risk factor, as it promotes inflammatory processes.
- Lack of exercise: Little physical activity reduces the cells’ sensitivity to insulin.
- Unhealthy diet: Consuming high amounts of sugar, white flour products, and saturated fats can lead to insulin resistance.
- Age: Insulin sensitivity often decreases with age.
- Stress and lack of sleep: These can have a negative impact on hormone balance and promote insulin resistance.
How can type 2 diabetes be stabilized through diet?
The right diet is a key component in stabilizing type 2 diabetes and in many cases can even help to control blood sugar without medication.
Basic principles of nutrition
- Promote blood sugar regulation: Choose foods that cause blood sugar to rise slowly such as oatmeal and whole grains.
- Improve insulin sensitivity: Antioxidants, fiber and healthy fats promote cellular health.
- Prevent/reduce excess weight: Weight regulation through a balanced diet and exercise or weight loss can significantly improve insulin resistance.
Recommended foods
- High-fiber foods: Whole grain products, legumes, vegetables and fruit with a low glycemic index (e.g. berries, apples).
- Healthy fats: Avocado, nuts, olive oil and oily fish (omega-3 fatty acids).
- Protein-rich food: Lean meat, fish, tofu, quark and yoghurt can keep blood sugar levels stable.
- Spices and herbs: Cinnamon, turmeric and ginger can have a blood sugar-lowering effect.
Foods to avoid
- Fast carbohydrates: Sugar, white flour products, sweetened drinks and sweets.
- Hidden sugars: Ready-made products, fruit yoghurt, ketchup and ready-made sauces.
- Trans fats: Contained in fried foods, margarine and some ready-made products.
Further tips on preventive nutrition
- Eat regular meals: Avoid long breaks between meals to prevent severe blood sugar fluctuations.
- Portion control: Avoid overeating to keep blood sugar levels stable.
- Drink enough: Prefer water or unsweetened teas.
Combine exercise
A healthy diet works even better in combination with regular exercise. Just 30 minutes of moderate exercise per day can enhance insulin sensitivity.
With the right diet and a conscious lifestyle, type 2 diabetes can not only be stabilized, but in some cases even reversed. A long-term change that is adapted to individual needs is important. Regular visits to a doctor and blood sugar checks help to monitor success.
Further information on diabetes can be found here, for example, on the website of the World Health Organization or the Federal Center for Nutrition.