Understanding Type 2 Diabetes: Causes, Signs, and Nutritional Guidelines

Type 2 diabetes is a chronic condition that affects how your body processes glucose. It can lead to severe health issues if not managed properly. With approximately 27 million people affected in the country, early intervention is key. This form of diabetes occurs when the body can't efficiently break down and store sugar, making a dedicated dietary approach essential. While more common in those over 40, increased cases among younger individuals are on the rise.

Key causes include obesity, genetics, sedentary lifestyles, and pancreatic or liver malfunctions. Recognizing symptoms like persistent thirst, frequent urination, blurred vision, fatigue, slow wound healing, and irritability is crucial for early diagnosis.

Proper diet plays a vital role in controlling blood sugar levels. Your healthcare provider will recommend a balanced diet rich in fibers, healthy fats, and proteins, avoiding excess carbs and processed foods. Focus on non-starchy vegetables like leafy greens, onions, cucumbers, radishes, sprouts, and bamboo shoots. Consume 3-5 servings daily, including raw and cooked options. For fruit, opt for berries, apples, pears, peaches, bananas, oranges, grapes, and melons, while avoiding processed juices and dried fruits. Dairy choices should be low-fat, such as skimmed milk, and plain yogurt or cheese, avoiding high-fat or sweetened varieties.

Protein sources like nuts, tofu, skinless poultry, fatty fish, and eggs support a balanced diet. Limit processed meats, beef, bacon, or high-fat dairy. Whole grains like brown rice, whole wheat, and popcorn are beneficial, whereas white bread, pasta, and baked goods should be avoided. Maintaining a disciplined diet alongside medical guidance is essential for managing this lifelong condition effectively.