Type 2 diabetes is a chronic condition characterized by high blood glucose (sugar) levels, which carry serious health risks including heart disease, kidney and eye damage, and diabetic neuropathy.
The biggest task of someone with type 2 diabetes is to keep their blood sugar under control. The simplest way to do this is through diet.
But don’t be misled by the word simple. All that means is that the task is straightforward and easy to understand.
But something that’s simple isn’t always easy. In fact, living with type 2 diabetes can feel overwhelming at times, especially when it comes to food choices and meal planning to manage blood sugar.
Many people with type 2 diabetes struggle with making meal choices that need to align with managing their blood sugar. It can be a frustrating part of every day, at least three times a day.
Maybe you’re one of them.
If so, you’ll be happy to know that there may be a better way.
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All the focus has been on diet
If you’ve been diagnosed with type 2 diabetes, it’s imperative that you follow certain guidelines when planning your meals:
- Limit Refined Carbohydrates: Foods like cookies, white rice, and fruit juices can lead to spikes in blood glucose. Instead opt for whole, unprocessed foods whenever possible.
- Incorporate Heart-Healthy Fats. Adding foods such as avocados, nuts, olive oil, and fatty fish to your diet can help support your heart and overall well-being. The important thing to know is that there’s no one-size-fits-all eating plan for someone living with type 2 diabetes.
Experts often recommend a low-carb diet as a first step because it can reliably reduce blood sugar.
For managing blood sugar, some people find it helpful to follow the Mediterranean or DASH diet. These eating patterns are rich in whole grains, legumes, and other complex carbohydrates, and can help keep blood sugar under control
A registered dietitian can help you develop an eating plan tailored to your needs. However, while it may not always be practical to work with a dietitian, it’s essential to recognize that developing meal plans and selecting the right foods can be daunting.
Now for some good news — research suggests that when you eat could be more significant than what you eat.
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Time-restricted eating works as well as a personalized diet
Recently, researchers at several major Australian universities have demonstrated that time-restricted eating can be just as effective at controlling blood glucose levels as individualized advice from a registered dietitian.
A group of 52 people who were managing their type 2 diabetes with oral medications was randomly divided into two groups. One started changing their diet, the other practiced time-restricted eating, where eating was limited to a nine-hour window between 10 a.m. and 7 p.m.
An HbA1c test was used to measure blood glucose every two months. At the end of six months, both groups had reduced blood sugar levels.
However, the difference was that people in the diet group were less likely to adhere to their plan, while those in the time-restricted group not only adjusted well to the restricted eating window but also experienced improved sleep quality and enjoyed mealtime more.
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Take the pressure off
If you’re living with type 2 diabetes, it’s still important to stick to prioritize vegetables, fruit, wholegrains, lean meat and healthy fats and limit your intake of refined carbohydrates and saturated (trans) fats.
However, trying a time-restricted eating plan may help alleviate the worry about your next meal and introduce a sense of rhythm to your daily routine.
By limiting your eating to a nine-hour window that starts in the late morning, you could help maintain steady blood sugar levels.
While it’s important to be mindful about your food choices, remember that time-restricted eating can offer a simple yet effective approach to managing your blood sugar. You’re taking important steps toward better health, and every small change makes a difference.
If you’re under the care of a physician, let him know about your plans if you decide to try time-restricted eating.
Sources:
Time-Restricted Eating Helps Control Blood Sugar in Type 2 Diabetes — Science Alert
Comparing the effects of time-restricted eating on glycaemic control in people with type 2 diabetes with standard dietetic practice: A randomised controlled trial — Diabetes Research and Clinical Practice
Time-Restricted Eating as a Nutrition Strategy for Individuals with Type 2 Diabetes: A Feasibility Study — Nutrients
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