National Diabetes Program

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The foods we eat are powerful for preventing, managing, and even reversing type 2 diabetes. Learn the simple diet changes that can improve blood sugar control and reduce medication needs.

Ready to tackle your diabetes? Start here!

Step 1

Let’s start by learning what causes type 2 diabetes and how to turn it around. As you’ll see in this video, it starts with fat buildup inside your cells. This makes it hard for sugar to get from your bloodstream into your cells where it’s burned for energy. Watch this 5-minute video that will introduce you to the basic concepts.

The New Understanding of Diabetes

Next, watch this short reinforcement video to make sure everything is clear. If you have a family member or friend who can watch these with you, invite them along.

Step 2

Next, we’ll choose foods that help us get the fat out of our cells. These foods can be high in carbohydrates, and that’s okay because, right now, it’s all about lowering fat to let sugar into the cells. Make a list of foods for breakfast that meet these guidelines: 1) no animal products and 2) very low in oil. List foods that you already enjoy and foods you’d like to try. Over the next week, incorporate these meals. Make every day a healthy breakfast day. Next week, look at lunch and dinner.

Check out this video for some meal ideas:

Choosing Healthful Foods

Step 3

Register for our free online support group, if you can. It meets on Tuesdays at 12 noon Eastern Time (and don’t worry; if you can’t join the support group, you’ll still do great).

Great job! You’ve earned a badge for completing these first three steps. Click here to download your badge.

One more thing! Make sure to talk to your doctor when making dietary changes. Diet is a powerful tool, and medications can become too strong in a short period of time. Check with your healthcare provider about adjustments that might be needed.