People with diabetes have difficulty converting the food they eat into usable energy. So, while everyone should be concerned with proper nutrition, it is especially important for diabetics to eat healthy. In fact, 80% to 90% of people with type 2 diabetes are overweight, so eating healthy to lose weight can help reduce the impact of the disease and may even cause it to go into remission completely.

Diabetes causes blood sugar levels to be higher than normal, so the short-term goal of a healthy diabetes diet is to keep blood sugar levels under control. A healthy diet for a type 2 diabetic also involves reducing your intake of fats and overall calories, which can help blood sugar levels in the long-term by reducing your weight.

For a type 2 diabetic, following a meal plan with reduced calories and an even distribution of carbohydrates as well as replacing some carbohydrates with healthier monounsaturated fats can improve blood glucose levels. In many cases, moderate amounts of weight loss and increased physical activity can control type 2 diabetes. Here are some general guidelines on how to balance your diet with fat, carbohydrates and protein.

1. Reduce your intake of dietary fat, especially saturated fat. Reducing fat intake may help contribute to modest weight loss, although to really lose weight, you need to consume fewer overall calories as well. The current American Diabetes Association guidelines advise that less than 7% of calories should come from saturated fat, the fats that raise levels of LDL ("bad") cholesterol. Dietary cholesterol should be less than 200mg per day. Avoid foods that contain trans-fats entirely. This means any product that contains partially hydrogenated oils.
   
   
2. Keep your protein intake in the range of 15% - 20% of your total calories. Many sources of protein are also high in fat, but there are also low-fat protein options, such as low-fat dairy products, legumes (beans, lentils, peas, and peanuts), skinless poultry, fish, and lean meats.
   
   
3. The carbohydrates you eat should be ones that have the lowest impact on your blood sugar level. Examples include whole-grain breads or cereals, pasta, brown rice, beans, fruits, and vegetables. These foods are also good sources of dietary fiber, which can help lower blood glucose levels as well as cholesterol levels. Learn to read labels for total carbohydrate content, rather than just sugar content.
   
   
4. While it is very difficult to avoid sugar entirely, you should limit your intake of foods that are high in sugar and calories but low in overall nutritional value. These include common junk foods such as candy bars, sports drinks, soda pop, potato chips and cookies, as well as food made from refined grains such as white bread, white rice, muffins, and waffles. When you do consume sugar-containing foods, remember to substitute them in place of other carbohydrate sources (such as potatoes) instead of just adding them on to a meal.

For more specific information that is tailored to your individual needs, see a nutritionist or dietitian. To find out more about nutrition, join the Healia Health Community for Diet and Nutrition. For more information about Type 2 diabetes, including more on how to lose weight by eating a healthy diet, read the Healia Health Guide on Diabetes Type 2 or join the Healia Health Community for Type 2 Diabetes.

_{Source: National Library of Medicine MedlinePlus, Medical Encyclopedia: Diabetes Diet, updated 06/08. http://www.nlm.nih.gov/medlineplus/ency/article/002440.htm}

_{Photo: MJorge, Flickr, Creative Commons}