By Mercy Mwongeli

[Published by The Anchor | Health & Wellness]
Type 2 diabetes is no longer just a condition of old age. It is now a growing global epidemic affecting people of all ages, driven by sedentary habits and poor nutrition. According to the World Health Organization (WHO), it ranks second among global nutrition-related concerns—right behind obesity.

Characterized by insulin resistance and reduced insulin production, type 2 diabetes leads to elevated blood sugar levels that, if left uncontrolled, can result in serious complications such as heart disease, nerve damage, and kidney failure.
But there is good news: lifestyle changes—especially in nutrition—can help manage or even reverse the condition in its early stages.
“The key to controlling diabetes is not just in the medication—but in what’s on your plate.”
Nutrition: A Cornerstone of Diabetes Control
Adopting a diabetes-friendly diet is essential to maintaining stable blood glucose, managing weight, and reducing the risk of complications. Here are expert-backed strategies:
1. Carbohydrate Management
Choose complex carbs like brown rice, whole wheat bread, legumes, and vegetables.
Avoid refined sugars and sugary drinks.
Use carbohydrate counting or the glycemic index (GI) to make informed choices.
2. Portion Control
This helps prevent overeating and spikes in blood sugar.
Use the Plate Method for easy guidance:
½ plate: Non-starchy vegetables
¼ plate: Lean protein
¼ plate: Whole grains or starchy vegetables
3. Balanced Meals
Combine carbs with protein, healthy fats, and fiber to slow sugar absorption.
4. Healthy Fats
Use unsaturated fats (olive oil, nuts, avocados)
Cut back on saturated fats (red meat, butter) and avoid trans fats entirely.
5. Regular Meal Timing
Eat meals and snacks at consistent times to support insulin function.
6. Limit Sodium and Alcohol
Reduces risks of hypertension and heart complications.
7. Stay Hydrated
Drink plenty of water; avoid sugary and high-calorie drinks.
Taking Charge Through Nutrition
With informed food choices and consistent habits, people living with type 2 diabetes can enjoy healthier lives and reduce their reliance on medication. Diet, when paired with physical activity and regular checkups, becomes a powerful tool in managing the condition.
About the Author:
Mercy Mwongeli is a health writer focused on nutrition and chronic disease management.
Contact: mercymusyoka81@gmail.com
LinkedIn: Mercy Mwongeli