You Just Found Out You Have Type 2 Diabetes—Here Are 4 Things a Diabetes Educator Recommends Doing First

First, take a deep breath. It’s going to be OK. We know a type 2 diabetes diagnosis can feel overwhelming: a Google search on “how to manage type 2 diabetes” gives you over 745 million different results, which feels like an overload of information when you have no idea where to even start. We get it—it’s tempting to go down that rabbit hole and make lists of all things you should be doing. So instead of stressing out, let’s take a step back and turn to the experts that can give you simple lifestyle tools that actually feel manageable from the start.

Nearly 40 million people in the U.S. have diabetes, according to the Centers for Disease Control and Prevention. Diabetes is a chronic disease where your blood sugar is too high. Over time, if left untreated or inadequately managed, diabetes can cause damage to your eyes, kidneys, nerves and heart and may even increase your risk for certain cancers, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

Toby Smithson, RDN, CDCES, founder of Diabetes EveryDay and author of Diabetes Meal Planning and Nutrition for Dummies, is a certified diabetes care and education specialist who has worked with many clients on doing just that. While type 2 diabetes is a condition that needs to be managed 24/7, Smithson says focusing on four simple lifestyle behaviors will make all the difference when you’re striving to keep blood sugar levels steady and low. Here’s what she recommends.

1. Add Blood-Sugar Friendly Foods into Your Diet

Although the typical narrative surrounding nutrition with type 2 diabetes focuses on avoiding certain foods, Smithson says it’s more important to focus on the foods that you can add into your meals that will help stabilize your blood sugar.

“Most people are worried about food being ‘taken away’ but we really are adding more food and just making tweaks to food choices,” she explains.

Smithson says there are three main strategies she shares with her clients when it comes to making those nutritional changes in their diets without feeling restrictive and demanding.

“It would be great if people could make these changes, but if that feels too overwhelming, start by including these healthy eating recommendations for one meal at a time,” she explains. Nutrition changes that help support healthy blood sugar levels include:

Add More Vegetables to Your Plate

Specifically the nonstarchy kind. Experts from the American Diabetes Association recommend following the Diabetes Plate Method, which recommends filling half of your plate with nonstarchy vegetables. These vegetables are high in fiber, helping keep blood sugar levels stable and making you feel fuller for longer.

Some popular nonstarchy vegetables to add to your plate include:

• Broccoli
• Cauliflower
• Cucumbers
• Bell peppers
• Brussels sprouts
• Eggplant
• Green beans
• Leafy greens
• Mushrooms
• Sugar snap peas

What about the starchy kind? Don’t worry, starchy vegetables can absolutely still be a part of your diet. These types of vegetables (like potatoes, yams, corn, peas and butternut squash) are also high in fiber and full of good-for-you nutrients. Given their higher starch content, the Diabetes Plate Method categorizes these foods as a carbohydrate. One-quarter of your plate should be carbohydrate.

Choose Carbohydrate Foods That Contain Fiber

Along with starchy vegetables, Smithson also recommends choosing carbs with a high amount of fiber. High-fiber carbs not only help to control your blood sugar, but they also protect your heart, help you maintain good digestive health, assist with weight management and make you feel fuller for longer.

Examples of high-fiber carbs include:

• Whole-grain breads, crackers and cereal
• Beans and legumes
• Fruit
• Oats
• Barley
• Brown rice
• Starchy vegetables

These are known as complex carbs because they contain larger sugar molecules as well as fiber and thus take longer to break down during digestion, which helps with slowing down blood sugar spikes. On the other hand, refined carbohydrates (often called simple carbs) contain mainly simple sugars that are quickly digested, and lack other nutrients like fiber, which can cause those spikes in blood sugar.

Does this mean simple carbs such as white bread and rice are off-limits? While prioritizing complex carbohydrates is recommended, you don’t have to completely eliminate those simple carbs that you love. Experts advise portioning them out and pairing them with high-fiber and -protein foods to help slow the digestion process and keep blood sugar levels as steady as possible. Following the Diabetes Plate Method helps with maintaining portion sizes.

Lean toward Lean Protein

According to Smithson, choosing lean proteins for your meals is key for stabilizing blood sugar. “Lean protein” is considered a protein source that contains a smaller amount of saturated fat.

Given how certain protein sources can be high in saturated fat—like most red meat and some dairy products—consider gravitating toward leaner sources of protein.

Some of the best proteins for diabetes include:

• Egg whites
• Cheese with less than 3 grams of fat per serving
• Edamame
• Lean pork
• Poultry without skin
• Tuna
• Salmon

2. Set Sustainable Exercise Goals

While nutrition is an important aspect of lowering blood sugar levels, managing a type 2 diabetes diagnosis goes beyond what’s on your plate. Other healthy lifestyle changes, such as exercise, are also key for keeping levels steady.

Moving your muscles increases insulin sensitivity, allowing your cells to take up more glucose before and after a workout, explains Smithson. The ADA says physical activity helps lower blood glucose levels for up to 24 hours (and sometimes longer) after your workout by making your body more sensitive to insulin.

Thankfully, movement does not mean having to work out for long periods of time at the gym. (Unless you enjoy that kind of thing, of course.) Smithson says that simply setting a goal to move your body more—whether that’s in the house, apartment or even at work—will make a difference.

“Body movement can include cleaning your house, gardening or unloading a dishwasher or washing machine,” she says.

Practicing joyful movement can be a great place to start. When you’re ready to kick it up a notch, studies show a combination of strength training and cardio during the afternoons or evenings can help combat high blood sugar levels.

3. Focus On Reducing Your Stress

Believe it or not, even your stress levels can make a significant difference in managing your blood sugar with type 2 diabetes. A 2022 review published in Cureus explains that stress triggers the release of hormones that raise blood sugar; over time, this can lead to insulin resistance and diabetes. In the case of someone who has diabetes, they may notice that in times of excess stress, their blood sugar levels are consistently high.

Doing what you can to manage your stress when you have diabetes can help you manage your blood sugar. “In our fast-paced world, this one can be tough,” says Smithson. “Reducing stress may be different for each of us. The important thing is to do something you enjoy. One of my favorite ideas for reducing stress is participating in ‘forest bathing’ by taking a walk in a park, forest or tree-lined neighborhood and focusing on using all your senses as you walk. Plus, you will incorporate more body movement at the same time.”

Other science-backed ways to decrease stress can include meditation, moving through simple yoga poses, practicing deep breathing and expressing gratitude.

4. Get Good Sleep

Being chronically sleep-deprived increases stress markers and elevates blood sugar, Smithson explains.

According to the CDC, poor sleep can affect your blood sugar by influencing what and how much you eat (you may be more likely to reach for foods that give you a quick hit of energy, like processed snacks or sweets), your energy levels and your insulin function. A good night of sleep is considered to be seven to nine hours.

Bonus: Talk with a Medical Expert

While these lifestyle changes are an excellent place to start, it is always best to speak with the medical experts and avoid that internet rabbit hole altogether. Ask your doctor about medications and how they play a role in your type 2 diabetes management. Hire a dietitian who specializes in nutrition care for those with a type 2 diabetes diagnosis. Work with a personal trainer who can help you create a fitness routine that works well for your current lifestyle. These experts can help make your diagnosis easier to manage, and personalize a plan that makes sense for your life.

The Bottom Line

First and foremost, take a deep breath and don’t panic. Managing a type 2 diabetes diagnosis can feel like a tall order, but thankfully there are a number of resources and experts out there that can make the entire process easier for you.

In general, making small lifestyle changes is a great place to start, such as by changing the types of carbohydrates you eat and focusing on lean protein, including exercise in your day, managing stress and getting good sleep. Together, these strategies can help you feel your best every day.