Taking Control: How Your Diet Can Tackle Type 2 Diabetes

This podcast was aired on the Weekends with Ken show on CJAD on June 21st 2025.  

It's no secret that Type 2 diabetes is a growing concern in Canada, affecting millions and projected to rise even further. But here's the powerful truth: what and when you eat can play a monumental role in preventing and even reversing this condition.

Let's dive into some key insights on how you can use diet and lifestyle to manage your blood sugar levels and take charge of your health.

The Power of Lifestyle: Prevention and Remission

Many Canadians are diagnosed with Type 2 diabetes or prediabetes, and the numbers are expected to jump significantly in the coming decade. However, this isn't a losing battle! Lifestyle factors, particularly diet and exercise, are incredibly effective in both preventing and treating Type 2 diabetes. In fact, studies show that by carefully managing your carbohydrate intake and staying active, you can actually send Type 2 diabetes into remission. It's a powerful reminder that we have significant control over our health outcomes.

Understanding Carbohydrates: It's More Than Just Sugar

When you have Type 2 diabetes, managing your carbohydrate intake is crucial. Why? Because carbohydrates break down into glucose (sugar) in your body.

While highly concentrated sources of carbohydrates like desserts, sweet pastries, candies, and sugar-sweetened beverages should be limited due to their high sugar content and lack of nutrients, it's not just about "avoiding sugar." It's about understanding total carbohydrates.

For example, nutrient-dense foods like grains, cereals, bread, pasta, fruits, and vegetables also contain carbohydrates. The key is to balance the amount of carbohydrate you eat so you don't overload your body with too much sugar at once.

Beyond the "Sugar" Label: Reading Nutrition Facts

When you're checking a nutrition label, it's not enough to just look at the "sugar" content. You need to focus on the total carbohydrates.

Consider dry oatmeal: a 125 ml serving might have 27 grams of total carbohydrate, 4 grams of fiber, and only 1 gram of sugar. While the sugar is low, you subtract the fiber (which your body can't digest) from the total carbohydrates to get your net carbohydrates. In this case, 23 grams of net carbohydrates from oatmeal is still a significant amount you need to be aware of if you have Type 2 diabetes. This is where timing comes into play.

The Timely Truth: When You Eat Matters

You might have heard the old saying, "Eat breakfast like a king, lunch like a prince, and supper like a pauper." It turns out there's some truth to it, especially for managing blood sugar!

Studies suggest that people with Type 2 diabetes may better manage their blood sugar levels by consuming larger meals at breakfast and lunch. A recent study in npj Digital Medicine found that individuals with higher blood sugar levels often consumed carbohydrates between 5 PM and 9 PM. Conversely, a higher intake of vegetables (excluding starchy ones like potatoes, sweet potatoes, and corn) was associated with lower blood sugar.

And it's not just about food! The study also highlighted the importance of physical activity. Participants who were less active during the day had higher blood sugar levels, while taking steps between 2 PM and 5 PM was linked to lower blood sugar levels.

Strategic Eating for Better Health and Sleep

So, if you're craving a meal with lots of pasta or rice, lunchtime might be your best bet. For dinner, consider focusing on protein and vegetables.

This strategic approach to eating not only helps manage blood sugar, but it can also improve your sleep! Another study in Sleep Health showed that people who ate more vegetables, fruits, and unrefined carbohydrates throughout the day experienced better quality sleep.

By understanding not just what you eat, but also when you eat, you can make powerful changes to prevent and manage Type 2 diabetes and improve your overall well-being.

What are some of your biggest challenges when it comes to managing your diet for health?

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References:  Park H, Metwally AA, Delfarah A, et al. High-resolution lifestyle profiling and metabolic subphenotypes of type 2 diabetes. npj Digital Medicine, 2025, DOI: 10.1038/s41746-025-01728-6, https://www.nature.com/articles/s41746-025-01728-6