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Type 2 diabetes is closely linked to reduced insulin sensitivity, which causes blood sugar levels to rise more easily, especially after meals. How and what we eat therefore affects both the risk of developing diabetes and the ability to improve blood sugar control.
A diet that stabilizes blood sugar contains a lot of fiber, enough protein and healthy fats, while limiting fast carbohydrates. Such foods cause slower blood sugar levels
For many, it starts with elevated blood sugar, reduced insulin sensitivity and subtle symptoms such as fatigue or low energy. Diet plays an important role here – both when it comes to preventing diabetes and improving blood sugar control in those who already have the diagnosis.
But how important is food really, and can the course of the disease really be influenced by how you eat?
Type 2 diabetes – a disease linked to insulin resistance
In type 2 diabetes, the body still has the ability to produce <Tag_product="205" />, but the cells respond less well to the hormone. This is called insulin resistance and leads to blood sugar rising, especially after meals.
What we eat affects how quickly and how much blood sugar rises. Therefore, the composition of the diet – not just the amount of food – is crucial for how the body handles glucose over time.
Can the risk of diabetes be reduced with the right diet?
Yes, research clearly shows that dietary habits have a major impact on the risk of developing type 2 diabetes. A diet that stabilizes blood sugar, reduces insulin spikes and contributes to better satiety can improve insulin sensitivity and reduce the burden on the pancreas.
However, it is not about individual foods or short-term diets, but about long-term eating patterns.
What should you eat for more stable blood sugar?
A diet that promotes blood sugar control is characterized by slower carbohydrates, high fiber content and sufficient protein and healthy fats. Fiber slows down the absorption of sugar in the intestine and contributes to smoother blood sugar curves, which creates better conditions for stable and balanced long-term sugar, <Tag_product="6" />.
Vegetables, legumes, whole grains, nuts and seeds are examples of foods that both satiate and affect blood sugar more gently. Protein from fish, eggs, poultry, legumes and dairy products also contribute to better satiety and less blood sugar fluctuations.
Fat in the form of unsaturated fats, for example from fish, rapeseed oil, olive oil and nuts, has been shown to be beneficial for both blood sugar regulation and cardiovascular health.
Fast carbohydrates and blood sugar spikes
Foods with a high glycemic index, such as white bread, soda, juice, candy and large amounts of white rice or potatoes, can cause blood sugar to rise quickly. In people with insulin resistance, it takes longer for blood sugar to fall again, leading to higher average levels over the day.
This does not mean that all carbohydrates are “bad”, but that the type, amount and context matter. Combining carbohydrates with protein, fat and fiber makes a big difference.
How much should you eat?
The amount of food of course also affects blood sugar, but the need varies between individuals. Factors such as body weight, physical activity, age and insulin resistance come into play.
For many, it can be helpful to build meals around vegetables as a base, supplemented with a protein source and a moderate amount of slow carbohydrates. Eating slowly and mindfully makes it easier to feel full before you eat more than your body needs.
Dietary patterns with documented effects
Studies show that dietary patterns such as the Mediterranean diet and the Nordic diet can improve blood sugar control and reduce the risk of complications in type 2 diabetes. These diets are characterized by a lot of vegetables, whole grains, fish, legumes and unsaturated fats, as well as a lower intake of red meat and sugar.
However, the most important thing is not exactly which “diet” you follow, but that the diet is sustainable over time.
Is diet enough to influence diabetes?
Diet is of great importance, but it always works in conjunction with other factors. Regular physical activity increases the muscles' uptake of <Tag_product="5" /> and improves insulin sensitivity, often after just one training session.
Sleep and stress also affect blood sugar via hormonal mechanisms. Chronic stress and lack of sleep can raise blood sugar even in people who eat a relatively balanced diet.
Can you get rid of type 2 diabetes?
For some people, it is possible to reach normal blood sugar levels without medication through changes in diet, physical activity and lifestyle. This is sometimes called remission. However, this does not mean that the disease is “gone”, but that the balance is currently good. Therefore, regular follow-up is important, even if the values improve.
How we eat has a great impact on blood sugar and the risk of developing type 2 diabetes. A diet that stabilizes blood sugar, combined with exercise, good sleep and stress management, can improve insulin sensitivity and contribute to better metabolic health.
Small, sustainable changes over time are often more effective than quick fixes – and it is never too late to influence how your body feels.