Lifestyle and food choice can directly impact type 2 diabetes. It's important to make the right decisions for your health. In this blog, we'll explore questions that are common surrounding the topic of type 2 diabetes and weight loss.
What is type 2 diabetes?
Type 2 diabetes is a very common condition affecting blood glucose (sugar) levels causing them to be too high. This is because the body either can't produce enough insulin, or the cells in our body become resistant to insulin. This causes blood sugar levels to stay high, which can lead to serious health complications such as heart disease, kidney damage, and vision problems (7).
Common type 2 diabetes symptoms include:
Excessive thirst
Needing to urinate frequently
Tiredness
Unintentional weight loss
Blurry vision (7)
What is insulin?
Insulin is a hormone in our body, which is produced by the pancreas which helps regulate blood sugar levels. After eating a meal, carbohydrates get broken down into glucose leading to a spike in blood sugar levels. This is a normal response to eating carbohydrates, despite what some say on social media. Insulin ensures the body's cells absorb glucose for later energy usage (4,7). Essentially, insulin is seen as a key that can unlock the door to body cells, so that energy can be stored inside.
Can overweight and obesity directly cause type 2 diabetes?
Despite the epidemic of obesity, not everyone with overweight or obesity will develop type 2 diabetes. However being overweight highly increases the risk of developing diabetes. This is due to excess weight which leads to a resistance to insulin. This is when cells in our body don’t respond to insulin meaning sugar stays in the blood instead of being absorbed into cells. When insulin doesn't work properly, it results in consistently high blood sugar levels leading to complications mentioned previously.
Genetics, age, and lifestyle also play a role in the development of type 2 diabetes (2,7).
Additionally, insulin resistance can increase appetite, as body cells feel starved of energy from sugar. This can result in eating more, and may lead to further weight gain.
Will losing weight help with type 2 diabetes?
Yes, weight loss can delay the onset of developing type 2 diabetes and/or decrease the risk. By losing weight your blood sugar levels and sensitivity to insulin will improve significantly, which enables the body to use glucose more effectively. This leads to better management of blood sugar levels, reducing appetite as well as the likelihood of complications associated with type 2 diabetes.
Losing excess weight will lower blood pressure and improve cholesterol levels, reducing the need for diabetes medications (1,2).
Can I eat carbohydrates if I have type 2 diabetes?
Yes, carbohydrates especially unrefined, fibre rich sources can be part of a healthy diet and weight loss plan for someone with type 2 diabetes (8).
It's important to ensure carbohydrates are a part of your daily diet because they provide our bodies with energy. Consuming carbohydrates will also help your brain, heart muscles, central nervous system and kidneys to function properly (8).
Prioritising wholegrain and fibre rich carbs such as wholemeal bread, brown rice and wholewheat pasta over refined carbs such as white bread, white pasta or white rice will keep you full, preventing excess consumption of calories, and will lead to a stabilised rise in blood sugar levels. A focus on wholegrain and fibre rich carbohydrates, being served in the right portions alongside lean proteins and healthy fats will support weight loss and help manage blood sugar levels (3,4,8).
Practical tips for weight loss with type 2 diabetes
Control portion sizes
Aim to have ¼ of your plate filled with wholegrain and fibre rich carbs at each meal. Measure portions to avoid excess calorie intake. Portion sizing is crucial - being in a calorie deficit (eating fewer calories than you burn) will lead to weight loss (3,8).
Choose wholegrains and fibre-rich foods
Wholegrains like oats, quinoa, and brown rice are slower to digest, keeping you fuller longer and preventing rapid blood sugar spikes (8).
Stay active
Exercise increases your sensitivity to insulin and helps to burn calories. Aim for 150 minutes of moderate exercise a week (fast paced walking, swimming, running or cycling). Resistance training, such as weight-based exercises help to build muscle which can improve insulin usage (3,4,5).
Practice eating mindfully
Eating intuitively by paying attention to hunger cues can help avoid consuming excess calories.
Hydrate regularly
Drinking more water can prevent overeating and help manage appetite. A lot of the time people confuse thirst for hunger. Staying hydrated also supports optimal metabolism.
Limit added sugars
Avoid refined sugars such as sugary drinks, chocolate, biscuits, baked goods and sweets as these can lead to blood sugar spikes and contribute to weight gain. Instead, try to reach for natural sources of sweetness like fruit when cravings hit (3,4,5).
Summary
Overall, weight loss can have a significant impact on managing type 2 diabetes. Choosing wholegrain and fibre-rich carbohydrates and focusing on portion sizes can support both blood sugar management and weight loss. Healthy lifestyle changes that are sustainable like eating mindfully and partaking in regular exercise are essential for long-term success and health with type 2 diabetes.
This blog is written by Ella Hugo- an oxford Brookes university student, currently undertaking a BSc in nutrition and wishes to complete a masters in dietetics.
References
Pi-Sunyer, F.X. (2005). Weight Loss in Type 2 Diabetic Patients. Diabetes Care, 28(6), pp.1526–1527. doi:https://doi.org/10.2337/diacare.28.6.1526.
Wilding, J.P.H. (2014). The Importance of Weight Management in Type 2 Diabetes Mellitus. International Journal of Clinical Practice, [online] 68(6), pp.682–691. doi:https://doi.org/10.1111/ijcp.12384.
NHS (2020). Food and keeping active - Type 2 diabetes. [online] NHS. Available at: https://www.nhs.uk/conditions/type-2-diabetes/food-and-keeping-active/.
Diabetes UK (2019). Weight loss and diabetes. [online] Diabetes UK. Available at: https://www.diabetes.org.uk/living-with-diabetes/eating/whats-your-healthy-weight/lose-weight.
NHS England (2024). NHS England» NHS Type 2 Diabetes Path to Remission Programme to treat obesity and type 2 diabetes. [online] www.england.nhs.uk. Available at: https://www.england.nhs.uk/diabetes/treatment-care/diabetes-remission/.
Wing, R.R., Lang, W., Wadden, T.A., Safford, M., Knowler, W.C., Bertoni, A.G., Hill, J.O., Brancati, F.L., Peters, A. and Wagenknecht, L. (2011). Benefits of Modest Weight Loss in Improving Cardiovascular Risk Factors in Overweight and Obese Individuals With Type 2 Diabetes. Diabetes Care, [online] 34(7), pp.1481–1486. doi:https://doi.org/10.2337/dc10-2415.
NHS (2023). What is type 2 diabetes? [online] NHS. Available at: https://www.nhs.uk/conditions/type-2-diabetes/.
NHS (2023). Starchy foods and carbohydrates. [online] NHS. Available at: https://www.nhs.uk/live-well/eat-well/food-types/starchy-foods-and-carbohydrates/.
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