Type 2 Diabetes

🧬General Information

The body becomes insulin resistant and over time the pancreas cannot keep up with the increased demand for insulin. 

Type 2  diabetes is a chronic metabolic condition in which the body becomes insulin resistant, meaning the cells do not respond properly to insulin. Initially, the pancreas compensates by producing more insulin but over time it becomes unable to maintain adequate insulin production. This leads to elevated blood glucose levels and if untreated, can result in long-term complications.

Unlike Type 1, Type 2 diabetes develops gradually and is strongly linked with genetic predisposition, lifestyle factors, age and excess body weight, although people of any age and body size can develop it. 

In type two diabetes two key problems occur simultaneously

The body resists the action of insulin (insulin resistance)

The pancreas struggles to produce enough insulin to overcome this resistance.

This combination causes glucose to remain in the bloodstream instead of entering the cells to be used for energy.

⚠️Symptoms

Symptoms often develop slowly and may be mild at first, which is why the condition can remain undiagnosed for years

• Fatigue
• Frequent urination
• Increased  thirst and hunger
• Slow wound healing
• Frequent infections
• Dark patches on skin ( acanthosis nigricans)

⚡Causes and Risk factors

• Overweight  or obesity, (especially abdominal fat).
• Physical inactivity
• Unhealthy diet high in refined carbohydrates and sugars
• Family history of Type 2 diabetes
•  Age 40+

Because the symptoms are subtle, many people go undiagnosed for years.

🔬Diagnosis

The diagnosis could be done by common tests such as

• Fasting blood glucose
• HbA1c, this is a blood test that shows the average blood sugar over the last 3 months. It’s like a long-term report card for glucose control
• Random glucose test, a quick blood sugar done any time of the day, without fasting. It helps spot unusually high levels on the spot
• Oral Glucose Tolerance Test (OGTT) You drink a glucose solution, and blood sugar is measured over 2 hours. Used to diagnose both diabetes and prediabetes.
• C-peptide (shows how much insulin the body makes), a test that measures how much insulin your body is still making. Higher levels mean your pancreas is still producing insulin; low levels mean it’s producing very little

It is called c-peptide from the word connecting peptide, so when your body makes insulin it first creates a larger molecule called proinsulin that is made of three parts, 
• A chain
• B chain
• Connecting peptide (c-peptide)
To turn proinsulin into active insulin, the body cuts off the middle connecting piece, c-peptide and insulin is released into the blood together with c-peptide in equal amounts

🩹Treatment

• Medications : Depending on severity, patients may use oral medications (like metformin) or insulin therapy to control blood sugar levels
• Lifestyle management : Regular physical activity, maintaining a healthy weight and reducing sedentary habits help improve insulin sensitivity
• Blood glucose monitoring: Frequent self-monitoring is important to track glucose trends and adjust treatment
• Education :  Learing to recognize high and low blood sugar symptoms, understanding how diet and activity affect glucose and knowing how to respond to emergencies
• Additional strategies : Some patients may use continuous glucose monitoring systems or smart insulin pens to optimize blood sugar control
• Diet and nutrition : Stuctured eating patterns, carbohydrate counting and balanced meals support both medication and lifestyle intervention

⚠️Complications

If this disease isn’t managed there is the possibility for several complications to  develop.
• Heart and blood vessels, high blood sugar can damage blood vessels over time, making the heart work harder. This increases the risk of heart attacks, strokes and high blood pressure
• Kidneys, the kidneys act like filters. When blood sugar stays too high for too long, these filters get “overworked” and start leaking proteins. Over time, this can lead to kidney disease.
• Eyes (retinopathy), tiny blood vessels in the eyes can become weak or damaged, affecting vision. If not monitored, it can lead to blurred vision or in severe cases, vision loss
• Nerves (neuropathy), high glucose can harm nerves, especially in the hands and feet. This may cause numbness, tingling, burning or pain
• Feet (poor circulation), Because nerves and blood vessels are affected, feet may heal more slowly and feel less. Small cuts can become bigger problems if not noticed early.

Other potential complications: Chronic high glucose may also affect the liver, skin, and cognitive function over time.

🥗Diet recommendation for Type 2 Diabetes

For the most part, the Diet Recommendations & Mindful Eating for Type 1 and Type 2 Diabetes are very similar, The main difference is the emphasis:

• Type 1: Focus is more on matching insulin doses to carbohydrate intake.

• Type 2: Focus is more on improving insulin sensitivity, weight management, and controlling blood sugar naturally.

1. Build meals around slow-release carbohydrates
Choose foods that raise blood sugar gently :
• Whole grains (oats, quinoa, brown rice, whole-grain pasta)
• Legumes (lentils, chickpeas, beans)
• Starchy vegetables in moderate portions (sweet potato, pumpkin)
2. Prioritize lean, natural protein
Proteins help control blood sugar and keep you full  such as :
• Fish, chicken, turkey
• Eggs
• Tofu, tempeh, beans
• Greek yogurt, or cottage cheese
Make protein the anchor of your plate and let the rest of the meal form around it
3. Embrace non-starchy vegetables
These are your most blood-sugar-friendly foods :
Leafy greens
Broccoli, cauliflower
Peppers, zucchini, asparagus
Tomatoes, cucumbers
Use colorful vegetables to add volume, flavor and nutrients without causing glucose spikes
4. Choose healthy fats
Thy help stabilize blood glucose after meals
• Avocado
• Olive Oil
• Nuts and seeds
• Nut butters
Add a spoonful of healthy fat to turn simple meals into richer, for more satisfying dishes
5. Be mindful with fruits
Fruits are allowed, but better in moderate portions.
• Berries (best option, low glycemic load)
• Apple, pears
• Citrus fruits
Avoid juices – they raise glucose quickly
Pair fruits with protein – like an apple with almonds – to soften its impact on blood sugar.

🧘Enjoy mindful eating
Nothing is forbidden, but portion control and timing matter 
• Have desserts after a balanced meal, not on an empty stomach
• Choose dark chocolate over sugary candy
• Use sweeteners like stevia if needed
Treats fit into your life when they follow real food – not replace it