Jeffrey Salazar
Diabetes is a condition where your blood glucose, or blood sugar, levels are too high. This can lead to serious health problems such as vision loss and heart issues. Eating a healthy, balanced diet is a great way to manage blood glucose levels, along with physical activity. There is no one-size-fits-all diabetes diet, but some general tips include choosing nutrient-dense foods, reducing sugar and refined carbohydrate intake, and controlling portion sizes. It is important to work with a healthcare professional or dietitian to create a meal plan that suits your individual needs and helps you achieve your health goals.
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What You'll Learn
Consult a healthcare professional
While there is plenty of general advice available online about how to change your diet to help manage your diabetes, it is important to consult a healthcare professional before making any significant changes to your diet or physical activity. This is because there are different types of diabetes, and what works for one person may not work for another.
Your healthcare professional may refer you to a registered dietitian or diabetes educator who can help design an eating plan that is tailored to your needs. This will take into account your type of diabetes, your weight, and your blood glucose, blood pressure and cholesterol levels. A dietitian can provide medical nutrition therapy, including counselling to help you create and follow a meal plan. They can also recommend other resources, such as a healthy lifestyle coach.
Your healthcare professional may also be able to advise on the types and levels of physical activity that are appropriate for you, based on your ability, schedule, meal plan, interests, and diabetes medicines. They can suggest the best times of day for you to be active, and advise what to do if your blood glucose level goes out of the recommended range.
If you are taking supplements, it is important to let your healthcare professional know, as some may cause side effects or affect how well your diabetes medicines work.
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Reduce sugar and refined carbs
While there isn't a one-size-fits-all diabetes diet, reducing sugar and refined carbs can help manage your blood glucose levels, blood pressure, and cholesterol levels. This is because the glucose in your blood comes from carbohydrates, and the more carbs you eat, the higher your blood glucose level will be.
Sugar can be found in obvious places, like candy and sweets, sodas, but it can also hide in less obvious places, like processed foods such as breakfast cereals, frozen meals, snacks, sauces, and dressings. When checking food products, aim for those with a sugar content of 5% or less of the daily requirement and avoid items with 20% or more.
Excessive intake of refined carbohydrates from added sugar can cause adverse health effects. Instead, choose "nutrient-dense" foods that are rich in protein, healthy fats, vitamins, minerals, and fiber. For example, fill half your plate with non-starchy vegetables like broccoli, carrots, and cauliflower. These foods keep you feeling full for longer and provide great-tasting nutrients without as many calories and carbs.
In addition to reducing sugar and refined carbs, it's important to adopt a well-balanced diet, stay active, and control your weight to manage your diabetes effectively.
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Eat nutrient-dense foods
Eating nutrient-dense foods is an important part of managing diabetes. Nutrient-dense foods are those that are rich in protein, healthy fats, vitamins, minerals, antioxidants, and fiber.
Non-starchy vegetables are a great example of nutrient-dense foods. Broccoli, carrots, and cauliflower are just a few examples of non-starchy vegetables that are full of the nutrients your body needs and help keep you feeling full for longer. They also provide these nutrients without the extra calories and carbs.
If you follow a plant-based diet, there are plenty of protein-rich options to choose from, including beans, hummus, and lentils. It's important to keep in mind, however, that many legumes do contain carbs, which can impact your diabetes management.
When it comes to managing blood glucose levels, it's not just about the food you eat but also the timing of your meals. Changing when you eat can affect your body weight and metabolism. For example, if you have prediabetes or are at risk for type 2 diabetes, it's important to eat foods that maintain healthy blood glucose levels and to space out your meals accordingly.
Remember, there isn't a one-size-fits-all diabetes diet, so it's always best to consult with a healthcare professional or a registered dietitian to create a meal plan that's tailored to your specific needs.
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Exercise regularly
Exercise plays a vital role in managing diabetes and prediabetes. According to the American Diabetes Association (ADA), people with diabetes should aim for at least 150 minutes of moderate-intensity aerobic activity per week. This can be broken down into 30 minutes of exercise, 5 times a week, or even smaller, more manageable chunks of 10 minutes throughout the week.
Aerobic exercises such as walking, swimming, and water aerobics are great low-impact options that can help improve fitness levels, overall strength, and vascular function. Walking, in particular, can help lower blood pressure, HbA1c levels, and body mass index in people with type 2 diabetes. Swimming and aquatic activities are also excellent choices as they provide a full-body workout while putting minimal stress on the joints.
In addition to aerobics, strength training is also recommended by the ADA. This includes exercises such as calisthenics (using your own body weight to build strength), pilates (to improve core strength, coordination, and balance), and yoga (which can also help manage blood sugar, blood pressure, and weight).
It is important to note that the type and intensity of exercise may vary depending on your current health and goals. Before starting a new exercise program, it is advisable to consult your healthcare provider to ensure a safe and effective routine.
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Lose weight if overweight
Losing weight can be extremely beneficial for those with diabetes. Losing just 5% of body weight can improve health outcomes, and losing a clinically significant amount of weight, 15kg (or 2 stone 5lbs), can even put diabetes into remission. Losing weight can also help lower blood glucose levels and reduce the risk of complications.
To lose weight, it is important to focus on a goal that is meaningful to you, such as improving your health or having more energy. This will help you stay motivated. A positive mindset is also important for weight loss.
Physical activity is a great way to improve your health and lose weight. Aim for at least 150 minutes of moderate physical activity, such as brisk walking, or 75 minutes of vigorous activity, such as jogging, per week. You can also do a combination of the two. Strength training activities that involve all major muscle groups, such as lifting weights or using resistance bands, are also beneficial. Physical activity can help manage diabetes, as it makes you more sensitive to insulin.
In addition to physical activity, healthy eating habits are crucial for weight loss. There is no one-size-fits-all diet, but a few simple swaps can make a big difference. Choose higher-protein, lower-carbohydrate meals to control hunger and appetite. For example, fill half your plate with non-starchy vegetables, such as broccoli, carrots, and cauliflower. These vegetables keep you feeling full for longer and provide important nutrients without too many calories and carbs. If you are plant-based, there are plenty of protein-rich options, such as beans, hummus, and lentils. However, be mindful that many legumes do have carbs, which can impact diabetes management. Choose carbs that are higher in fibre and lower in added sugar, such as beans and sweet potatoes. Avoid sugary drinks and chips, and drink more water.
Informed food choices are essential for weight loss and diabetes management. Choose nutrient-dense foods that are rich in protein, healthy fats, vitamins, minerals, and fibre. Staying hydrated is also important. Portion sizes are another important consideration for weight loss. The Diabetes Plate is a helpful framework for portioning your plate and supporting your diabetes management.
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Frequently asked questions
There is no one-size-fits-all diabetes diet, but a few simple swaps can make a big difference. It is important to make healthier food choices, including eating a variety of healthy foods from all food groups. Non-starchy vegetables, such as broccoli, carrots and cauliflower, are a great option as they keep you feeling full for longer. It is also important to eat the right foods in the right amounts at the right times.
Eating healthy foods can help keep your blood sugar in your target range. This is because the glucose in your blood comes from carbohydrates, so the more carbs you eat, the higher your blood glucose level will be. Therefore, it is recommended to choose products with a sugar content of 5% or less of the daily requirement and avoid items with 20% or more.
In addition to diet, physical activity can help you manage your diabetes. Aim for at least 150 minutes of moderate-intensity activity per week. It is important to consult your healthcare professional before starting a new physical activity.
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