Milly Gaines
Diabetes is a condition that affects millions of people, and while there is no one-size-fits-all diet to prevent or manage it, making informed food choices is key to living well with the disease. Eating healthy foods and controlling portion sizes can help keep blood sugar levels in check, reducing the risk of serious health complications such as vision loss and heart problems. People with diabetes should aim to eat a balanced diet, limiting starchy foods and balancing carbs with protein, fibre, and healthy fats. Regular exercise can also help manage blood sugar, as it boosts metabolism and burns off excess sugars in the bloodstream.
How to Control Diabetes Through Diet
| Characteristics | Values |
|---|---|
| Meal patterns | The American Diabetes Association (ADA) publishes Standards of Care, which are used by health care professionals to treat diabetes. |
| Meal plans | Help you get the nutrition you need and manage your blood sugar levels. |
| Carb counting | Counting carbs and using the plate method can make planning meals easier. |
| Portion control | Getting portions under control is important for managing weight and blood sugar. |
| Balanced meals | Eat about the same amount of carbs at each meal. Include lean protein, vegetables, and carb foods. |
| Diabetes management | Healthy eating, regular exercise, and weight loss can help manage diabetes. |
| Healthy eating tips | Cut out free sugars, limit alcohol, and choose healthy snacks like yogurt, nuts, seeds, fruits, and vegetables. |
| Healthy fats | Include foods like unsalted nuts, seeds, avocados, oily fish, olive oil, rapeseed oil, and sunflower oil. |
| Whole grains | Whole wheat bread and pasta, brown rice, oats, and quinoa are excellent sources of fiber. |
| Non-starchy vegetables | Include leafy greens like romaine, kale, spinach, peppers, tomatoes, and onions, which are high in fiber and nutrients. |
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What You'll Learn
Eat a balanced diet with the right amount of healthy fats
Eating a balanced diet with the right amount of healthy fats is crucial for managing diabetes and maintaining overall health. While carbohydrates often take centre stage in diabetes management, fat is another essential nutrient to consider. Including the right types of fat in your diet can help reduce your risk of type 2 diabetes, cardiovascular disease, and other health complications.
The key is to focus on healthy fats, namely unsaturated fats such as monounsaturated and polyunsaturated fats. These fats offer a range of health benefits and are typically liquid at room temperature. Monounsaturated fats, such as olive oil and canola oil, are heart-healthy and can help lower low-density lipoprotein (LDL) cholesterol levels. They can be easily incorporated into your diet by substituting them for butter, margarine, or shortening when cooking. Nuts are another excellent source of monounsaturated fats and can be sprinkled on salads, yogurt, or cereal for a nutritious boost. However, it is important to be mindful of portions, as these fats are calorie-dense.
Polyunsaturated fats, including omega-3 and omega-6 fatty acids, are also essential for a balanced diet. These fats improve heart health and reduce the risk of heart disease and stroke. Oily fish like sardines are rich sources of omega-3 fatty acids and are recommended by the American Diabetes Association for people with diabetes. Eating fish, especially fatty fish, twice a week can help support cardiovascular health and increase insulin function.
On the other hand, it is recommended to limit the intake of trans and saturated fats, which are usually solid at room temperature. The Dietary Guidelines for Americans suggest that adults derive no more than 35% of their total calories from fat sources, with less than 10% coming from saturated fats. This equates to approximately 45 to 78 grams of fat per day for someone on a 2,000-calorie diet, with no more than 22 grams coming from saturated fat.
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Control your portions to manage weight and blood sugar
Controlling your portions is a key aspect of managing diabetes through diet. Eating healthy foods and maintaining a healthy weight can help keep your blood sugar in your target range, reducing the risk of serious health problems associated with diabetes.
Controlling portions is important for everyone, but especially for those with diabetes. According to Amy Kimberlain, RD, CDE, a spokesperson for the Academy of Nutrition and Dietetics, portion sizes have become distorted, leading to overeating and weight gain. This is risky for people with diabetes, as added weight can increase the risk of heart disease, stroke, high blood pressure, unhealthy cholesterol, and high blood glucose.
To manage your portions, it is recommended to use smaller plates to avoid overeating. When eating at a buffet, it is suggested to scope out the options before serving yourself, as this may lead to preferring healthier options and taking smaller portions. It is also important to watch your starch intake, as starches directly affect your blood sugar. Be mindful of grains like bread, rice, and pasta, as well as starchy vegetables like potatoes, corn, peas, and winter squash.
In addition to portion control, it is beneficial to make informed food choices, considering the types of foods you enjoy, the time you have to prepare meals, your budget, and your family's dietary needs. It is also recommended to eat at regular times, avoid skipping meals, and choose foods lower in calories, saturated fat, sugar, and salt. Regular exercise and physical activity can further help manage your weight and increase insulin sensitivity, leading to improved blood sugar management.
By controlling your portions and making informed food choices, you can effectively manage your weight and blood sugar levels, ultimately improving your overall health and reducing the risk of diabetes-related complications.
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Eat whole grains, vegetables, nuts, seeds, and healthy fats
Eating whole grains, vegetables, nuts, seeds, and healthy fats is essential for managing diabetes and preventing further health complications. Firstly, whole grains are an excellent source of fibre and other vital nutrients. Examples of whole grains include farro, oats, quinoa, barley, and whole wheat. These grains have a blood-sugar-lowering effect and can add variety to your meals. One study found that for each 50-gram serving of whole grains consumed daily, there was a 23% reduced risk of diabetes.
Secondly, non-starchy vegetables should make up half of your meal. They are packed with vitamins and minerals such as vitamins A, C, K, and folate, as well as iron, calcium, and potassium. Dark leafy greens like spinach, collards, and kale are nutrient-dense and can be added to salads, soups, and stews. Avocados, while technically a fruit, are also a great option as they are sugar-free and contain healthy monounsaturated fats and fibre.
Thirdly, nuts and seeds are a good source of protein and beneficial fats for those with diabetes. Almonds, for example, have been found to help control blood sugar levels and decrease the risk of heart disease. Similarly, pistachios have antidiabetic properties as they slow the digestion of carbohydrates. When incorporating nuts into your diet, it is important to avoid salted nuts and to be mindful of your serving size to avoid excess calorie intake.
Lastly, including healthy fats in your diet is an important component of diabetes management. Healthy fats, or unsaturated fats, can help with post-meal glucose control and support healthy cholesterol levels. Avocados, as mentioned earlier, are a great source of healthy fats. Additionally, the American Diabetes Association recommends eating fatty fish like sardines twice a week as they are a good source of omega-3 fatty acids, which can help support heart health and increase insulin function.
Remember, there is no one-size-fits-all diabetes diet, and it is always best to consult with a healthcare professional or a registered dietitian to design an eating plan that is tailored to your specific needs and health goals.
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Avoid high-starch foods or balance them with protein
Starches, sugars, and refined carbs can cause a sharp increase in blood glucose levels, which is problematic for people with diabetes. This is because the body breaks down starches and sugars into glucose, and the processing of refined starches means the body quickly absorbs them, leading to a spike in blood sugar. As a result, people with diabetes may feel hungry again soon after a meal.
Starchy foods are an integral part of many diets and cultures, so it may be challenging to give them up entirely. However, there are ways to reduce their negative impact on blood glucose levels. Firstly, strict portion control is essential when consuming starchy foods. It is recommended to keep starchy foods to a minimum in your meals and replace them with non-starchy, high-protein, and high-fibre foods. For example, the American Diabetes Association recommends filling half of your plate with non-starchy vegetables, such as spinach, carrots, and tomatoes.
In addition to portion control and food replacement, cooking methods can also help mitigate the effects of starches on blood glucose levels. For instance, leaving the skin on potatoes increases their fibre and vitamin content. If preparing a curry, including potatoes, it is beneficial to add other fibre-rich vegetables to balance the nutritional value.
It is important to note that there isn't a one-size-fits-all diet for diabetes. Individual needs, preferences, cultural backgrounds, personal tastes, health conditions, budgets, and living situations vary, so it is essential to work with a healthcare professional to determine the best eating plan for your specific needs.
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Consult a dietician or diabetes educator for a personalised plan
While there are general guidelines for healthy eating to control diabetes, consulting a dietician or diabetes educator for a personalised plan is the best way to manage your diabetes through diet effectively. This is because there are many factors that influence the right diet plan for you, and a professional can help you navigate these factors to design an optimal eating plan.
A dietician or diabetes educator will consider your type of diabetes and personal health needs and goals. For example, if you have type 2 diabetes and are overweight, a priority may be to lose weight through your diet, which can help lower your blood glucose and reduce your risk of other complications. Or, if you have type 1 diabetes, you might need to gain or maintain your current weight while making healthier food choices.
Your personalised plan will also take into account your cultural background, personal preferences, other health conditions, cost of food, living situation, and access to healthy foods. For instance, if you are unable to prepare meals at home, a dietician can advise you on how to make healthy food choices when eating out.
A dietician or diabetes educator will also be able to provide specific advice on how to balance your diet with the right foods in the right amounts at the right times. This includes advice on how to balance your consumption of carbohydrates, protein, fibre, and healthy fats. They can also advise on how to manage your weight and blood sugar levels through portion control.
Finally, a professional can provide ongoing support to help you stick to your eating plan and reach your health goals. This may include advice on how to manage your diet in the long term, as well as how to make adjustments to your plan as your health needs change.
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Frequently asked questions
Informed food choices are essential to living well with diabetes. Eating healthy to control your blood glucose does take some effort, but it can help you live your healthiest life. There is no one-size-fits-all diabetes diet, but some general tips include eating whole grains, vegetables, nuts, seeds, and healthy fats, while cutting out free sugars and limiting portion sizes of starchy foods.
Work with your doctor or a registered dietitian to determine the best meal plan for you. You can also ask for a referral to diabetes education for more help with meal planning. The American Diabetes Association (ADA) publishes annual Standards of Care, which are based on the latest scientific research and can be used as a guide for creating a diabetes meal plan.
Counting carbs and using the plate method can make meal planning easier. The plate method involves balancing the amounts of vegetables, lean protein, and carb foods on your plate. Start with a 9-inch dinner plate and fill half with non-starchy vegetables, one-quarter with lean protein, and the remaining quarter with carbs.
Getting portions under control is important for managing weight and blood sugar. When eating out, ask for half of your meal to be wrapped up so you can enjoy it later. At home, measure out snacks and keep serving bowls out of reach to avoid going back for seconds. Use your hand as a guide to estimate portion sizes on the go.
Choose whole fruits instead of fruit juices, as the sugar in juices counts as free sugars. Include healthy fats in your diet, such as unsalted nuts, seeds, avocados, oily fish, and oils like olive oil and sunflower oil. Limit saturated fats found in animal products and prepared foods, as these can increase cholesterol levels.
