Jeffrey Salazar
While there is no one-size-fits-all diabetes diet, maintaining a balanced diet with diabetes involves eating more of certain foods and less of others. Eating at the right times is important, and regular, balanced meals can help avoid blood glucose levels that are too high or low. Eating healthy foods from all food groups, including fruits and vegetables, unsalted nuts, seeds, and healthy fats, is essential. Cutting back on sugary foods and drinks, managing portion sizes, and incorporating physical activity can help control blood sugar and lower the risk of diabetes-related complications.
| Characteristics | Values |
|---|---|
| Eating at the right times | Plan for regular, balanced meals to avoid blood glucose levels that are too high or too low |
| Carbohydrates | Eat the same amount of carbs at each meal; include fruits and vegetables in your diet every day |
| Fats | Include foods like unsalted nuts, seeds, avocados, oily fish, olive oil, rapeseed oil and sunflower oil in your diet |
| Sugar | Cut down on sugar; avoid sugary drinks, energy drinks and fruit juices |
| Salt | Limit salt intake to no more than 1 teaspoon (6g) per day |
| Alcohol | Limit alcohol intake to a maximum of 14 units per week |
| Portion sizes | Consider portion sizes to manage weight and calculate nutritional facts when carb-counting |
| Weight | Lose weight if you have type 2 diabetes and are overweight; aim for a BMI of 25 or lower |
| Physical activity | Incorporate more physical activity, such as 150 minutes per week of moderate to vigorous exercise or 10,000 daily steps |
| Sleep | Get 7-8 hours of sleep per night to avoid increased cravings for sugary foods |
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What You'll Learn
Eat more fruit and vegetables
Eating more fruit and vegetables is an important part of maintaining a balanced diet, whether you have diabetes or not. The U.S. Department of Agriculture (USDA) recommends 2 to 4 cups of vegetables per day. Fruits and vegetables are full of vitamins, minerals, fibre, and phytochemicals, and they can help protect against stroke, heart disease, high blood pressure, and some cancers. When you have diabetes, you are more at risk of developing these conditions.
Fruits and vegetables are also a great way to satisfy your sweet tooth without raising your blood sugar levels. Fruit contains carbohydrates, so it should be counted as part of your meal plan. Try having a small piece of whole fruit or a half cup of fruit salad for dessert, or exchange fruit for other sources of carbohydrates in your meal, such as starches, grains, or dairy.
Vegetables are especially beneficial for blood sugar management and long-term diabetes management. They are high in fibre, which helps us feel full and satisfied, and acts as a prebiotic, helping our gut bacteria to thrive. Some great vegetables to include in your diet are carrots, mushrooms, green beans, and broccoli. Carrots are high in fibre and vitamin A, while mushrooms are a good source of vitamin B6, which can help protect against cognitive decline. Green beans are high in fibre and vitamins C and A, and broccoli is a good source of fibre and vitamins.
To get the most nutritional value from your fruits and vegetables, it is recommended to eat them raw, as some nutrients are lost during the cooking process. If you prefer them cooked, try steaming, poaching, or microwaving instead of boiling, and add spices and herbs for extra flavour.
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Control blood glucose levels
While there is no one-size-fits-all diabetes diet, there are some general tips that can help you control your blood glucose levels. Firstly, it is important to eat at the right times and maintain regular, balanced meals to avoid blood glucose spikes or drops. Eating about the same amount of carbohydrates at each meal can be helpful.
Secondly, it is crucial to limit portion sizes, especially when it comes to foods high in sugar and unhealthy fats, such as biscuits, crisps, chocolates, cakes, ice cream, butter, and sugary drinks. These foods can increase your cholesterol levels and negatively impact your heart health. Instead, opt for diet, light, or low-calorie alternatives, and choose water as your primary drink.
Additionally, while it can be challenging, reducing sugar intake is essential for managing blood glucose levels. Small swaps, such as replacing sugary drinks with water, plain milk, or unsweetened tea or coffee, can make a significant difference. You can also try using low or zero-calorie sweeteners to help cut back on sugar.
Finally, it is beneficial to include more fruits and vegetables in your diet. These foods are rich in fibre and can help protect against stroke, heart disease, high blood pressure, and some cancers. Aim for at least five portions a day, and get creative by adding extra vegetables to your meals or choosing fruit for a snack.
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Reduce portion sizes
Portion sizes have increased over the years, with plates and bowls getting bigger, making it harder to manage your weight. This is especially important for people with diabetes, as weight gain can increase the risk of heart disease, stroke, high blood pressure, unhealthy cholesterol, and high blood glucose.
To reduce portion sizes, it is important to understand what constitutes a portion. A portion is roughly what fits in the palm of your hand. For example, a handful of almonds, a glass of milk, or a blueberry muffin can all be considered a portion. However, be mindful that a muffin from a convenience store may contain two servings, so the nutritional information will be doubled if you eat the whole muffin.
When eating out, you can estimate portions by comparing them to familiar objects. For example, one cup is about the size of a baseball, and one serving of meat, or three ounces, should be the size of a deck of playing cards. Half a cup, or one ounce, is about the size of a tennis ball.
You can also use your hand as a guide to estimate portions and keep your blood sugar levels in a normal range. This method is not as accurate as using a measuring cup or scale, but it can be helpful when you do not have access to those tools. The "plate method" is another useful strategy, where half of your plate is filled with non-starchy vegetables, and the remaining half is evenly divided between lean proteins and grains or starches.
Additionally, keeping a food log can help you monitor portion sizes and understand how different foods affect your blood glucose levels. You can measure your blood glucose before eating and two hours after your first bite. This will help you determine the best foods and portion sizes for your body.
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Exercise regularly
Exercise is a key element in the management of type 2 diabetes. Regular physical activity can help to lower blood glucose levels, improving insulin sensitivity, and can also prevent or delay the onset of type 2 diabetes. It is recommended that those with type 2 diabetes undertake at least 150 minutes of moderate to vigorous aerobic exercise each week, spread across at least three days and with no more than two consecutive days between each session. Additionally, resistance exercises should be incorporated at least twice a week, and ideally three times, on non-consecutive days. This can include home-based resistance training or gym-based training, with the latter being more beneficial for maintaining blood glucose control.
Walking is a great and free way to get started with exercising, especially if you are new to fitness or are getting back into it. It is recommended to aim for at least 30 minutes of brisk walking per day, for five days a week, to help reduce the risk of type 2 diabetes.
It is important to be aware of how your blood glucose levels respond to exercise. Checking your levels before and after exercising can help you understand how your body reacts to different activities and prevent your blood glucose from going too high or too low. For those taking insulin or insulin secretagogues, it is important to adjust your insulin dose and carbohydrate intake with exercise to prevent hypoglycaemia. If hypoglycaemia is interfering with your exercise routine, speak to your healthcare provider about potential treatment options, such as adjusting your medication or having a small snack before exercising.
Overall, regular physical activity can positively impact your diabetes management and overall health, so it is important to find what works for you and make it a part of your routine.
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Limit alcohol consumption
While alcohol is not completely off-limits for people with diabetes, it is recommended to limit your consumption. Alcohol can impact your blood sugar levels, increase your appetite, and reduce your medication's effectiveness. It can also cause weight gain, as alcoholic drinks often contain a lot of calories.
If you choose to drink, it is important to be aware of the potential risks and take steps to mitigate them. Firstly, avoid excessive drinking, which is generally defined as more than 14 units per week for both men and women. Heavy drinking can lead to raised blood pressure, worsen neuropathy (nerve damage), and increase your risk of developing diabetes. It is also important to avoid drinking on an empty stomach, as this can lead to hypoglycemia, especially when combined with diabetes medications such as insulin and sulfonylureas.
When selecting alcoholic beverages, opt for drinks with fewer carbohydrates, such as light beers, dry wines, and seltzers. Avoid low-sugar beers and ciders, as they often contain more alcohol. Similarly, avoid low-alcohol wines, as they tend to have higher sugar content. Alcohol-free alternatives are widely available and can be a good option, but be aware that they still contain some added sugars and carbs that can affect your blood sugar levels.
It is always a good idea to consult with your doctor about your drinking habits and diabetes management. They can provide personalized tips and guidelines based on your specific health concerns and medication regimen.
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Frequently asked questions
Sugary foods and drinks such as biscuits, crisps, chocolates, cakes, ice cream, butter, sweetened cereals, and canned fruits with added sugar are high in calories and raise blood sugar levels and should be avoided. These foods are also high in unhealthy saturated fats, which are bad for cholesterol levels and heart health.
It is important to eat a variety of healthy foods from all the food groups. Fruit and vegetables can help protect against stroke, heart disease, high blood pressure, and some cancers, and people with diabetes are more at risk of developing these conditions. Aim to eat at least five portions a day.
Losing weight can help lower blood glucose levels. Portion sizes are important to consider, as larger portions can make it more difficult to manage your weight. Small practical swaps, such as swapping sugary drinks for water, can be a good starting point when trying to cut down on excess sugar. Alcohol is high in calories, so if you are trying to lose weight, consider cutting back.
Eating at the right times is important. Plan for regular, balanced meals to avoid blood glucose levels that are too high or too low. Eating about the same amount of carbs at each meal can be helpful. If you have prediabetes, it is important to get seven to eight hours of sleep per night, as sleep deprivation can increase cravings for sugary foods.
