Leena Watts
Diabetes is a condition that affects people in different ways, and while there is no one-size-fits-all solution, diet and lifestyle changes can play a significant role in managing the illness. For those with prediabetes, a well-balanced diet and weight control can help to delay or even prevent the onset of diabetes. For people with type 2 diabetes, weight loss and healthier food choices are important, as they can help lower blood glucose levels and reduce the risk of complications. Evidence suggests that a reduction in sugar intake and increased physical activity can lower the risk of developing type 2 diabetes.
| Characteristics | Values |
|---|---|
| Possibility of controlling diabetes through diet | Yes, it is possible to control diabetes through diet. However, there isn't a one-size-fits-all "diabetes diet", and specific advice should be sought from a dietitian. |
| Types of diabetes that can be controlled through diet | Prediabetes, Type 1, Type 2, Gestational, Cystic Fibrosis-Related Diabetes, MODY |
| General dietary tips | Manage blood glucose (sugar) levels, blood pressure, and cholesterol levels. Manage weight and reduce the risk of diabetes complications such as heart problems and strokes. |
| Specific dietary tips | Cut out free sugars, swap fruit juices for whole fruits, consume healthier fats (unsalted nuts, seeds, avocados, oily fish, olive oil, rapeseed oil, sunflower oil), reduce alcohol consumption, increase water intake, adopt a low-carb diet, fill half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with quality carbs like starchy vegetables, fruits, whole grains, or low-fat dairy. |
| Importance of physical activity | Physical activity is important in preventing diabetes and boosting heart health. Recommended: 150 minutes per week of moderate to vigorous exercise or 10,000 steps daily. |
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What You'll Learn
Eating protein with carbs to stabilise blood sugar
While there isn't a one-size-fits-all 'diabetes diet', eating protein with carbohydrates can help stabilise blood sugar levels. This is because protein slows down the digestion of glucose, preventing spikes and dips in blood sugar levels.
When we eat carbohydrates, our bodies break them down into glucose, which is our main source of energy. However, eating starchy, high-carb foods can cause blood sugar spikes and crashes, leading to problems with focus and energy.
Combining carbs with protein-rich foods can minimise these spikes and crashes. For example, you could add an egg to avocado on wholemeal toast for a protein boost. Other balanced meal options include a cup of blueberries with low-fat Greek yoghurt and a handful of nuts, or chicken or fish with a cup of cooked barley, farro grain, quinoa, or beans and a side of non-starchy vegetables.
Dietary proteins and amino acids increase insulin secretion in the pancreas, which ensures the use of blood glucose by tissues. Eating a meal with high glucose and protein content results in a higher plasma insulin response than a meal without protein.
In addition to eating protein with carbs, it's important to make healthier food choices, such as cutting out free sugars and reducing portion sizes. Losing weight can also help lower blood glucose levels, and substantial weight loss can even put type 2 diabetes into remission.
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Consuming whole grains, vegetables, nuts, seeds, and healthy fats
Firstly, whole grains are an essential component of a diabetic-friendly diet. Diets rich in whole grains are associated with a reduced incidence of type 2 diabetes and improved glycemic control. Studies have shown that consuming whole grains can lead to better postprandial glycemia compared to refined grains. The degree of grain processing also matters, with less-processed whole grains resulting in improved glycemia. Therefore, individuals with diabetes should opt for whole grains in their natural form or with minimal processing.
Secondly, vegetables are a vital source of vitamins, minerals, antioxidants, and plant compounds, offering numerous benefits for people with type 2 diabetes. Eating vegetables rich in nitrates can help reduce blood pressure and improve circulatory health, which is especially important for individuals with diabetes who are at an increased risk of heart disease. When selecting vegetables, it is advisable to choose fresh or frozen plain varieties over canned ones, as the latter often contain added sugar or salt. Preparing vegetables with herbs, spices, or low-salt seasonings is recommended.
Additionally, nuts and seeds are valuable additions to a diabetes-friendly diet. Nuts are a good source of beneficial fats, protein, and other essential nutrients. They help support cell growth, protect organs, and can improve the ratio of HDL to LDL cholesterol, thereby reducing the risk of heart disease. Almonds, for instance, have been shown to help control blood sugar levels and decrease the risk of heart disease. Similarly, pistachios possess antidiabetic properties, as they can slow carbohydrate digestion and lower blood glucose levels. When including nuts in the diet, it is important to practice portion control to avoid excess calorie intake.
Lastly, incorporating healthy fats into a diabetes-friendly diet offers a range of benefits. Healthy fats, such as unsaturated fats, improve insulin sensitivity, regulate blood sugar levels, aid in weight management, and promote heart health. They also help reduce LDL cholesterol levels and lower the risk of heart complications. Examples of foods containing healthy fats include olive oil, avocados, nuts, and seeds. However, it is important to remember that fats are calorie-dense, so portion control is crucial.
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Eating non-starchy vegetables to stay full for longer
While there isn't a one-size-fits-all 'diabetes diet', eating non-starchy vegetables is a great way to manage diabetes and stay full for longer. Non-starchy vegetables are low in calories and carbohydrates, allowing you to eat large portions without worrying about weight gain. They are also packed with vitamins, minerals, fibre, and phytochemicals, which provide numerous health benefits.
Non-starchy vegetables include broccoli, tomatoes, and zucchini. You can add them to omelettes, salads, sandwiches, soups, and more. They are a perfect way to add texture, flavour, bulk, and rich colour to your meals. Additionally, they are a great source of hydration, as they are composed of about 90% water.
When choosing non-starchy vegetables, opt for fresh, frozen, or canned options. If using canned or frozen vegetables, look for those without added sodium, fat, or sugar and with no salt added. Frozen vegetables are a convenient option as they are already washed and cut, and they are nutritionally equivalent, if not better, than fresh vegetables since they are flash-frozen at peak freshness, preserving vitamins and minerals.
The recommended daily intake of vegetables is at least six servings, and non-starchy vegetables are a great way to satisfy your appetite and meet your nutritional needs. They are especially beneficial for people with diabetes, as they help manage blood sugar levels, lower cholesterol, and reduce the risk of heart disease, obesity, and cancer.
Incorporating a variety of non-starchy vegetables into your diet is a healthy and delicious way to manage your diabetes and keep yourself feeling full and satisfied.
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Lowering cholesterol by consuming healthy fats
While there isn't a one-size-fits-all diabetes diet, making healthier food choices can help manage blood glucose (sugar), blood pressure, and cholesterol levels. This includes lowering cholesterol by consuming healthy fats.
Firstly, it's important to understand the difference between good and bad fats. Saturated fats, or bad fats, can increase cholesterol levels and the risk of heart problems. These are mainly found in animal products and prepared foods, such as meats, dairy, chocolate, baked goods, and deep-fried dishes. On the other hand, healthier fats, such as unsaturated fats, can help lower cholesterol levels. These are found in foods like nuts, seeds, avocados, oily fish, and oils like olive oil, rapeseed oil, canola oil, safflower oil, and sunflower oil.
To lower cholesterol, it is recommended that no more than 25-35% of your daily calories come from total dietary fats, with less than 7% from saturated fats. This means limiting your intake of saturated fats and opting for healthier alternatives. For example, instead of sausages, bacon, or salami, choose lean meats or plant-based proteins like lentils, chickpeas, or beans. Non-dairy milk and yoghurt are also good options, as long as they have no added sugar and have calcium added.
In addition to choosing healthier fats, it's important to follow a heart-healthy eating pattern. This includes consuming a variety of fresh and unprocessed foods that are high in dietary fibre, particularly soluble fibre, which has been shown to reduce LDL (bad) cholesterol levels. Whole grains, fruits, and vegetables are excellent choices. While it's generally a good idea to cut down on oils, you can still include small amounts of healthy oils, like olive oil, in your diet.
Finally, remember that portion sizes matter. Even when consuming healthy fats, it's important to watch your portions to maintain a healthy weight. Alcohol consumption should also be limited, as it adds extra calories and can increase the risk of heart disease by raising blood pressure and triglyceride levels.
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Creating a diabetes meal plan with a dietician
While there is no one-size-fits-all 'diabetes diet', creating a diabetes meal plan with a dietician can help you manage your blood glucose (sugar) levels, blood pressure, and cholesterol levels. Here are some tips for creating a diabetes meal plan with a dietician:
Consult a Registered Dietitian
It is important to consult a registered dietitian, such as Emily Lachtrupp or Sarah Pflugradt, who has experience in nutritional counselling, recipe analysis, and creating meal plans for people with diabetes. They can provide specific advice and guidance based on your individual needs and preferences.
Understand the Basics
Start by understanding the basics of diabetes and how different foods can impact your blood glucose levels. Recognize that protein, such as meat, chicken, eggs, fish, Greek yogurt, nuts, and other vegetarian sources, can help improve blood sugar levels. Eating at regular times and spacing meals two to three hours apart can also help manage blood glucose levels.
Choose a Meal Pattern
There are seven recognized meal patterns recommended for people with diabetes. Work with your dietitian to identify the right pattern for you. The Diabetes Plate is one easy-to-follow method that involves creating perfectly portioned meals with a healthy balance of non-starchy vegetables, protein, and quality carbohydrates on a nine-inch plate.
Make Small Changes
Start by making small changes to your diet. For example, swap one sugar-sweetened drink per day with water and gradually increase the number of drinks you replace. Incorporate more home-cooked meals and add more fruits, non-starchy vegetables, lean protein, and whole grains to your diet.
Manage Hunger and Snacking
Include healthy snacks in your meal plan to help manage hunger between meals. Stay hydrated by drinking water or zero-calorie beverages. When choosing a snack, opt for healthy options that offer a combination of protein, healthy fats, and fibre, such as unsalted nuts, seeds, fruits, and vegetables.
Understand Carbohydrates and Calories
Learn about carbohydrates and how they affect your glucose levels. Carb counting can be an effective way to monitor your carb intake and manage your medication or insulin dosage. Understand your calorie needs and be mindful of portion sizes to support your weight management goals.
Remember, it is important to work closely with your dietitian and healthcare team to create a personalised diabetes meal plan that considers your specific needs, preferences, and diabetes management goals.
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Frequently asked questions
Yes, a healthy diet can help control diabetes. Eating to control blood sugar involves balancing carbs with protein, fibre, and healthy fats.
Fill half your plate with non-starchy vegetables, such as broccoli, carrots, and cauliflower. A quarter of your plate should consist of healthy carbohydrates, such as whole grains like brown rice, farro, or quinoa. The final quarter should be lean protein, such as chicken, turkey, fish, or tofu.
Water or other zero-calorie beverages are recommended. Avoid drinks with added sugars, such as juice, regular soda, and sports drinks.
Yes, people with diabetes should limit their intake of sugary foods and drinks, such as cookies, cakes, and sweets, as well as white rice, tortillas, white bread, and pasta. Alcohol consumption should also be limited.
Yes, in addition to a well-balanced diet, staying active, controlling your weight, and getting enough sleep can help prevent or delay the onset of type 2 diabetes.
