Milly Gaines
Healthy eating is an important part of managing diabetes and prediabetes. Eating a healthy diet can help to manage blood glucose (blood sugar) levels and improve your relationship with food. While there is no one-size-fits-all diet for people with diabetes, there are some general guidelines that can help. These include eating a variety of nutrient-dense foods, such as non-starchy vegetables, lean proteins, and quality carbohydrates, while limiting sugary foods and drinks. Working with a healthcare professional or a registered dietitian can help individuals create a personalised meal plan that fits their health needs, tastes, and lifestyle. This plan can include portion control and the inclusion of nutrient-rich foods to help manage diabetes.
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What You'll Learn
Vegetarian diets and diabetes
Vegetarian diets have been associated with a reduced risk of developing type 2 diabetes and are highly effective in its treatment. A vegetarian diet, based on whole grains, fruits, vegetables, legumes, pulses, nuts, seeds, dairy, and eggs, can provide many health benefits, including improved weight status, higher intake of dietary fiber, and the absence of animal protein and heme iron in the diet.
There are several types of vegetarian diets, and determining the one that is most therapeutic and easiest to adhere to is vital for clinical care. The most restrictive diet is vegan, which consumes no foods from any animal. Lacto-ovo-vegetarians do not consume meat but still eat dairy and eggs. Semi-vegetarians consume meat and meat products minimally but on a regular basis.
Observational studies have shown that even small amounts of meat consumption increase the risk of developing diabetes. A study that examined 8401 adult Seventh-Day Adventists without diabetes found that after 17 years of follow-up, those who consumed meat just once per week had a 29% higher risk of developing diabetes than those who refrained, and this risk increased to 38% if the meat was processed. Lifelong adherence to a vegetarian diet in this population was associated with a 74% reduced risk of developing diabetes compared to a diet that included weekly meat consumption.
Vegetarian diets are also associated with reduced risk of other health conditions, including some types of cancer, diverticular disease, and cataracts. These diets are also beneficial for people with Type 2 diabetes, where weight loss is often the most effective way to manage the condition. A wholefood vegetarian diet often contains fewer calories and can help maintain a healthy body weight. It is important to keep an eye on portion sizes of high-fat foods such as cheese and nuts to avoid weight gain.
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Meal planning for diabetes
Meal planning is an important part of managing diabetes. It can help you get the nutrition you need while keeping your blood sugar levels in check. The first step is to consult a doctor or a registered dietitian, who can refer you to diabetes self-management education and support (DSMES) services. Through DSMES, you can work with a diabetes educator to create a healthy meal plan that suits your needs, tastes, budget, and schedule.
There are seven recognized meal patterns that are recommended for people with diabetes. These include the Diabetes Plate, which is a simple way to create healthy meals without counting, calculating, weighing, or measuring. The Diabetes Plate involves using a 9-inch plate and filling half of it with non-starchy vegetables, a quarter of it with lean protein, and the remaining quarter with quality carbohydrates.
Another strategy for meal planning is carb counting, which involves counting the grams of carbohydrates in a meal and matching that to your insulin dosage. This can be helpful for managing blood sugar levels. It is important to work with a doctor or dietitian to determine the appropriate number of carbs to aim for and to understand how food affects your glucose levels.
Some general tips for meal planning with diabetes include eating at regular times, allowing two to three hours between meals, and incorporating more home-cooked meals, fruits, non-starchy vegetables, lean protein, and whole grains into your diet. It is also recommended to eat protein with most meals, as this can help improve blood sugar levels. When eating out, ask for half of your meal to be wrapped up so you can enjoy it later, and avoid eating straight from a bag or box at home.
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Diabetes and healthy fats
Eating healthy fats is an important part of managing diabetes. While monitoring carbohydrate intake often takes precedence when it comes to diabetes management, it's crucial to also pay attention to the type and amount of fat consumed. Diets high in saturated fat are associated with a higher risk of heart disease and stroke, which are common comorbidities for diabetes. Therefore, it's important to understand the different kinds of fats and their effects on blood sugar.
Fat, a macronutrient, does not break down into glucose during digestion, so it does not directly cause blood glucose levels to rise. However, fat has more than twice the amount of calories compared to carbohydrates or protein (nine calories per gram versus four calories per gram, respectively). This is important to consider when trying to lose weight or reduce the risk of diabetes. Consuming too much fat can increase the amount of fat and cholesterol in the blood, which, in turn, increases the risk of heart attack and stroke.
Healthy fats, or unsaturated fats, such as monounsaturated and polyunsaturated fats, can help lower cholesterol levels and protect the heart. These types of fats are typically liquid at room temperature. Monounsaturated fats are found in foods like olive oil, avocados, and nuts, while omega-3 fatty acids, a type of polyunsaturated fat, can be found in sardines and other oily fish. According to the American Diabetes Association, these fatty acids can support heart health, reduce inflammation, and increase insulin function. Avocados, in particular, have been shown to decrease the glucose and insulin response when consumed at breakfast.
When following a diabetes-friendly diet, it's recommended that adults get 20% to 35% of their calorie intake from fat sources, with less than 10% of daily calories coming from saturated fat. For a 2,000-calorie diet, this would mean consuming around 45 to 78 grams of fat per day, with a maximum of 22 grams coming from saturated fat. It's important to note that calorie and nutritional limits are defined by factors such as age, sex, daily activity level, and pregnancy or lactation status.
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Diabetes and artificial sweeteners
Diabetes is a condition that requires careful management of blood sugar levels through healthy eating. Eating at the right times is important, and regular, balanced meals can help avoid blood glucose levels that are too high or too low. A diabetes meal plan should include protein, healthy fats, vitamins, minerals, and fibre.
Artificial sweeteners have been developed as substitutes for sugar, with the aim of reducing added sugars in food products. These include sucralose, acesulfame K (ACE K), aspartame, and saccharin. These sweeteners are much sweeter than sugar, so smaller amounts are needed to achieve the same taste.
However, the role of artificial sweeteners in treating diabetes is controversial. While they were once thought to be effective, recent studies have shown that they affect glucose absorption in the intestinal tract, as well as insulin and incretin secretion in humans and animals. They have also been linked to an increased risk of type 2 diabetes (T2D). A large-scale study, the NutriNet-Santé cohort, found positive associations between artificial sweetener intake and an increased risk of T2D. This adds to the growing body of evidence that these additives may not be safe alternatives to sugar.
Further research is needed to fully understand the effects of artificial sweeteners on glucose metabolism and weight gain. Some studies have shown that ACE K can cause weight gain and changes in gut bacteria, which can worsen glycemic control. The replacement of sugar with artificial sweeteners requires long-term tracking of intake, changes in blood glucose, and weight, as well as future guidance based on gut bacteria data.
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Diabetes and herbal supplements
Eating a well-rounded diet is an essential part of managing diabetes. While there is no substitute for a healthy diet, certain supplements and herbs may provide additional benefits.
Cinnamon
Cinnamon is the most common type of cinnamon sold in the United States and Canada. It has been used for medicinal purposes in Chinese medicine for hundreds of years. According to a 2019 review, cinnamon supplementation helped lower fasting blood glucose levels and insulin resistance in people with prediabetes and type 2 diabetes. However, the studies differed in strength of dose, length of treatment, and type of participants included. Another 2020 review found that cinnamon supplementation decreased levels of triglycerides, total cholesterol, and low-density lipoprotein (LDL) cholesterol in people with type 2 diabetes. However, these reductions were less prominent in studies conducted in Western countries, as well as in studies of higher quality and those lasting longer than 2 months. Cinnamon supplementation at doses below 6 grams per day does not appear to pose a health risk. However, cassia cinnamon contains varying amounts of a chemical called coumarin, which might cause or worsen liver disease.
Chromium
A 2022 review of 16 studies suggested that chromium supplementation may help improve glycosylated hemoglobin (HbA1c), fasting blood glucose, and insulin resistance in people with type 2 diabetes. However, chromium supplements may cause stomach pain and bloating, and there have been a few reports of kidney damage, liver damage, muscular problems, and skin reactions following large doses. The effects of long-term use are not well understood.
Bitter Melon
Bitter melon has been used to treat various ailments, especially as a liver tonic. Research conducted in 2020 suggests that bitter melon helped lower glucose levels in people with type 2 diabetes. However, this study was fairly small, and more research is needed before a definitive conclusion can be made.
Other Herbal Supplements
Other herbal supplements studied for diabetes include milk thistle, fenugreek, ginseng, aloe vera, green tea, and magnesium. However, overall research on herbal supplements for diabetes has been limited in the number, size, and quality of studies, and there is little conclusive information on their safety.
It is important to note that supplements should not be used to replace standard diabetes treatment. Doing so can put your health at risk. It is always best to consult a healthcare professional before using any supplements, as they may interfere with other treatments and medications.
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Frequently asked questions
The diabetes plate method is a low-carb meal pattern that helps you portion your plate and manage your diabetes. Using a nine-inch plate, fill half of it with non-starchy vegetables, a quarter with lean proteins, and another quarter with quality carbohydrates like fruits, whole grains, or low-fat dairy.
There is no one-size-fits-all answer to this question, but some general guidelines include choosing nutrient-dense foods that are high in protein, healthy fats, vitamins, minerals, and fiber. Opt for non-starchy vegetables, lean meats or plant-based proteins, and quality carbohydrates. Avoid sugary foods and drinks, and choose drinks with little to no added sugar, such as water, low-fat milk, or unsweetened tea.
Healthy eating helps people with diabetes manage their blood sugar levels and maintain their overall health. Eating at regular intervals and planning balanced meals can help keep blood glucose levels stable. Additionally, lifestyle changes such as weight loss, increased physical activity, and adequate sleep can help prevent or delay the onset of type 2 diabetes.
