Jeffrey Salazar
Diet-controlled diabetes refers to managing blood sugar levels through a healthy lifestyle, including diet and exercise. People with prediabetes or type 2 diabetes may be able to manage their condition through these means alone, as they may still produce some insulin, albeit not enough to prevent slightly elevated blood sugar readings. For those with type 1 diabetes, diet and exercise are always part of the prescription, but insulin injections are also necessary. Dietary recommendations for diabetes include limiting serving sizes of starchy foods and balancing them with protein, eating whole grains, vegetables, nuts, seeds, and healthy fats, and limiting foods with high sugar content.
Characteristics and Values of Diet-Controlled Diabetes
| Characteristics | Values |
|---|---|
| Definition | Diet-controlled diabetes is when blood sugar levels are controlled through diet and exercise or, in other words, a healthy lifestyle. |
| Type 1 Diabetes | People with type 1 diabetes are unable to control their blood sugar through diet and exercise alone and must inject insulin along with following a healthy lifestyle. |
| Type 2 Diabetes | People with prediabetes or type 2 diabetes may be prescribed to manage their diabetes through diet and exercise alone as they may produce some insulin but not enough to prevent slightly elevated blood sugar readings. |
| Diet Recommendations | Diet recommendations for diabetes are similar to those for diabetes prevention and the general population. These include eating whole grains, vegetables, nuts, seeds, and healthy fats, limiting serving sizes of starchy foods, and balancing sugars and carbohydrates with protein, fiber, and healthy fats. |
| Lifestyle Recommendations | Lifestyle recommendations include exercising consistently to boost metabolism and burn off excess sugars in the bloodstream. |
| Individualized Approach | Dietary advice for individuals with diabetes should be individualized, taking into account their metabolic goals and preferences. This may involve consultation with a registered dietitian or referral to a diabetes self-management education and support (DSMES) program. |
| Carbohydrate Intake | A wide range of carbohydrate intakes can be appropriate, but very high (>70% TE) and very low (<40% TE) intakes are associated with premature mortality. |
| Blood Glucose Control | Controlling blood glucose through diet and exercise lowers the chance of serious health problems from diabetes, such as vision loss and heart problems. |
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What You'll Learn
The importance of fibre
Diabetes is a chronic disease that affects how the body turns food into energy. Healthy eating is an important way to keep your blood glucose at a healthy level and prevent serious health problems associated with diabetes, such as vision loss and heart problems.
Fibre is an essential part of a healthy diet for people with diabetes. Fibre is a type of carbohydrate that is not digested or absorbed by the body but is crucial for maintaining good health. There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance in the stomach, slowing digestion and helping to control blood sugar and cholesterol levels. Insoluble fibre, on the other hand, does not dissolve in water and helps increase insulin sensitivity and maintain regular bowel movements.
High-fibre foods include fruits, vegetables, whole grains, legumes, nuts, seeds, and oats. Increasing fibre intake can help with blood sugar control, weight management, and lowering the risk of heart disease and certain cancers. It is important to note that a sudden increase in fibre intake can cause digestive discomfort, so it is recommended to increase fibre intake gradually and ensure adequate water intake.
The recommended daily fibre intake for adults is between 22 and 34 grams, depending on age and sex. For people with diabetes, increasing fibre intake can be a reasonable target to reduce the risk of premature mortality and improve overall health. It is always advisable to consult with a healthcare professional before making significant dietary changes.
In summary, fibre is an important component of a healthy diet for people with diabetes. It helps manage blood sugar levels, reduces the risk of diabetes-related complications, and promotes overall health. By including a variety of high-fibre foods in their diet and gradually increasing their fibre intake, people with diabetes can improve their health and well-being.
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Carbohydrates and starches
Carbohydrates, or carbs, are an important part of a healthy diet. They are broken down into glucose, which is what we call "blood glucose" or "blood sugar". When someone's blood glucose is too high, it is called hyperglycemia. The three main types of carbohydrates are starches, sugars, and fiber. Starches and sugars raise your blood sugar, while fiber does not.
When managing diabetes, it is important to count the number of carbohydrates in a meal and match it to your insulin dose. This is called "carb counting". For diabetes meal planning, one carb serving is about 15 grams of carbohydrates, which is smaller than you might think. For example, most people would count a small baked potato as one serving.
There are two types of carbs: simple and complex. Simple carbs include table sugar, honey, fruit juice, and syrup, which are often major ingredients in highly processed and packaged foods like soda, cookies, and cakes. Some types of simple carbs are found in healthy foods like whole fruits and dairy products, which also contain beneficial vitamins and minerals. Refined grains are simple carbs that have been processed to remove the fiber, which increases their shelf life and makes them more affordable. These include white bread, white rice, white pasta, cereals, pastries, and other desserts.
Complex carbs include starchy vegetables like white and sweet potatoes, peas, and corn; legumes like beans and lentils; and whole grains. These carbs provide the most nutrition with the least impact on blood sugar. It is recommended to choose carbs that are nutrient-dense, meaning they are rich in fiber, vitamins, and minerals, and low in added sugars, sodium, and unhealthy fats. Non-starchy vegetables like lettuce, cucumbers, broccoli, tomatoes, and green beans have a lot of fiber and very little carbohydrate, so they should make up half of your plate according to the Plate Method.
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Individualised diet plans
Diet-controlled diabetes refers to managing diabetes through healthy eating to keep your blood glucose (blood sugar) in a healthy range. Eating healthy foods and monitoring your carbohydrate intake can help prevent serious health problems associated with diabetes, such as vision loss and heart problems.
There is no one-size-fits-all diet plan for diabetes; individualised eating plans are tailored to each person's needs and preferences. When creating a personalised diet plan, several factors need to be considered:
- Food preferences and cultural background: Individualised meal plans take into account the types of foods you enjoy eating and any cultural dietary requirements you may have. It is important to create a plan based on foods you will want to eat long-term, rather than short-term fad diets.
- Time and budget: The time you have available to prepare meals and your budget for food are also important considerations. Meal planning can be an effective way to simplify your diet and monitor your carbohydrate intake.
- Health goals: Your specific health goals, such as weight loss or lowering cholesterol, will also influence your diet plan. For example, a low-fat meal pattern may be recommended to reduce the risk of diabetes or to help with weight loss.
- Other health conditions: Any other health conditions you may have will be considered when creating your diet plan. For instance, there is guidance available on planning vegan meals that are suitable for people with diabetes and kidney disease.
To create an individualised diet plan, you can consult a registered dietician or diabetes educator, who will work with you to design a plan that fits your needs and lifestyle.
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Portion control
There are various strategies for portion control that can help individuals with diabetes. Firstly, it is recommended to use smaller plates, preferably around 9 inches in diameter, as larger plates tend to accommodate larger portions. The ""plate method"" involves dividing one's plate into sections for different food groups. Specifically, filling half of one's plate with non-starchy vegetables, a quarter with protein or lean meat, and the remaining quarter with starchy foods is advised. This ensures a balanced meal and helps control portion sizes.
Measuring tools such as measuring cups, kitchen scales, and measuring spoons can also aid in portion control. While this method may be time-consuming, it is the most accurate way to determine portion sizes. For those who find this approach cumbersome, alternative methods such as using one's hand to estimate portions can be considered. For instance, choosing a starch or grain serving the size of one's fist is a practical way to control portions.
Additionally, it is essential to be mindful of carbohydrate intake, especially refined carbs like white bread, sugary baked goods, and sweetened drinks. Carbohydrates have a significant impact on blood sugar levels, and limiting their consumption can help manage diabetes. Counting carbohydrates and tracking one's carb intake using a notebook or a phone app can be helpful tools for portion control.
It is worth noting that each person's needs are unique, and factors such as weight, gender, and activity level influence the number of portions required. Consulting with a registered dietitian who specializes in diabetes can help individuals set reasonable goals and develop a personalized eating plan that considers their preferences and lifestyle.
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Exercise
For individuals with type 2 diabetes, exercise is a recommended first-line therapy. Moderate to vigorous aerobic exercise, resistance training, or a combination of both, performed habitually, can effectively lower blood glucose levels and improve insulin sensitivity. High-intensity interval training and breaking up sedentary behaviour with short bouts of movement are also beneficial for blood glucose control.
The timing of exercise can impact its effectiveness. Performing exercise later in the day, particularly one to three hours after eating, may yield better glycemic benefits. Exercising after meals can also be more advantageous than exercising before meals. However, it is important to test blood sugar levels before exercising, especially for those using insulin or with autonomous neuropathy, as they may be at higher risk of experiencing hypoglycemia. If blood glucose levels are below the recommended range, carbohydrate supplementation or adjusting insulin dosage may be necessary to prevent hypoglycemia.
The benefits of exercise for individuals with diabetes extend beyond glycemic control. Exercise helps with weight control, lowers blood pressure, improves cholesterol levels, strengthens muscles and bones, reduces anxiety, and enhances overall well-being. Additionally, it can significantly reduce the risk of developing heart disease, a common complication of diabetes.
Overall, exercise is a fundamental aspect of managing diabetes, particularly type 2 diabetes. It complements dietary interventions and contributes to the overall health and well-being of individuals living with the condition.
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Frequently asked questions
Diet-controlled diabetes is when blood sugar levels are controlled through diet and exercise, or a healthy lifestyle. People with prediabetes or type 2 diabetes may be prescribed to manage their diabetes through diet and exercise alone, as they may produce some insulin but not enough, causing slightly elevated blood sugar readings.
Eating a balanced diet with whole grains, vegetables, nuts, seeds, and healthy fats can help control blood sugar. Whole grains such as whole wheat bread and pasta, brown rice, oats, and quinoa are an excellent source of fiber, which helps control the flow of sugars into the bloodstream. Non-starchy vegetables such as peppers, tomatoes, and onions are high in fiber, low in calories, and nutrient-rich. It is also important to limit serving sizes of starchy foods and control your portions.
Foods that are high in starch, such as bread and pasta, can contain a lot of sugar in the form of carbohydrates. It is important to limit foods with obvious sugars, such as fruits, candy, and sweetened drinks.
It is recommended to consult a registered dietitian or a diabetes educator to help design the best eating plan for you. Current recommendations from the American Diabetes Association (ADA) promote that all health care professionals refer people with diabetes for individualized medical nutrition therapy (MNT) provided by a registered dietitian nutritionist (RDN).
