Milly Gaines
There is no one-size-fits-all diabetes diet, but there are some general tips that can help you manage your blood glucose levels, blood pressure, and cholesterol levels. For example, it is recommended to cut down on foods that are high in sugar, such as candy, cookies, cake, ice cream, sweetened cereals, and canned fruits with added sugar. It is also suggested to limit the consumption of drinks with added sugars, such as juice, regular soda, sports drinks, and energy drinks. Instead, it is recommended to opt for water, plain milk, tea, or coffee without added sugar. Additionally, it is advised to reduce the intake of refined carbs, such as white bread, white rice, and highly processed cereals, and replace them with whole grains such as brown rice, wholewheat pasta, and whole grain bread.
What to cut out of your diet for diabetes
| Characteristics | Values |
|---|---|
| Sugary drinks | Fruit juices, smoothies, energy drinks, and alcohol |
| Refined carbs | White bread, white rice, and highly-processed cereals |
| Salt | Limit to 6g or one teaspoon a day |
| Saturated fats | Animal products, coconut oil, and palm oil |
| Processed meats | Bacon, hot dogs, salami, and cold cuts |
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What You'll Learn
Cut down on sugar
While there isn't a one-size-fits-all diabetes diet, cutting down on sugar is generally recommended to help manage blood glucose levels and weight. Here are some ways to cut down on sugar:
Identify Sugar in Your Diet
Start by reading nutrition labels on packaged foods and drinks. Look for the sugar content and choose products with 5% or less daily value of sugar, avoiding those with 20% or more. Be mindful that sugar can have various names on ingredient lists, such as sucrose, glucose, fructose, or syrup.
Reduce Consumption of Sugary Foods
Limit or avoid sugary treats like candy, cookies, cakes, ice cream, sweetened cereals, and canned fruits with added sugar. Opt for unsweetened alternatives or choose snacks like unsalted nuts, seeds, yogurt, fruits, and vegetables instead. When it comes to fruit, eat the whole fruit instead of drinking fruit juice or smoothies, as the fiber in the fruit helps stabilize blood sugar levels.
Sugar-sweetened beverages like regular soda, sports drinks, energy drinks, and fruit juices can significantly contribute to excess sugar intake. Replace these drinks with water, plain milk, or unsweetened tea and coffee. Even diet or low-calorie versions of soft drinks may still contain sugar or artificial sweeteners, so check the labels and opt for those without added sugar.
Choose Whole Grains
Refined carbohydrates, such as white bread and white rice, are quickly broken down into sugar by the body, leading to spikes in blood sugar levels. Instead, choose complex carbohydrates like whole grains, including brown rice, whole wheat pasta, wholemeal flour, wholegrain bread, and oats. These foods provide more fiber and nutrients and help maintain stable blood sugar levels.
Be Mindful of Condiments and Sauces
Ketchup, barbecue sauce, sweet relish, and salad dressings can be loaded with added sugar. Opt for low-sugar or sugar-free alternatives, or consider making your own sauces and dressings at home using healthy oils and fresh herbs and spices.
Remember, cutting down on sugar doesn't mean eliminating it completely. Enjoy treats in moderation, and focus on making gradual, sustainable changes to your diet.
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Reduce salt intake
While there isn't a one-size-fits-all diabetes diet, it is important to cut down on salt intake. Eating too much salt can increase your risk of high blood pressure, which in turn increases your risk of heart disease and stroke. People with diabetes are already at a higher risk of these conditions.
The recommended daily limit of salt intake is 6g, or one teaspoon. However, many pre-packaged foods already contain salt, so it is important to check food labels and opt for those with lower salt content. Cooking meals from scratch will help you monitor your salt intake more effectively.
You can also experiment with different herbs and spices to flavour your food instead of salt. If you're cutting down on carbohydrates, be aware that you might compensate with larger portions of meat, which can be high in salt.
In addition to reducing salt, it's important to cut down on foods low in fibre, such as white bread, white rice, and highly processed cereals. Eating a diet rich in fibre and healthy fats, such as those found in nuts, seeds, avocados, and oily fish, can help manage blood glucose levels and reduce the risk of diabetes complications.
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Avoid processed meats
While there is no one-size-fits-all 'diabetes diet', it is important to cut down on processed meats such as bacon, salami, and cold cuts. These meats are high in sodium, preservatives, and other harmful compounds. They can also be high in saturated fat, which can increase cholesterol levels and the risk of heart problems.
Instead of processed meats, try to incorporate more unsaturated fats into your diet. These healthier fats can be found in foods like unsalted nuts, seeds, avocados, oily fish like salmon and mackerel, olive oil, rapeseed oil, and sunflower oil. Avocados, in particular, have been associated with improved overall diet quality and lower body weight and BMI.
In addition to cutting down on processed meats, it is important to adopt a well-balanced diet with plenty of fibre-rich foods. This can include wholegrains like brown rice, wholewheat pasta, wholemeal flour, wholegrain bread, and oats. Non-starchy vegetables such as leafy greens, broccoli, squash, and cauliflower are also excellent options.
It is also worth noting that lifestyle changes, such as increasing physical activity and modest weight loss, can significantly impact diabetes management and prevention. Even small amounts of weight loss can be beneficial, and incorporating healthy eating habits can lower your risk of developing type 2 diabetes.
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Limit alcohol consumption
Alcohol is high in calories, so if you drink and are trying to lose weight, it is a good idea to cut back. Alcohol can also affect your blood sugar levels, so it is important to monitor your consumption, especially if you have diabetes.
If you are trying to lose weight, it is recommended to limit your alcohol consumption to a maximum of 14 units per week. It is important to spread these out to avoid binge drinking and to have several alcohol-free days per week. Drinking on an empty stomach is not advisable, especially if you take insulin or other diabetes medications.
Alcoholic drinks can be high in sugar, which can cause a spike in blood sugar levels. Alcohol can also affect the absorption of sugar in the body, which can lead to hypoglycemia, or low blood sugar. This can be dangerous, especially for people with diabetes, as it can lead to dizziness, confusion, and, in severe cases, loss of consciousness.
In addition to limiting alcohol intake, it is also important to be mindful of what you are drinking. Mixed drinks and cocktails are often high in sugar and calories. Opting for lower-sugar options, such as spirits with a mixer, wine, or light beer, can be a better choice.
It is also important to remember that alcohol can impair judgment and lower inhibitions, which can lead to poor food choices. This can be especially detrimental for people with diabetes who need to carefully manage their diet and blood sugar levels.
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Eat less saturated fat
While fat is an essential part of our diet, providing us with energy, different types of fat have different effects on our health. Some saturated fats can increase the amount of cholesterol in your blood, increasing your risk of heart problems. These are mainly found in animal products and prepared foods.
If you are at risk of type 2 diabetes, you are likely to be at an increased risk of heart problems, so it is important to reduce these foods. Saturated fats are found in coconut and palm oil, which can also affect cholesterol levels. It is a good idea to cut down on using oils in general, so try grilling, steaming or baking foods instead.
The type of fat found in oily fish like salmon and mackerel is linked with a reduced risk, especially for those from a South Asian background. Avocados, eggs and nuts are also healthy sources of fat that can improve your overall diet quality. Avocados and eggs have been shown to be particularly beneficial for heart health, reducing inflammation and improving insulin sensitivity.
It is important to note that small amounts of saturated fat can be beneficial, and complete elimination is not necessary. The key is moderation and ensuring that your diet includes a variety of healthy fats. This will help to manage your blood glucose levels and maintain a healthy weight.
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Frequently asked questions
There is no one-size-fits-all diabetes diet, but some general tips include eating a balanced diet with a variety of healthy foods from all food groups, managing your blood sugar and weight, and preventing diabetes-related complications like heart disease.
Drinks with added sugars, such as fruit juices, smoothies, and full-sugar fizzy drinks, should be avoided. Alcohol is also high in calories, so it might be beneficial to cut back or spread your drinks out over the week.
Foods high in salt and processed meats like bacon, hot dogs, and salami should be avoided because they are high in sodium and preservatives. You should also reduce your intake of foods low in fibre, such as white bread, white rice, and highly processed cereals.
Some saturated fats, mainly found in animal products and prepared foods, can increase cholesterol levels and heart problems risk. Coconut and palm oil can also negatively impact cholesterol levels.
Small practical swaps are a good way to start cutting down on sugar. For example, swapping sugary drinks with water, plain milk, or unsweetened tea or coffee. You can also try low or zero-calorie sweeteners to help cut back.
