Managing Diabetes: Choosing The Right Diet For You

Eating a healthy, balanced diet is crucial for managing diabetes and preventing further health complications. While there is no one-size-fits-all diet for diabetes, there are some key principles to follow. Firstly, it's important to control blood glucose levels by making informed food choices and eating the right foods in the right amounts at the right times. This includes focusing on non-starchy vegetables, fruits, legumes, whole grains, and nutrient-dense carbohydrates that are high in fibre and minimally processed. Additionally, it's essential to limit sugar intake and choose healthy fats, such as monounsaturated and polyunsaturated fats found in foods like olive oil, nuts, and avocados. Portion control is also key to managing diabetes, as it helps prevent overeating and keeps blood sugar levels stable. Working with a healthcare professional or a registered dietitian can help individuals with diabetes design a personalised eating plan that considers their unique needs and preferences.

Carbohydrates and blood glucose management

Carbohydrates are broken down into glucose relatively quickly and have a more pronounced effect on blood sugar levels than fat or protein. The more carbohydrates you eat, the higher your blood glucose level will be. Carbohydrates that are broken down into glucose within the blood cause the body to produce insulin to help get glucose from the blood into the cells that need it.

People with type 2 diabetes can produce insulin but are not able to respond to it as effectively as people without the condition. This is called insulin resistance. As a result, people with type 2 diabetes on a relatively high-carbohydrate diet are more likely to have high blood glucose levels or need larger doses of stronger diabetes medication.

Carbohydrate counting is a useful tool for people with diabetes. It involves counting the number of grams of carbohydrate in a meal and matching that to your dose of insulin. There are three main types of carbohydrates in food: starches, sugar, and fiber. The goal is to choose nutrient-dense carbs that 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, resulting in a smaller impact on your blood glucose.

Eating about the same amount of carbohydrates at each meal can be helpful for managing blood glucose levels. It is important to be aware of how much carbohydrate you are consuming at each meal, as it is easy to underestimate, especially with starchy foods such as pasta, rice, and potatoes. Referring to nutrition information and weighing out certain foods can help manage carbohydrate intake.

Portion and serving sizes

Carbohydrates:

The amount of carbohydrate consumed at each meal or snack has a direct impact on blood glucose levels. It is generally recommended that individuals with DM aim for consistent carbohydrate intake at each meal. A good starting point is choosing a specific amount of carbohydrates per meal, such as 45-60 grams, and then adjusting this amount based on individual needs and blood sugar response. For snacks, 15-30 grams of carbohydrates is often suggested. Counting carbohydrates and working with a registered dietitian

Healthy fats

For people with diabetes, monitoring and controlling blood glucose levels is key. While monitoring carbohydrates usually takes precedence when managing a diabetes diet, other macronutrients such as fat are also important.

Fat is an important part of a healthy, balanced daily diet for people with diabetes. It plays a role in diabetes management, as this macronutrient can help with post-meal glucose control, and certain types of fat can help support healthy cholesterol levels. Fat also plays a role in hormone production, the absorption of fat-soluble vitamins, and providing the body with energy.

The right types of fat can help reduce your risk of type 2 diabetes, cardiovascular disease, some cancers and other health problems. The American Diabetes Association (ADA) recommends including more monounsaturated and polyunsaturated fats than saturated or trans fats in your diet. Monounsaturated fats are considered part of a healthy, balanced diet because they have a protective effect on the heart and can lower low-density lipoprotein (LDL) cholesterol, an important marker for heart health. Polyunsaturated fats are another important fat to include as part of a healthy balanced diet, as they lower LDL cholesterol and your risk for heart disease and stroke. Omega-3 and Omega-6 fatty acids are two types of polyunsaturated fat that are also linked with improved heart health.

Avocados are a good source of healthy monounsaturated fats and several important micronutrients, including magnesium, which plays a key role in regulating insulin action. Oily fish, such as sardines, are great sources of omega-3 fatty acids, which can help support heart health and may help reduce inflammation and increase insulin function.

Individualized diet plans

There is no one-size-fits-all diet for people with diabetes mellitus (DM). An eating plan for someone with DM should consider their health needs, tastes, budget, and schedule. The goal is to eat a variety of healthy foods from all food groups in the right amounts at the right times.

People with DM should work with their doctor or a registered dietitian to determine an appropriate meal plan. This typically involves counting carbohydrates and using the plate method to balance the amounts of vegetables, protein, and carbohydrates in each meal. For example, a 9-inch dinner plate could be filled with half non-starchy vegetables, one-quarter with a lean protein, and one-quarter with carbohydrate-rich foods.

Carbohydrates, or carbs, are foods that are broken down into glucose, which enters the bloodstream and raises blood glucose levels. Foods high in carbs include grains, starchy vegetables (like potatoes and peas), rice, pasta, beans, fruit, yogurt, candy, sweets, soda, bread, tortillas, and white rice. Eating too many carbs can lead to high blood glucose levels, which can cause serious health problems such as vision loss and heart problems.

It is important to note that individual dietary needs may vary depending on the type of diabetes, medications being taken, and other health considerations.

High-fibre foods

For people with diabetes, it is important to eat the right amount of food every day and to eat at the right times. Eating plans for diabetes are tailored to the individual and will consider how much to eat, when to eat, and what to eat.

There are two types of fibre: soluble and insoluble. Oats and apples are sources of soluble fibre, while cauliflower and whole-wheat flour are sources of insoluble fibre. Soluble fibre becomes gummy or sticky as it passes through the digestive tract, reducing the absorption of cholesterol. Insoluble fibre does not dissolve and is beneficial for bowel regularity.

Lentils are an excellent source of soluble fibre, with a 1-cup serving providing 15.6 g of fibre and 230 calories. They also provide protein and carbohydrates, which help to slow down the digestion of the fibre and raise blood sugar slowly and steadily. Other high-fibre foods include edamame, avocados, chickpeas, and chia seeds.

It is important to remember to introduce more fibre to your diet slowly, as a sudden increase can lead to digestive discomfort.

Frequently asked questions