Brenda Khan
Diabetes is a global epidemic, with an estimated 592 million adults expected to be living with the disease by 2035. Unhealthy diets have long been considered a major contributor to the development of diabetes, and evidence from observational studies and controlled trials has confirmed this. To prevent diabetes, it is important to adopt a well-balanced diet, stay active, and control your weight. While there is no one-size-fits-all diet, eating plans for diabetes typically involve consuming healthy foods from all food groups in the right amounts and at the right times. This includes lean protein, low-fat dairy, whole grains, fruits, and vegetables, while limiting sugary foods and refined carbs. Physical activity and maintaining a healthy BMI are also crucial in preventing diabetes.
Diet to prevent diabetes
| Characteristics | Values |
|---|---|
| Carbohydrates | Cut down on white bread, white rice, tortillas, and white rice. Choose wholegrains such as brown rice, wholewheat pasta, wholemeal flour, wholegrain bread, and oats. |
| Sugary foods | Cut down on candy, cookies, cake, ice cream, sweetened cereals, and canned fruits with added sugar. |
| Drinks | Avoid sugary drinks, fruit juices, and smoothies. Choose water, milk, tea, or coffee without added sugar. |
| Fruits and vegetables | Include more fruits and vegetables in your diet, especially those with a reduced risk of diabetes, such as oily fish (salmon and mackerel), yogurt, and cheese. |
| Fats | Include healthy fats like lean protein and low-fat dairy. Avoid saturated fats that can increase cholesterol levels, such as coconut and palm oil. |
| Exercise | Aim for at least 150 minutes per week of moderate to vigorous exercise or 10,000 daily steps. |
| Weight | Achieve and maintain a healthy BMI of 25 or lower. |
| Portion size | Eat the right amount of food at the right times. |
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What You'll Learn
Incorporate lean protein, low-fat dairy, and fibre
Fibre is a type of carbohydrate that is essential for a healthy diet. It is found in fruits, vegetables, whole grains, and legumes. Fibre helps control blood sugar levels, which is crucial for preventing and managing diabetes. It also aids in weight management, reducing the risk of heart disease, and lowering the chances of certain cancers. Aim for 22 to 34 grams of fibre each day, and include insoluble fibre in your diet, which is found in whole wheat flour, bran, nuts, seeds, and the skins of many fruits and vegetables.
When it comes to dairy, it's important to distinguish between different types. Fermented dairy products like yoghurt and cheese are linked to a reduced risk of type 2 diabetes. However, butter, which is high in saturated fat, can increase the risk of cardiovascular disease. Therefore, it is recommended to choose low-fat or unsweetened yoghurt options and spreads made with unsaturated fats like vegetable oils instead of butter. Milk is packed with vitamins and minerals and is a good source of protein. When choosing dairy, consider your calcium intake, especially if you have certain health conditions like coeliac disease, which is more common in people with type 1 diabetes.
In terms of protein, it's important to focus on lean protein sources. While specific information on how lean protein helps prevent diabetes is scarce, we do know that genetics, excess belly and organ fat, a sedentary lifestyle, and an unhealthy diet may lead to insulin resistance, which is the leading cause of type 2 diabetes. Therefore, incorporating lean protein into your diet can help maintain a healthy weight and reduce the risk factors associated with insulin resistance.
To summarise, incorporating fibre, low-fat dairy, and lean protein into your diet is beneficial for preventing and managing diabetes. Fibre controls blood sugar levels and offers additional health benefits, while fermented dairy products reduce the risk of type 2 diabetes. Additionally, lean protein helps maintain a healthy weight, reducing the risk factors associated with insulin resistance and, consequently, type 2 diabetes.
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Avoid sugary drinks, fruit juices, and smoothies
A well-cited study by the National Institutes of Health's Diabetes Prevention Program Outcome Study found that healthy eating habits, weight reduction, and increased physical activity can lower your risk of developing type 2 diabetes. People with prediabetes should adopt a well-balanced diet, stay active, and control their weight.
Sugary drinks, fruit juices, and smoothies are not recommended for people with diabetes or prediabetes due to their high sugar content, which can cause a rapid increase in blood sugar levels. These drinks can also be high in calories and carbohydrates, contributing to weight gain and increased blood glucose levels.
Fruit juice, in particular, has been found to contain a large amount of sugar, specifically fructose, which can overwhelm the liver and lead to health problems such as non-alcoholic fatty liver disease and type 2 diabetes. A glass of fruit juice can contain more sugar than the recommended daily intake, and it lacks the fibre found in whole fruit, making it a less nutritious option. Smoothies, similarly, can be high in sugar and calories, and the fibre content is reduced during blending, making it easy to consume large quantities in a short time.
Instead of sugary drinks, fruit juices, or smoothies, people with diabetes or prediabetes should opt for drinks that support healthy blood sugar levels. Good alternatives include seltzer water, which is sugar-free and calorie-free, or green tea, which has been shown to have positive effects on general health. Vegetable juice, while a better option than fruit juice, should still be consumed in moderation due to its sugar content.
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Include oily fish, fruit, and vegetables
Fruits, vegetables, and oily fish are all recommended as part of a diabetes-friendly diet. While fruit contains sugar, it is also packed with vitamins, minerals, and fibre, which are beneficial to health. Fibre helps to slow digestion and prevent blood sugar spikes, and the nutrients in fruit help to protect against cardiovascular disease by lowering cholesterol and blood pressure.
It is recommended to eat fruit whole, as opposed to drinking fruit juice, which is high in carbs and lacks the fibre to slow digestion. Fruits such as apples are high in fibre, which helps to slow the release of sugar into the bloodstream. Avocados are another example of a fruit that is a good source of healthy fats.
Non-starchy vegetables should make up half of your meal, according to the Diabetes Plate. These are packed with vitamins and minerals and are low in calories and carbohydrates. Dark leafy greens such as spinach, collards, and kale are nutrient-dense and can be added to soups, salads, and stews.
Oily fish, sometimes referred to as fatty fish, are rich in omega-3 fats, which may help reduce the risk of heart disease and inflammation. Examples include salmon, herring, sardines, mackerel, trout, and albacore tuna. It is recommended to eat fatty fish at least twice a week, choosing fish that is broiled, baked, or grilled to avoid extra carbohydrates and calories.
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Reduce salt and saturated fat intake
Diabetes is a chronic disease that affects blood glucose, or blood sugar, levels. With type 1 diabetes, the body does not produce insulin, while with type 2, the body does not produce or properly utilize insulin. Insulin is a hormone that helps glucose enter the body's cells. When there is not enough insulin, glucose builds up in the blood, resulting in high blood glucose levels.
To prevent the onset of type 2 diabetes, it is important to adopt a well-balanced diet, stay active, and maintain a healthy weight. This involves reducing salt and saturated fat intake, in addition to increasing physical activity.
Reducing Salt Intake
According to the World Health Organization (WHO), the recommended daily salt intake is less than 5 grams. Most people consume too much salt, which contributes to high blood pressure and increases the risk of heart disease and stroke. Salt is often added to processed foods, such as ready meals, processed meats, cheese, and salty snacks, or added during cooking or at the table. To reduce salt intake, it is advisable to limit the consumption of these foods and pay attention to food labels to make informed choices. Consuming fresh fruits and vegetables can help increase potassium intake, which can mitigate the negative effects of elevated sodium consumption on blood pressure.
Reducing Saturated Fat Intake
Saturated fats are found in fatty meat, butter, coconut oil, cream, cheese, ghee, and lard. They should be reduced to less than 10% of total energy intake. This can be achieved by choosing lean meats, removing visible fat and skin, and opting for plant-based protein sources. When cooking, it is recommended to use small amounts of unsaturated fats and oils, such as rapeseed, sunflower, or olive oil, and to employ healthier cooking methods like grilling, poaching, steaming, or stir-frying. Takeaway foods should be limited as they tend to be high in saturated and trans fats. Reading food labels can help individuals make informed choices about the types and amounts of fats they are consuming.
By reducing salt and saturated fat intake, individuals can lower their risk of developing non-communicable diseases, including diabetes, and improve their overall health.
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Exercise regularly and maintain a healthy weight
Exercise and weight management are crucial components of preventing diabetes, especially type 2 diabetes. Regular physical activity and maintaining a healthy weight are key factors in controlling blood sugar levels and reducing the risk of diabetes.
The benefits of exercise for individuals with prediabetes or diabetes are significant. Exercise helps to lower blood glucose levels and improve the body's sensitivity to insulin, countering insulin resistance. It also aids in weight control, lowering harmful LDL cholesterol, and raising beneficial HDL cholesterol. Additionally, exercise helps lower blood pressure, strengthen muscles and bones, and improve overall well-being.
To manage weight and prevent diabetes, it is recommended to engage in at least 150 minutes of moderate to vigorous physical activity per week or aim for 10,000 steps daily. This can include activities such as walking, which is an accessible form of exercise for many people. It is important to be consistent and make physical activity a regular part of your daily routine. For example, you can walk during lunch breaks or after dinner with your family. Consistency will help you form a habit and make it easier to stick to your exercise routine.
In addition to exercise, adopting a well-balanced diet is essential for maintaining a healthy weight and preventing diabetes. This includes incorporating lean protein, low-fat dairy, and plenty of fiber into your meals. Whole fruits, vegetables, and whole grains are excellent choices. It is recommended to avoid fad diets and instead focus on gradual behaviour changes, such as making small changes to your diet and increasing physical activity.
For individuals with prediabetes, it is crucial to be vigilant about laboratory test results, including A1C, blood pressure, and cholesterol levels. Maintaining a healthy weight and engaging in regular physical activity can significantly lower the risk of progressing from prediabetes to type 2 diabetes.
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Frequently asked questions
Prediabetes is when your blood glucose levels are higher than normal but not high enough to be classified as diabetes. People with prediabetes have a higher risk of developing type 2 diabetes.
There is no one-size-fits-all diet for preventing diabetes. However, some general guidelines include eating a balanced diet with lean protein, low-fat dairy, whole grains, fruits and vegetables, while limiting sugary and refined carbohydrate foods. The Mediterranean diet is often recommended as a healthy diet that can help prevent diabetes.
Yes, including more fruits and vegetables in your diet is associated with a reduced risk of type 2 diabetes. Oily fish, such as salmon and mackerel, is also linked to a reduced risk, especially for those from a South Asian background. Additionally, yogurt and cheese, which are fermented dairy products, have been associated with a lower risk of type 2 diabetes.
