Dante Carrillo
People with diabetes need to make dietary changes to manage their blood sugar levels and prevent serious health problems such as vision loss and heart problems. While there isn't a one-size-fits-all diet, those with diabetes should focus on eating the right foods at the right times. This includes incorporating healthy fats, lean protein, and non-starchy vegetables, while also counting carbs and controlling portion sizes. For those with prediabetes, adopting a well-balanced diet, staying active, and controlling weight can help delay or even prevent the onset of type 2 diabetes.
Characteristics of diabetes that needs diet change
| Characteristics | Values |
|---|---|
| Type | 1 or 2 |
| Insulin | Required or not required |
| Carbohydrates | Counted or not counted |
| Diet | Balanced or not balanced |
| Physical activity | Active or not active |
| Weight | Controlled or uncontrolled |
| Blood glucose | Controlled or uncontrolled |
| Health problems | Vision loss, heart problems, or others |
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What You'll Learn
Counting carbs
For people with diabetes, insulin does not function properly to process blood glucose. When you eat or drink foods that contain carbohydrates, your body breaks them down into glucose, which raises your blood glucose level. Carb counting can help people with diabetes manage their blood sugar levels.
Carbohydrates are of three types: sugars, starches, and fiber. Sugars include natural sugar in fruits, milk, and added sugar in soda and packaged foods. Starches are found in starchy vegetables, grains, etc. While sugars and starches raise your blood sugar, fiber does not. Carbohydrates are measured in grams, and you can find the total grams of carbohydrates in packaged foods on their nutrition labels.
To count carbs, you need to figure out how many carbs you are consuming in your meals and snacks. You can do this by tracking your food intake and your blood sugar before and about 2-3 hours after your meals for a few days. This will help you understand how different meals impact your blood glucose. You can use apps or online tools to calculate the number of carbs in products without food labels, such as fruits or vegetables.
The number of carbohydrates each person needs depends on their body size and activity level. Appetite and hunger also play a role. It is recommended to consult a registered dietitian nutritionist (RDN/RD) or Certified Diabetes Care and Education Specialist (CDCES) to figure out a meal plan that works best for you.
For diabetes meal planning, one carb serving is about 15 grams of carbohydrates. It is recommended to eat about the same amount of carbs at each meal to keep your blood sugar levels steady. However, this may vary depending on your age, weight, activity level, and other factors.
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Eating at the right times
Eating healthy foods is crucial for managing diabetes, but it's also important to eat at the right times. Maintaining consistent eating patterns throughout the day can support circadian rhythms and help control diabetes and overall health. Eating at the same times each day can keep your blood sugar stable, regulate your body's internal clock, and help you feel full and hungry at the right times.
For those taking insulin, timing is crucial, and meals should coincide with insulin dosages. Eating the same quantity of food, especially carbohydrates, at the same time every day can help keep blood sugar stable. Carbohydrates like bread and potatoes have the biggest and fastest impact on blood sugar. Eating meals at regular intervals according to a diabetic diet chart can also help you stick to healthier food choices.
Meal timing patterns seem to be particularly beneficial for blood sugar regulation in people with type 2 diabetes. Eating within a certain time window each day, such as a 10-hour window, is a form of time-restricted feeding or intermittent fasting that has been shown to have positive short-term health effects in people with type 2 diabetes. However, if you are taking medications to lower your blood glucose levels, fasting can increase the risk of hypoglycemia, so it is important to consult your doctor before trying intermittent fasting.
Eating breakfast has been shown to have a positive effect on blood sugar levels later in the day, and some people with diabetes may need to eat every 3 to 4 hours for optimal blood sugar management. Eating a snack 3 to 4 hours after meals can help lower blood sugar, but bedtime snacks do not have the same benefit. It is recommended to leave 2 to 3 hours between dinner and bedtime and to go for a stroll after dinner to aid in sugar metabolism and maintain lower blood sugar levels throughout the night.
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Eating non-starchy vegetables
Eating a balanced diet that includes healthy vegetables is crucial for managing diabetes. Non-starchy vegetables are an excellent food group for people with diabetes to include in their meals. These vegetables are full of vitamins, minerals, fibre, and phytochemicals, and they have very few calories and carbohydrates.
Non-starchy vegetables are an excellent way to bulk up meals and feel full without consuming too many calories or carbs. They are a great source of nutrients, and they can help manage blood sugar levels. When planning your meal, it is recommended to fill half of your plate with non-starchy vegetables, a quarter with protein, and the remaining quarter with starchy vegetables or grains. This ensures a balanced diet and provides the body with the right mix of nutrients to sustain energy throughout the day.
Some examples of non-starchy vegetables include broccoli, carrots, and cauliflower. You can choose fresh, frozen, or canned vegetables, but it is important to avoid those with added sodium, fat, or sugar. If using canned or frozen options, look for those without added salt, and remember to drain and rinse canned vegetables to reduce sodium content.
While starchy vegetables are also a good source of vitamins, minerals, and fibre, they contain more carbohydrates and calories. People with diabetes need to monitor their carbohydrate intake to prevent blood sugar spikes. Examples of starchy vegetables include cassava, plantain, parsnips, Jerusalem artichokes, yams, peas, corn, sweet potatoes, pumpkin, and potatoes. It is important to note that everyone's dietary needs are unique, and a registered dietitian can help design a personalised eating plan.
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Incorporating lean protein
Both type 1 and type 2 diabetes require careful dietary management to ensure blood glucose levels are kept within a healthy range. Eating a balanced diet that includes carbohydrates, healthy fats, vegetables, fruits, and protein is key for maintaining overall health and managing blood sugar levels.
Lean meats and poultry
Choose lean cuts of meat and remove the skin from poultry to reduce the amount of saturated fat and cholesterol in your meal. A 3-ounce portion of lean meat, roughly the size of a deck of cards, provides about 21 grams of protein.
Fish
Fish is a great source of lean protein and heart-healthy omega-3 fatty acids. Aim to include fish in your diet at least twice a week. Good options include Albacore tuna, herring, mackerel, salmon, and sardines.
Plant-based proteins
If you want to avoid meat or are looking to increase your plant-based food intake, there are plenty of protein-rich plant-based options. Beans, lentils, tofu, edamame, and nut butters are all good sources of lean protein. These options also add fiber to your diet, which can help with blood glucose management. Just be sure to select varieties without added sugars and check the nutrition label for carbohydrate content.
Remember, it is important to speak with your doctor or a registered dietitian to determine the best eating plan for your individual needs. They can help you understand how much protein you should be including in your diet and how to incorporate lean protein sources into your meals in a healthy and balanced way.
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The Mediterranean diet
Both type 1 and type 2 diabetes require careful diet management to ensure blood glucose levels are kept within a healthy range. Eating healthy foods at the right times and in the right amounts can help prevent serious health problems associated with diabetes, such as vision loss and heart problems.
In a study comparing the Mediterranean diet to the ketogenic diet, participants found the Mediterranean diet easier to follow, with no additional health benefits seen from the ketogenic diet's ultra-low-carb approach. The Mediterranean diet's emphasis on including a variety of healthy foods, rather than strict restrictions, likely makes it a more sustainable option for managing diabetes.
Overall, the Mediterranean diet is a valuable tool for managing type 2 diabetes and promoting overall health and well-being. Its focus on whole foods, healthy fats, and fibre makes it an effective approach to stabilising blood glucose levels and reducing the risk of diabetes-related complications.
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Frequently asked questions
Yes, if you have diabetes, healthy eating helps to keep your blood sugar in your target range. Eating at the right times and counting your carbs can help you manage your blood sugar levels.
There isn't a specific diet or meal plan that works for everybody. Your health care provider may refer you to a registered dietician or diabetes educator who can help design the best eating plan for you.
Non-starchy vegetables, lean protein, low-fat dairy, and plenty of fibre are recommended. Include fewer added sugars and refined grains, such as white bread, rice, and pasta. Focus on whole foods instead of highly processed foods as much as possible.
Carbohydrates in food raise your blood sugar levels, so it is important to limit your carb intake. It is also recommended to avoid high doses of dietary supplements such as ginseng, gingko, and garlic, as they can cause low blood sugar.
