There are various types of diabetes, and no two diabetics are like each other. As a result, there isn't any one-size-fits-all "diabetes diet" for everyone with diabetes. However, we have developed some suggestions to assist you in making healthier food choices.
These general healthy eating guidelines can help you manage your blood glucose (sugar), blood pressure, and cholesterol levels. They can also assist you in managing your weight and lowering your risk of diabetes complications such as heart problems and strokes, as well as other health conditions such as certain types of cancer.
If you have type 1 diabetes, carb counting is critical for maintaining stable blood glucose levels. This is where you estimate the number of carbs in your meal and compare it to the amount of insulin you need to take.
If you have type 2 diabetes and are overweight, finding a way to lose weight is critical because it improves diabetes management. This is due to the fact that it can help lower your blood glucose and lower your risk of other complications. There are various approaches to this, such as low-carb, Mediterranean, or very low-calorie diets. Losing weight can help you lower your blood glucose levels, and we now know that significant weight loss can even put type 2 diabetes into remission in some people.
Whether you have type 1 or type 2 diabetes, you may need to lose, gain, or maintain your current weight, but you must also make healthier food choices.
1. Select healthier carbohydrates.
Because all carbohydrates affect blood glucose levels, it's critical to understand which foods contain carbohydrates. Choose healthier carb-containing foods and watch your portion sizes.
Here are some carbohydrate-rich foods:
- whole grains like brown rice, buckwheat and whole oats
- fruit
- vegetables
- pulses such as chickpeas, beans and lentils
- dairy like unsweetened yoghurt and milk.
Simultaneously, low-fibre foods such as white bread, white rice, and highly processed cereals should be avoided. If you're unsure, check food labels when looking for high-fibre foods.
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02. Consume less salt
Eating a lot of salt can raise your blood pressure, which increases your risk of heart disease and stroke. And if you have diabetes, you are already predisposed to all these conditions.
Limit yourself to no more than 6g (one teaspoonful) of salt per day. Many pre-packaged foods already contain salt, so read food labels and choose those with less salt. Cooking from scratch allows you to keep track of how much salt you consume. You can also get creative and substitute different types of herbs and spices for salt to add flavour.
03. Consume foods rich in minerals and vitamins.
There is no evidence that mineral and vitamin supplements improve diabetes management. So, unless your healthcare team has advised you to take something, such as folic acid for pregnancy, you don't need to take supplements.
It's better to get your essential nutrients from a variety of foods. This is because some supplements can interfere with your medications or worsen some diabetes complications, such as kidney disease.
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04. Skip the so-called diabetic food.
It is now ethically wrong to refer to food as "diabetic food." This is due to the lack of evidence that these foods provide a distinct advantage over eating healthily. They may also contain the same amount of fat and calories as comparable products and may still affect your blood glucose level. These foods can also have a laxative effect on occasion.
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05. Consume less red and processed meat.
If you're cutting back on carbs, you might start eating more meat to fill you up. However, doing so with red and processed meats such as ham, bacon, sausages, beef, and lamb is not a good idea. All of these have been linked to heart disease and cancer.
- Replace red and processed meat with these:
- pulses such as beans and lentils
- eggs
- fish
- poultry like chicken and turkey
- unsalted nuts
Beans, peas, and lentils are also high in fibre and have little effect on blood glucose levels, making them a great substitute for processed and red meat and keeping you full. Most of us are aware that fish is beneficial to our health, but oily fish such as salmon and mackerel are even better. These are high in omega-3 oil, which helps to protect your heart. Try to consume two servings of oily fish per week.
06. Consume more fruits and vegetables
We all know that eating fruits and vegetables is good for you. Aim to eat more at meal times and have them as snacks if you're hungry. This can help you get the vitamins, minerals, and fibre your body requires on a daily basis to stay healthy.
You may be wondering about fruit and whether you should avoid it because it is high in sugar. No, it does not. Whole fruit is good for everyone, and diabetics are no exception. Fruits do contain sugar, but it is naturally occurring sugar. This is distinct from the added sugar (also known as free sugars) found in chocolate, cookies, and cakes.
Fruit juices contain added sugar as well, so choose whole fruit instead. This can be either fresh, frozen, dried, or canned (in juice, not in syrup). It's also best to eat it throughout the day rather than all at once.
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07. Consume alcohol with caution.
Because alcohol is high in calories, if you drink and are trying to lose weight, consider cutting back. Try to limit yourself to 14 units per week. However, spread it out to avoid binge drinking and abstain from alcohol on several days per week.
It's also not a good idea to drink on an empty stomach if you take insulin or other diabetes medications. This is because alcohol can increase the likelihood of a hypo.
08. Choose your snacks wisely.
Instead of crisps, chips, biscuits, and chocolates, choose yoghurts, unsalted nuts, seeds, fruits, and vegetables as a snack. But keep an eye on your portions - it will help you keep track of your weight.
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09. Reduce your intake of added sugar.
We understand that eliminating sugar can be difficult at first, so small practical swaps are a good place to start when attempting to reduce excess sugar. Swapping sugary drinks, energy drinks, and fruit juices for water, plain milk, or sugar-free tea and coffee is a good place to start.
To help you cut back, you can always try low or zero-calorie sweeteners (also known as artificial sweeteners). Eliminating these added sugars can help you control your blood glucose levels and lose weight. If your diabetes treatment causes hypos and you treat them with sugary drinks, this is still important for your diabetes management and should not be eliminated. However, if you are experiencing frequent hypos, it is critical that you consult with your diabetes team.
10. Select healthier fats
We all require fat in our diets because it provides energy. However, different types of fat have different effects on our health.
Unsalted nuts, seeds, avocados, oily fish, olive oil, rapeseed oil, and sunflower oil contain healthier fats. Some saturated fats can raise your blood cholesterol levels, increasing your risk of heart disease. These are most commonly found in animal products and prepared foods, such as:
biscuits, cakes, pies, and pastries made with red and processed meat, ghee, butter, and lard
It's still a good idea to limit your use of oils in general, so try grilling, steaming, or baking instead.
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