Diet and nutrition are central modifiable factors in managing and preventing diabetes. Research has shown that people with diabetes can achieve glycaemic control like that achieved through glucose-lowering medications by following an eating plan. Learn about diabetes diet and nutrition in this entire article.
The type of food you eat is an important factor in diabetes treatment
Carbohydrates
Carbohydrates are the primary source of energy for your body. They turn into glucose or blood sugar in your digestive system and are used by cells for energy. People with diabetes must be careful about how much carbohydrates they eat because too many can cause their blood sugar levels to rise (hyperglycemia), and too little can lead to low blood sugar (hypoglycemia).
Proteins
People with diabetes need protein for muscle growth and tissue repair, but it doesn't affect blood sugar levels as carbohydrates do. A healthy eating pattern focuses on lean proteins like skinless chicken, turkey, and fish and plant proteins such as beans, chickpeas, lentils, peas, and nuts.
Fats
Fats provide energy and help the body absorb fat-soluble vitamins (A, D, E, and K). They also are necessary for building cell membranes, nerve tissue (including brain cells), and hormones. Fats are also stored in the body as a backup fuel source.
"Good" unsaturated fats (monounsaturated and polyunsaturated) lower disease risk and are found in vegetable oils (like olive, canola, sunflower, soy, and corn), nuts, seeds, and fish. "Bad" saturated and trans fats increase disease risk and are found in meats, dairy products, and processed foods made with trans fat from partially hydrogenated oil (like margarine or shortening).
Many cross-sectional and case-control studies indicate that high total and saturated fat intake is associated with impaired insulin action. However, the most robust evidence is from randomized controlled intervention trials. These trials, including the FDPS, DPP, and Da Qing Impaired Glucose Tolerance and Diabetes Study, have demonstrated that diets that recommend limiting fat and saturated fat are associated with improved glycemic outcomes.
Hydration
In addition, you should drink plenty of water to prevent dehydration, which can worsen your diabetes symptoms. A recent study showed that people who consume less than a liter of water daily are likelier to have elevated blood sugar levels than those who drink at least a liter. You can make drinking water more interesting by adding a lemon wedge, cucumber slice, or rose petal lavender infusion to your beverage.
Low-calorie beverages
It's essential to reduce sugary beverages and opt for water, seltzer with a twist of lemon or lime, unsweetened coffee or tea, and diet soda in moderation. Low-calorie options help you avoid high-calorie drinks that may add extra pounds, making diabetes harder to manage.
Other beverages that should be avoided include energy drinks, fruit juices, and sports beverages, often loaded with added sugar and calories. Choose beverages made with low-fat milk, which provides calcium and other essential nutrients, or opt for non-dairy alternatives like almond, rice, or soymilk, says Health's Kennedy.
Dietary fiber
Fiber is a type of carbohydrate, but unlike sugars and starches, it does not raise blood glucose levels. It is the portion of fruits, vegetables, grains, and legumes (chickpeas, beans) that is not digested or absorbed and provides bulk to stools.
A diet high in dietary fiber is essential for people with diabetes. Increased dietary fiber reduces postprandial glucose and total cholesterol levels. It also delays stomach emptying and helps control hunger and food intake.
Managing alcohol consumption
Alcohol can make it harder to keep blood sugar levels in check, incredibly when drunk on an empty stomach. It can also affect how quickly and accurately insulin works.
Drinking moderate amounts of alcohol (up to two standard drinks daily for adult men and one glass of wine per day for adult women) is okay for most people with diabetes. However, heavy alcohol use can increase the risk of developing type 2 diabetes, particularly when combined with a poor diet and insufficient exercise.
It is crucial for people with diabetes to talk about their drinking habits with their doctors and to be aware of the many factors that can affect their health. In the long term, drinking too much can lead to severe complications such as kidney or liver disease.
Limiting processed foods
The foods we eat can have a considerable impact on our health. Heavily processed foods can contain a lot of sugar, salt, and empty calories that can contribute to weight gain. This, in turn, can increase the risk of diabetes and other chronic diseases.
Processed food refers to any change, preparation, or packaging that makes a food less natural. Processed foods include anything from minimally processed (like salad mix, frozen vegetables, or roasted unsalted nuts) to ultra-processed (sugary beverages, chips, and smoked sausage).
Eating a diet rich in unprocessed or moderately processed foods and low in added sugar and salt can help prevent diabetes. In addition, eating plenty of vegetables and legumes, which are low on the glycemic index, is also essential.
Limiting sugary foods
Sugars are an energy source for the body and should be limited, especially in high amounts. The best way to do this is by choosing foods low in added sugar, such as fresh fruits, vegetables, and whole grains.
A diet high in sugary foods and drinks can lead to weight gain, making it harder to manage blood sugar levels. It can also increase triglycerides and cholesterol, increasing heart disease risk.
Avoid unhealthy fats like fried foods and processed meats and opt for healthier options, such as skinless poultry, fish, reduced-fat dairy products, beans, and nuts. Try cooking meals using olive oil and salad dressings made from olive, flaxseed, or sesame oils. Also, replace saturated fats with unsaturated fats.
The Bottom Line
Diabetes is a complex disease with severe consequences if not appropriately managed. The NHS spends over PS10 billion a year on treating diabetes, which makes it one of the most significant areas of spending in the UK [1]. A healthy diet can help to prevent and control type II diabetes, so it is important to follow dietary guidelines.
A healthful diet should be low in added sugars, saturated and trans fats, and sodium (salt). It should also contain adequate amounts of fruits, vegetables, whole grains, legumes, nuts, and moderate alcohol intake. Unfortunately, some people with diabetes struggle to adhere to a healthy diet because it can be expensive. This results from social factors like economic status and psychosocial influences like emotional eating.
