Diabetes and healthy eating
Diabetes is a metabolic disorder in which the body has high sugar levels for prolonged periods of time. Diabetes happens when there is inadequate production of insulin, or insulin resistance. Symptoms may include frequent urination, excessive thirst or hunger, weakness, headaches, blurred vision, fatigue, slow healing of wounds and weight changes.
Type 1 diabetes is a chronic condition where the pancreas produces little or no insulin. It is caused by an autoimmune reaction that destroys the insulin-producing cells in the pancreas. It usually develops in children or young adults. People with type 1 diabetes need to take insulin injections or use an insulin pump to manage their blood sugar levels.
Type 2 diabetes is a condition where the body does not use insulin properly, causing high blood sugar levels. It is caused by a combination of genetic and lifestyle factors, such as being overweight, physically inactive, or having a family history of diabetes. It usually develops in adults. People with type 2 diabetes need to follow a healthy diet, exercise regularly, and take medication to control their blood sugar levels.
Gestational diabetes is a type of diabetes that occurs only during pregnancy, when the body cannot produce enough insulin to handle the increased blood sugar levels. It affects between 2% to 10% of pregnant women each year. It usually goes away after the baby is born, but it can increase the risk of developing type 2 diabetes later in life for both the mother and the child. Women with gestational diabetes need to monitor their blood sugar levels, follow a healthy eating plan, and exercise regularly to prevent complications.
How to eat healthy to help manage diabetes?
Treatment for all types of Diabetes may include lifestyle changes such as diet control, medication or insulin.
A healthy diet for diabetics is one that includes real food (consuming few processed foods) full of fruits and vegetables, lean protein, whole grains, and healthy fats, and avoids added sugar, trans fats, and processed foods. A healthy diet can help you control your blood sugar levels, prevent complications, and lose weight if needed. Some examples of healthy diets for diabetics are the Mediterranean diet, the low-carb diet, and the vegetarian diet. If your doctor suggests it, you can also follow a 7-day diabetes meal plan that provides balanced and delicious meals with 1,500 calories per day. Sugar consumption should be kept to a minimum, and meals should always include protein and fat combined with carbohydrates to avoid glycemic peaks.
Are any “snacks” good for a Diabetic?
Some good foods and snacks for a diabetic are hard-boiled eggs, unsweetened yogurt with berries, almonds, veggies and hummus, avocados, sliced apples with peanut butter, beef sticks, roasted chickpeas, cottage cheese, tuna salad, popcorn, chia seed pudding.
Can Diabetics have “big meals”?
Diabetics should aim for high fiber, low glycemic index snacks that help to maintain healthy blood sugar levels. Combining this item with a healthy fat or lean protein help to further lower the glycemic index of the carbohydrate it is consumed with. This includes things like sliced fruit with nut butter (example: sliced apple with macadamia nut butter or sliced banana with peanut butter), whole grain toast with avocado or peanut butter and whole fruit with a handful of nuts.
Having a diet rich in vegetables and fruits is essential, so in large meals, focus on leaves, raw vegetables such as grated carrots, radishes, cucumbers and onions, in addition to cooked vegetables such as broccoli, cauliflower, green beans and squash. Good options for intermediate meals are yogurt with seeds, fruits and oilseeds, tuna sandwich or shredded chicken, omelet, natural fruit ice cream, whole wheat bread with cheese.
A registered dietitian can help you create a personalized eating plan that suits your needs and preferences.
References
Diabetes - Symptoms and causes - Mayo Clinic