Diet is the cornerstone of diabetes management. You can only achieve good blood sugar control if you eat healthy balanced meals every day.
Diabetes and diet is a complex topic, one that can’t be adequately covered in the average health day setting. Even if you came to chat to me at your wellness event, and you’re reading this post, I urge you to book an online appointment with a me to get a personalized plan to help you take control of your blood sugar. Your diabetes dietitian can make all the difference in your overall health.
So, let's dive in and chat about why that bowl of cereal you had for breakfast or that juicy apple you ate at teatime matters more than you might think.
What is Diabetes?
First things first—what is diabetes? It’s a condition where your body has trouble processing sugar (glucose) properly. There are a few types, but the most common are Type 1 (where your body doesn't produce insulin) and Type 2 (where your body doesn't use insulin effectively). Gestational diabetes can also occur during pregnancy. Regardless of the type, diabetes can lead to a a range of other health issues if not managed well.
Diabetes Management
Controlling blood sugar levels is critical for health. If you have diabetes, your doctor will have given you medication to keep your blood glucose levels within the normal range. Broadly speaking, there are two main types of diabetes medication—injectable insulin and oral drugs. Depending on your condition, you could be taking one or the other, or both.
As well as prescribing medication, your doctor will have given you some dietary advice and referred you to a dietitian. Don’t be tempted to turn to Dr Google for your diabetes dietary advice. Working closely with a dietitian experienced in guiding people with diabetes to make better food choices, puts control of your health back in your hands.
Your diet plays a starring role in keeping diabetes under control. Why? Because everything you eat affects your blood sugar levels. It's like a domino effect: food goes in, blood sugar goes up, and your body needs to deal with it. For people with diabetes, this process doesn't work as smoothly as it should.
Smart Food Choices for Managing Diabetes
It’s all about making smart food choices. It's a myth that people living with diabetes must follow a diet unique to the condition. Your diet is the same diet everyone should be eating. In fact, blood sugar levels, even in people who don’t have diabetes, affects your health and energy levels. Keeping it steady means improved weight management, better brain function, and reduced chronic inflammation.
With that in mind, do you remember the food portion plate we talked about at your health day? The one full of vegetables😉 The healthy plate is an excellent visual summary of how to dish up a balanced meal. Let’s go into a bit more detail.
Diabetes-Friendly Carbs
Carbohydrates have the biggest impact on blood sugar, so you need to be savvy with them. Learn to count carbs and get familiar with the glycemic index (a ranking of carbohydrate foods based on the effect they have on your blood sugar).
The type of starchy food you eat determines how quickly your blood sugar rises. Choosing high-fibre foods like sweet potatoes, oats, brown rice, and whole wheat pasta will cause a smaller rise in blood sugar than those that contain little fibre like potatoes, refined breakfast cereals, pap (mealie meal), and white bread.
Remember, portion sizes matter too. Refer back to the healthy plate. You will see that only one quarter of your plate should be filled with starchy foods. That is the same as about a fist-size portion.
Protein for Better Blood Sugar Control
Protein is digested more slowly than carbs, helping slow down the release of sugar into your bloodstream when your meal is digested. Similar to carbs, you don’t need a lot of protein to achieve this goal, nor to support the structures in your body that rely amino acids (building blocks of protein) such as muscles, hormones, enzymes, and antibodies. All you need is a quarter of your plate, or a palm-sized portion of meat.
The best protein sources for people with diabetes are lean, unprocessed protein foods. Chicken, fish, and lean red meat contain all the essential amino acids with only a little saturated fat—the fat that has been linked to high cholesterol levels. Of course, if you follow a vegan or vegetarian diet, beans, lentils, and chickpeas are excellent plant-based protein foods.
How Fat Affects Blood Sugar
Image: bruno-free
As mentioned above, you want to limit the amount of saturated fat you eat. Since high cholesterol and heart disease are a common complication of diabetes, reducing saturated fat in your diet is crucial. You find it in red meat, chicken skin, full cream milk, cream, butter, coconut oil, and cheese.
Rather include unsaturated fats rich in omega-3 fatty acids to help control blood glucose levels and chronic inflammation. They include dark oily fish (like the pilchards I always have on my table), nuts, seeds, avos, olive oil, and canola oil.
A little goes a long way when it comes to dietary fats. They provide twice as many calories as carbs or protein, so, limit them to maintain your weight and support your health.
Fruit and Vegetables
Colour, colour, and more colour! They say we should eat the rainbow. And for good reason—the chemicals in fruit and vegetables that give them their vibrant colours are powerful anti-inflammatories and antioxidants. That means they help to keep inflammation under control and reduce cell damage caused by free radicals from fried foods, pollution, alcohol, and smoking.
Fruit and veg are also rich in fibre, which is essential for slowing down the release of sugar into the blood. It also helps to keep you regular, preventing constipation.
The minimum recommended intake for fruit and vegetables is 5 portions per day. Because fruit contains sugar, it is best to eat only 2-3 portions of fruit per day, spreading them out to prevent a big spike in blood sugar levels. On the other hand, we want to eat lots of vegetables. Aim for at least 3 portions per day, if not more. A portion is half a cup of cooked veggies and half a cup or raw ones.
Balance is key. Mix it up with a variety of nutrients. Think of your plate as a color palette – the more colorful, the better!
Take Control of Blood Sugar with a Healthy Diet
Managing diabetes might seem overwhelming at first, but with the right diet and lifestyle choices, you've got this. Your fork is your most powerful tool in this journey. Use it wisely, and you'll be amazed at how much control you can have over your health.
Note: This article is a brief guideline for eating with diabetes. Consult with your dietitian for more comprehensive advice and a personalized diet plan.
Do You Want to Consult With Me?
I love meeting people at corporate wellness days, but there usually isn't enough time to answer everyone's questions well. Also, many people are looking for more - personalised advice for a health condition, a structured meal plan, or someone to hold them accountable.
That's why I have made my services as simple to access as possible. No need for you to book time off work and waste time in the traffic. Book an online consultation with me, a Registered Dietitian.
If you'd like to chat with me a bit more before committing to an appointment, please book a free 15-minute meet and greet. These quick sessions gives you the opportunity to get to know me and share your health goals with me.
I look forward to virtually meeting you!
Wendy Lord,
Registered Dietitian, South Africa
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