Tag: Diabetes diet

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Diet

Is Oatmeal A Healthy Breakfast For Diabetes? | Diabetes Under Control

Diabetes affects how the body either makes or uses insulin. Due to this, it is challenging to keep blood sugar levels in a healthy range, which is essential for the well-being of people with diabetes. 

Simply adhering to regular mealtimes and consuming the healthiest foods in moderation constitutes a diabetes diet.

A diabetes diet is a balanced, calorie- and fat-free eating regimen that is naturally high in nutrients. Fruits, vegetables, and whole grains are essential components. In actuality, a diabetes diet is the healthiest diet for the majority of people.

Oatmeal in Diabetes

Consumption of foods low in unhealthy fat and sugar and high in fibre and nutrients can help you maintain a healthy blood sugar level while also enhancing your general health.

Additionally, it’s critical to choose complex carbohydrates with high fibre content over refined and processed carbohydrates with added sugar. With the aid of your healthcare provider, you should determine your personal carb intake goals. Following a healthy diet for diabetes can be very helpful.

As long as the portion is monitored, oatmeal has several health advantages and can be great go-to food for people with diabetes. About 30 grams of carbohydrates are found in one cup of cooked oatmeal, which can be included in a diabetic person’s healthy meal plan.

Pros and Cons of Having Oatmeal in Diabetes

Oatmeal breakfast has advantages and disadvantages for managing diabetes. Including oatmeal in your diabetes diet has the following advantages:

  • Due to its moderate to high fibre content and lower glycemic index, it can help control blood sugar levels.
  • It has a mediocre amount of fibre, which helps you stay fuller for longer and manage your weight.
  • Because it can lower cholesterol and has soluble fibre, it is heart-healthy.
  • It provides reliable long-term energy.
  • It may aid in digestion control.
  • When substituted for other breakfast foods high in carbohydrates, it may lessen the need for insulin injections.

There aren’t many drawbacks to eating oatmeal for many diabetics. If you choose instant oatmeal, oatmeal with added sugar, or eat too much oatmeal at once, eating oatmeal can cause a rise in blood sugar.

For those who also have gastroparesis, or delayed gastric emptying, oatmeal may not be the best choice. Oatmeal’s fibre content may help people with gastroparesis and diabetes by delaying the emptying of the stomach.

What does a Diabetes Diet Compose?

Consuming three meals a day at specified times is the foundation of a diabetes diet. This improves how effectively you use the insulin your body makes or receives from a medication.

You can create a diet based on your health objectives, preferences, and lifestyle with the assistance of a registered dietitian. Use these nutrient-dense foods to make your calories count. Pick wholesome carbohydrates, foods high in fibre, fish, and “good” fats.

  • Eat fish that is good for your heart at least twice a week. Omega-3 fatty acids, which are abundant in fish like salmon, mackerel, tuna, and sardines, may prevent heart disease.
  • Foods high in monounsaturated and polyunsaturated fatty acids can help lower your cholesterol. Avocados, nuts, canola, olive, and peanut oils are a few examples. Don’t go overboard though, as fats all contain a lot of calories.
  • Concentrate on wholesome carbohydrates, such as fruits, vegetables, whole grains, beans, peas, and other legumes

Sources:

https://www.healthline.com/health/diabetes/oatmeal#do’s-and-dont’s

https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295

 

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Diet

10 Simple Tips To Create Your Own Diabetes Healthy Diet

One of the biggest challenges of managing diabetes is sticking to a healthy diabetes diet. If you follow a few simple rules this can be a lot easier to do. Moreover, you don’t have to try to make every change at once. Take it one step at a time, adopting each of these simple tips to transform your diet into one that can help you keep diabetes in check.

10 Diabetes Diet Tips To Stay Healthy

  • Go Whole

This should be the foundation of your diet because simply eliminating processed foods in favour of whole foods will lower your intake of simple carbs, added sugar, trans fats, and other ingredients that can raise your blood sugar or cause other complications. Instead of bread or pasta, opt for brown rice or amaranth. You can look for other food swaps as well to ensure that you follow a whole food diet. 

  • Increase Fruit & Veggie Intake

Fresh fruits and veggies are low in calories and high in nutrition, giving you almost all of the vitamins, minerals, and fibre that you need to stay healthy. While the glycaemic index is an important consideration, most fresh fruits and veggies won’t pose a problem if eaten in moderation. That’s why it’s also best to eat these foods whole, instead of as juices or smoothies.

  • Opt For Healthy Fats

While you will want to avoid saturated fats that can increase the risk of heart disease, healthy fats play an important role in your diet. While limiting foods like red meats, processed meats, butter, deep-fried foods, and ghee, increase your intake of nuts, seeds, fatty fish, olive oil, and sunflower oil to ensure that you get healthy fats in your diet. Just remember to eat these foods in moderation.

  • Power Up With Protein

Increasing your protein intake will help to keep you satiated for longer and reduces the risk of food cravings and weight gain. When choosing protein rich foods, just make sure to choose lean meats and plant-based protein from foods like pulses, nuts, fish, eggs, and poultry.  

  • Cut Back On Salt

High sodium or salt intake is one of the biggest risk factors for high blood pressure. This can give rise to heart disease as well as kidney disease, which is a high risk for diabetes patients. Avoiding pre-cooked meals and processed foods, while having home-cooked meals instead, will allow you to control your salt intake. You can also try low sodium diets like the DASH diet.

  • Watch Your Portion Size

Eating heavy meals just twice or thrice a day increases the risk of blood sugar spikes. To keep blood sugar levels stable, it is best to eat smaller and balanced meals throughout the day so that your body has a steady supply of energy. This also lowers the risk of overeating and making unhealthy food choices.

  • Read The Fine Print

When buying any food or food products from stores, make it a point to check the caloric content, carbs, fibre, fat, and other ingredients, whether or not the product is marketed as ‘healthy’ or ‘natural’. This will help you avoid hidden sugar and salt that is often included in packaged foods. 

  • Try Meal Prepping

Prepping your meals in advance can make it much easier to stick to a healthy diet. This practice is particularly helpful if you have a lot to manage and are often rushed for time. By doing so, the lack of time will never be an excuse to skip a meal or make an unhealthy choice. Meal prepping is useful not just for your lunch and dinner, but also for snacks. 

  • Satisfy Sweet Cravings

Satisfy your sweet cravings with fresh fruits that you can use to make delicious fruit salads. If fresh fruits don’t do it for you, make a homemade sugar free sorbet to satisfy your dessert cravings.

  • Skip The ‘Diabetic’ Food

In many parts of the world, it is now illegal to market food products as ‘diabetic’. That’s because such foods have no proven benefits despite years of research and eating whole food alternatives is much healthier. These foods also often use artificial sweeteners and other ingredients, with the end result being that they can still affect blood sugar levels and cause other side effects. 

References:

 

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Diet

The Link Between Artificial Sweeteners & Diabetes: Are They Really Safe?

Until very recently, artificial sweeteners were often touted as the food industry’s answer to sugar restrictions for diabetes patients and for anyone wishing to lower their risk of diabetes. Despite the intense marketing of foods containing artificial sweeteners as healthy, there is a growing body of evidence showing that such claims are deceptive. In fact, not only are such foods not safe for diabetes, but they may even increase the risk of diabetes in others. 

What Are Artificial Sweeteners?

In the context of research, sweeteners can refer to any non-nutritive ingredients that only add sweetness to foods, but are not a source of energy or nutrition as such. These can include both synthetic ingredients, as well as chemicals that are refined from plants.

Commonly used artificial sweeteners that are made from synthetic chemicals include sucralose, saccharin, and aspartame. Artificial sweeteners that are made from plant-based chemicals include xylitol and stevia. 

Artificial sweeteners are widely used as an alternative to sugar in an effort to fight the obesity epidemic and to manage diabetes. However, research now shows that they may actually be fuelling the health crisis. 

Artificial Sweeteners, Diabetes & Obesity

Experts have long been warning about the lack of adequate research on the safety of artificial sweeteners, with many studies even suggesting that consumption of such food products can pose a serious health threat. One such study that appeared in the Journal of Pharmacology & Pharmacotherapeutics, warned that there is already convincing data to show that artificial sweeteners can contribute to weight gain and may also increase the risk of brain tumours and bladder cancer, among other cancers. This was back in 2011.

Since then, there has been a lot more research and more evidence indicating that high consumption of artificial sweeteners can be linked to a variety of conditions. A longitudinal cohort study from 2017 linked artificial sweetener consumption to an increased risk of high blood pressure, stroke, and heart disease.

However, there has been no consensus so far, with some studies suggesting that artificial sweeteners may lower the risk. It could also be pointed out that connections drawn from observational studies might be explained by the concept of reverse causation. This means that individuals could be increasing their intake of artificial sweeteners to compensate for other unhealthy diet and lifestyle choices that increase their risk of obesity and diabetes. So, artificial sweeteners may not be the cause itself, but it could simply be the dietary and lifestyle choices that are to blame. 

With evidence from more recent studies, this counter-argument is moot. Research that appeared in the journal Nature, provides clear evidence that also explains the mechanism by which artificial sweeteners work to adversely affect health. The study found that any form of intake of artificial sweeteners such as aspartame and saccharin contributed to glucose intolerance, which is associated with both obesity and type-2 diabetes. Although the artificial sweeteners contain no sugar or calories, they cause changes in the gut microbiome, which interferes with your body’s ability to regulate blood glucose levels. 

So, the best course of action would be to avoid artificial sweeteners and any food or beverages that contain them. If something seems to sweet to be true, it probably is.

References:

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Diet

7 Low Glycaemic Fruits That You Can Enjoy On A Diabetes Diet

When it comes to a diabetes diet, there’s more to it than simply avoiding sugar or sweet foods. This is why many fruits, although sweet, are still regarded as essential for a healthy balanced diet. The main consideration when adding foods to a diabetes diet is their glycaemic value or position on the glycaemic index. In addition, you also need to consider the glycaemic load of the food. Foods with a glycaemic value of 1 to 55 are considered ideal for a diabetes diet. However, many healthy fruits can have a higher glycaemic value and load, so although regarded as safe they should be consumed in moderation. Here are some of the best low glycaemic fruits for a diabetes diet.

The Best Choices Of Fruits For Diabetes

  • Guavas

A healthy source of dietary fibre that promotes healthy digestion and also slows sugar absorption, guavas are also rich in vitamins A and C. They have a low glycaemic score of 12 and a glycaemic load of just 4.

  • Strawberries

Berries may be some of the sweetest tasting fruit, but they are generally regarded as healthy because of their high fibre content. Strawberries have a glycaemic value of 41 and a glycaemic load of just 3. They are a healthy addition for their antioxidant content, fibre, vitamin C, and other nutrients. 

  • Pears

Pears are a rich source of dietary fibre, which can help with blood sugar management. When consumed with the peel, a pear will give you 20 percent of your daily fibre requirement. They also come with a low glycaemic score of 38 and a glycaemic load of 4.

  • Apples

Like pears, apples are an excellent source of dietary fibre, including pectin. They provide a healthy dose of nutrition and also support gut health. Apples have a low glycaemic value of 39 and a glycaemic load of 5. 

  • Oranges

Widely available and relatively inexpensive, oranges are highly valued for their vitamin C content, which supports immune function. They are also rich in phytochemicals and flavonoids that provide anti-inflammatory benefits. These fruits are also low on the glycaemic chart with a glycaemic score of 40 and a glycaemic load of 5. 

  • Grapes

They may not seem like the ideal choice because of their sweetness, but grapes have high water and fibre content. They are also an excellent source of vitamin B-6, an essential nutrient for your brain and mood. They have a slightly higher glycaemic value of 53, which is still within the safe threshold of 55, and have a low glycaemic load of 5.

  • Cantaloupes 

Cantaloupes are a healthy addition when consumed in moderation because of their rich content of vitamins A and C, as well as the B vitamins, such as B1, B3, B6 and folate. Cantaloupes are also rich in minerals like potassium and magnesium. With a glycaemic vale of 54, cantaloupes are just within the safe glycaemic index range, but they have a low glycaemic load of 4.

As fruits are excellent sources of antioxidants, fibre, vitamins, and minerals, low glycaemic fruits can help with weight management and appetite control, as well as regulation of blood sugar and cholesterol levels. This makes them a healthy addition to any diabetes diet, aiding diabetes management, while also lowering the risk of heart disease complications. Just make sure to consume fruit in moderation and pair them with protein-rich foods when possible to minimize any impact on blood sugar levels. 

References:

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Diet

Foods To Avoid Or Limit If You Suffer From Diabetes

Diet is an important factor in diabetes management. Eating a healthy, balanced and nutritious diet helps to control blood sugar levels and lower the risk of diabetes complications such as obesity, hypertension, cardiovascular diseases, etc. A healthy diet for a diabetes patient includes all nutrients in a moderate proportion, including carbohydrates. 

Although all foods may be eaten in moderation in diabetes, there are certain foods and drinks that should be avoided. Foods that are highly rich in carbohydrates can spike blood sugar levels quickly and worsen diabetes. Therefore, you should avoid eating such foods. Furthermore, foods that have trans and saturated fats should also be avoided as they can increase the risk of obesity and heart diseases in the body. Knowing what foods you should avoid in a diabetes diet can help you manage your diabetes more effectively.

Food And Drinks To Avoid If You Have Diabetes

Sugar-Sweetened Beverages

Sugary drinks or sugar-sweetened beverages are highly rich in carbs and can raise your blood sugar levels drastically. These drinks also have a high content of fructose, which can worsen the insulin resistance in your body and increase the risk of diabetes complications such as heart diseases, fatty liver diseases, etc. 

Breakfast Cereals And White Bread

White bread contains processed flour and added sugar. It has a high glycemic index and can severely raise your blood sugar levels. White bread also increases the risk of obesity, which is strongly linked with diabetes. Breakfast cereals are also highly processed and can worsen your diabetes. 

Packaged Snacks

Packaged foods such as crackers, candies and chips are highly processed and contain refined flour and added sugar. The high amount of calories present in them can significantly raise your blood sugar levels and worsen your diabetes. They may also increase your cholesterol and cause many diabetes complications. Instead of eating packaged foods, you may eat nuts and seeds as snacks. 

Fruit Juice

Usually, fruit juices are considered a healthy option. However, this does not hold true for people with diabetes. Fruit juices are loaded with carbs and fructose that can cause insulin resistance, obesity, heart diseases, etc. Even unsweetened fruit juices have a high glycemic index. Therefore, it is advised to eat whole fruit instead of drinking juice. 

Processed Meats 

Processed meats such as bacon, sausages, etc contain chemical preservatives, high sodium content and saturated fats that can elevate the risk of diabetes and diabetes complications such as obesity, cardiovascular diseases, hypertension, cancer, etc. You may substitute processed meat with healthy protein options such as beans, lentils, eggs, etc.

Sweetened Yoghurt

Yoghurt is a healthy dairy option for people with diabetes. However, sweetened or flavoured yoghurts are loaded with carbs and added sugar that can spike your blood sugar levels. Therefore, you should always opt for plain yoghurt for a healthy protein-rich diet.

French fries And Other Fried Foods

If you have diabetes, you must avoid french fries. Potatoes already have a high content of carbohydrates. In addition, french fries also contain unhealthy and saturated fats that can increase the risks of obesity, heart diseases, etc. You should avoid not only french fries but also other fried foods such as chicken nuggets and fried fish. 

Baked Goods

Baked goods such as doughnuts, cakes and cookies not only contain refined flour and added sugar, but also high amounts of unhealthy trans fats. Although trans fats do not raise your blood sugar levels directly, they can cause insulin resistance and lower the levels of good cholesterol in the body. This can eventually worsen your diabetes and increase the risk of diabetes complications.

White Rice And Pasta

White rice and pasta are loaded with carbs and can significantly impact your blood sugar levels. In addition, they are also low in fibres, making them an unhealthy food option for diabetes patients.  

Dried Fruits

Fruits are healthy and highly beneficial for people with diabetes. They provide many nutrients including vitamins and potassium. However, when fruits are dried, the loss of water results in a higher concentration of these nutrients, including sugar. This can raise the levels of blood sugar in your body. Therefore, you should try to avoid eating dried fruits such as raisins. Instead of dried fruits, their fresh counterparts should be eaten.

Note: Ensure to consult your healthcare provider or dietitian before making any changes in your diet. 

References:

  1. https://www.healthline.com/nutrition/foods-to-avoid-with-diabetes
  2. https://www.medicalnewstoday.com/articles/317718
  3. https://www.narayanahealth.org/blog/foods-to-help-control-diabetes/
  4. https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity#limit
  5. https://www.diabetes.co.uk/food/juice-and-diabetes.html
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Diet

Is It Necessary To Cut Carbs For A Diabetes Diet?

Carbohydrates play an important role in managing diabetes. In diabetes, the body is not able to effectively process carbohydrates for energy, causing blood sugar levels to rise. Therefore, it is extremely important to limit and cut down on carbs to control blood sugar levels as well as manage diabetes complications such as obesity and heart diseases. However, a drastic cut in carbohydrates may also cause hypoglycemia. Therefore, diabetics need to strike a balance of carbohydrates in their diet. Eating a healthy low-carb diet that can provide all the essential nutrients is ideal for people with diabetes. 

What Are The Benefits Of A Low-Carb Diet In Diabetes?

  • Controlled Blood Sugar Levels

People with diabetes cannot process carbohydrates easily, causing a spike in blood sugar levels of the body. Therefore, cutting down on carbs is essential to control the blood sugar levels of the body.

  • Reduced Risk Of Diabetes Complications

Diabetes often leads to many health complications such as cardiovascular diseases, obesity, hypertension, etc. A low-carb diet can vastly help in reducing cholesterol levels and boosting heart health. It can also help to prevent obesity, hypertension and many other diabetes complications.   

  • Reduced Medications

Fewer carbohydrates in a diet may lower the body’s requirement for insulin, helping in reducing medications for diabetes. However, a low-carb diet should be followed only after consultation with a doctor as it may cause hypoglycemia.

  • Improved Brain Health

When blood sugar levels are too high, they may affect the ability to think clearly. By controlling blood sugar levels in the body, a low-carb diet helps in relieving brain fog and improving the clarity of thinking.

  • Increased Intake Of Vegetables And Nutrients

A healthy and nutritious low-carb diet will include more non-starchy vegetables such as spinach and tomatoes. These vegetables provide a range of nutrients to the body and help in managing diabetes as well as preventing heart diseases and cancer. 

Are There Any Carbohydrates That Diabetics Can Have?

People with diabetes need to limit their carb intake. However, cutting carbs does not mean avoiding carbohydrates altogether. Carbohydrates are important to provide energy to the body. Diabetics should try to consume good carbohydrates that help them stay healthy. They should eat unprocessed and non-starchy vegetables such as lettuce, broccoli, and tomatoes. These vegetables have lower levels of carbohydrates and are rich in fibre, making them ideal for a diabetes diet. They may also include starch in the diet in a limited quantity. Starchy carbohydrates include fruits such as apples, blueberries and strawberries; vegetables such as corn, sweet potatoes and pumpkins; and legumes such as black beans, kidney beans and green lentils.     

What Carbohydrates Should Diabetics Avoid? 

People with diabetes should try to avoid refined and highly processed carbohydrates that have added sugars in them. Some examples of these foods are sugar-sweetened beverages such as soda and juice; snacks such as cakes and cookies; processed and refined grains such as white bread, etc.   

How Many Carbohydrates Should A Diabetic Have A Day? 

Although it is essential to cut carbs in diabetes, a certain quantity of the nutrient is essential for the body. Carb intake for each person is different. It depends on their age, activities, body weight, health complications, etc. There is no specific quantity of carbohydrates that can be recommended for all diabetes patients. Therefore, you must consult your doctor to discuss the ideal intake of carbohydrates for you. Ideally, a person with diabetes should try to eat carbohydrates that can provide half of the total calories required by their body.  

How To Cut Carbs In Your Diet?

  • Choose the low-carb alternatives to food. For example, instead of having fruit juice, eat the whole fruit.
  • Take into consideration the glycemic index and glycemic load of the foods you eat. This will help you consume foods with good carbohydrates that do not raise your blood sugar levels drastically.
  • Follow the diabetes plate method to take a balanced proportion of all essential nutrients, including carbohydrates.   

Risks And Complications Of A Low-Carb Diet

Eating a low-carb diet is necessary to control blood sugar levels and manage diabetes. However, if not properly planned, low-carb diets can also cause various complications. 

  • Eating fewer carbohydrates may result in hypoglycemia. Hypoglycemia is a life-threatening situation that occurs when blood sugar levels drop too low. 
  • In a low-carb diet, a person may end up eating large amounts of proteins. This may cause problems such as kidney diseases, osteoporosis, clogged arteries, etc. 

Therefore, you must consult your doctor before following a low-carb diet. Your doctor will help you assess how many carbs you need to cut down without causing complications. 

References

  1. https://www.diabetes.co.uk/diet/benefits-of-a-low-carb-diet.html
  2. https://www.diabetes.org/nutrition/understanding-carbs
  3. https://www.cdc.gov/diabetes/managing/eat-well/diabetes-and-carbohydrates.html
  4. https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/carbohydrates-and-diabetes
  5. https://www.healthline.com/nutrition/diabetes-carbs-per-day
  6. https://www.medicalnewstoday.com/articles/carbs-and-diabetes
  7. https://www.healthline.com/nutrition/low-carb-diet-for-diabetes
  8. https://www.medicalnewstoday.com/articles/325195
  9. https://www.healthline.com/health-news/low-carb-diet-may-help-people-with-type-2-diabetes-go-into-remission
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Diabetes Care

Understanding The Glycemic Index To Make Better Food Choices

Diet plays a significant role in diabetes. It is extremely important to eat a nutrient-rich diet that does not spike your blood sugar levels. However, it might become tricky to understand which food to eat in a diabetes diet. One of the ways to solve this problem is by eating food based on the glycemic index (GI). It not only helps you decide which food to eat but also aids in losing weight, reducing cholesterol and controlling blood sugar levels. However, before we discuss this in-depth, let’s first understand what glycemic index is. 

What Is A Glycemic Index?

The glycemic index is a numeric value assigned to foods that contain carbohydrates. It shows how drastically specific foods increase your blood sugar levels. Only foods that contain carbohydrates are assigned a GI. Foods that do not contain carbs such as oils, fats and meats do not have a glycemic index.    

Each food is assigned a GI, depending on how it affects your blood sugar levels. Foods with a high GI raise your blood sugar levels quickly, whereas foods with a low GI do not cause a higher spike in your blood glucose levels. These foods may be grouped into three categories. 

  • Foods With Low Glycemic Index: Foods that have a GI of 55 or less
  • Foods With Medium Glycemic Index: Foods that have GI between 56 and 69
  • Foods With High Glycemic Index: Foods that have a GI of 70 or above

If you have diabetes, you should try to eat foods with a low or medium glycemic index. It will help to control your blood sugar levels as well as reduce cholesterol and obesity. However, you must understand that other factors also influence the glycemic index of foods such as ripeness of the food, cooking method, amount of processing the food has gone through, etc.  

Benefits Of Eating A Low Glycemic Diet?

  • A low glycemic diet will make sure that your blood sugar levels do not rise drastically. This will help to manage your diabetes better.
  • Foods with a low glycemic index also aid in weight loss. 
  • A low GI diet can help in reducing cholesterol and preventing heart diseases. 

How To Follow A Low GI Diet?

Eat foods that have a low glycemic index but at the same time contain all the healthy nutrients. For example: 

  • Fruits such as apples, berries, lemons, grapefruit, etc 
  • Non-starchy vegetables such as broccoli, spinach and tomatoes
  • Whole grains such as quinoa, barley, oats, etc
  • Lentils and beans

You must avoid or limit foods that have a high GI value. For example:

  • White bread and breakfast cereals
  • White rice
  • Pasta such as fettuccine, ravioli, lasagna, etc
  • Starchy vegetables such as potatoes
  • Baked goods and snacks such as cakes, doughnuts, chocolates, chips, etc
  • Sugary drinks such as soda, fruit juice, etc 

You may also include foods with no glycemic index in a balanced proportion. For example:

    • Meat and seafood such as pork, lamb, tuna, salmon, sardines, etc.
    • Poultry such as chicken, turkey, etc.
    • Oils such as olive oil, avocado oil, etc.
    • Nuts such as almonds, walnuts and pistachios
    • Seeds such as chia seeds, flax seeds and sesame seeds
    • Herbs and spices such as turmeric, black pepper, cinnamon, etc.

Some Foods With Low Glycemic Index

  • Kidney beans: 24
  • Barley: 28
  • Chickpeas: 28
  • Lentils: 32
  • Soy milk: 34
  • Apples: 36
  • Strawberries: 41
  • Dates: 42
  • Oranges: 43
  • Blueberries: 53
  • Quinoa: 53
  • Whole milk: 39

Is Glycemic Index A Good Tool To Determine Diabetes Diet?

The glycemic index is extremely useful and can vastly help you understand the impact of specific foods on blood sugar levels. However, it should not be the only factor you consider while determining your diet. A diet low in the glycemic index may also lack essential nutrients. Therefore, you must also take into account other nutrients while deciding your diet. Portion size is of great importance as well. You may eat foods with a high glycemic index if you take them in a smaller proportion. In this case, the glycemic load may be a beneficial tool to determine diabetes diet. It takes into consideration both the quantity and quality of food. To ensure a perfect diet, it is advised to consult your doctor or nutritionist before making any changes in your diet. 

References:

  1. https://www.healthline.com/nutrition/glycemic-index
  2. https://medlineplus.gov/ency/patientinstructions/000941.htm
  3. https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20058466
  4. https://www.health.harvard.edu/diseases-and-conditions/the-lowdown-on-glycemic-index-and-glycemic-load
  5. https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/carbohydrates-and-diabetes/glycaemic-index-and-diabetes
  6. https://www.nhs.uk/common-health-questions/food-and-diet/what-is-the-glycaemic-index-gi/
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Diet

Fruits Are Healthy But You Need To Choose The Right Fruits For Diabetes

Whether you have been recently diagnosed with diabetes or have been living with the condition for years, you have probably come to realize that there’s more to a healthy diabetes diet than avoiding added sugar. You also need to pay attention to carb intake, the quality of carbs, the glycaemic value of foods, and the presence of natural sugars like sucrose, fructose, glucose, and so on. Fruits are a primary source of such natural sugars, but this doesn’t mean that they’re off the diabetic menu. After all, fruits are an important part of any healthy diet plan, whether or not you have diabetes. However, diabetes patients need to exercise caution when choosing fruits and portion sizes to ensure that you get the nutrition you need without the risk of blood sugar spikes.

Which Fruits Are Good For Diabetes?

There’s no denying the importance of fruits for diabetes patients because of their tremendous health benefits, owing to their high nutritional value and the presence of dietary fibre. In fact, the American Diabetes Association (ADA) recommends fruit consumption without any restrictions, so long as an individual does not have allergies and consumes any fruit in moderation. This recommendation is also backed by a meta-analysis that appeared in the British Medical Journal, showing that higher fruit intake is associated with a significantly lower risk of diabetes. Nevertheless, here are some guidelines to eating fruits safely with diabetes. 

Low GI And GL Fruits For Diabetes

The safest way for any diabetes patient to choose high-carb foods like fruits and vegetables is by looking at their glycaemic value. The glycaemic index rates foods on a scale of 1 to 100, with higher GI foods likes to raise blood sugar levels faster as they are absorbed more rapidly than medium or low GI foods. 

In addition to GI, you also need to consider glycaemic load, as this takes into account the GI value as well as carbs per serving, providing a more accurate assessment of the impact of food on blood sugar management. 

A Simple Guide To Choosing Low GI & GL Fruits For Diabetes

Look for fruits with a high fibre content and a lower GI and GL value. The consumption of such fruits is associated with improved inflammatory response, which is a major problem in metabolic syndrome disorders like type 2 diabetes. Studies show that high fruit and vegetable intake reduces inflammatory markers and improves immune cell profile. Choosing a wide variety of fruit is also associated with better health outcomes. To get started, the best choices of fruits for diabetes diets include the following:

Berries

Research shows that berries are particularly beneficial for diabetes patients because of their rich content of vitamin C, dietary fibre, folic acid, anti-inflammatory phytochemicals and other nutrients. They can help with improved glucose metabolism and weight management. You can choose from a range of berries, including blueberries, strawberries, blackberries, and cranberries, to name a few. 

Citric Fruits

Citric fruits are also regarded as beneficial for individuals with diabetes as studies show that phytonutrients in these fruits can lower inflammation, reduce cell damage, and increase protection against heart disease – a common diabetes complication. Citric fruits like oranges, lemons, grapes, and grapefruit are also a rich source of vitamins C and A, as well as potassium. 

With the exception of dry fruits and fruit juices, there are no fruits to avoid for a diabetes diet, but you should consume them in limited quantities, taking into account their GI and GL. Try to stick with consuming just one serving of fruit as a snack or with meals. It will also be easier to control blood sugar levels if you combine your fruit intake with foods that are rich in protein or healthy fats, such as cottage cheese, nut butters, or protein shakes. Just make sure to speak to your doctor and dietitian before making any significant changes to your diabetes meal plan. 

Reference Links:

  1. https://www.diabetes.org/healthy-living/recipes-nutrition/eating-well/fruit
  2. https://pubmed.ncbi.nlm.nih.gov/25377009/
  3. https://academic.oup.com/ajcn/article/108/1/136/5042153
  4. https://academic.oup.com/nutritionreviews/article/68/3/168/1910550
  5. https://www.hindawi.com/journals/omcl/2019/5484138/
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Diet

Diabetes And Gluten: What You Need To Know

Gluten free diets have become increasingly popular, but it’s not clear whether such diets offer real benefits for patients suffering from diabetes. More importantly, gluten free diets for diabetes may not be appropriate for every patient. Before you consider going on a gluten free diet, here’s what you need to know about gluten and diabetes.

Gluten Free Diets

Gluten free diets are meant for individuals who have a form of celiac disease in which there is gluten intolerance. Gluten is a type of protein that is found in many types of grain such as wheat, rye, and barley. If you suffer from celiac disease, consuming foods that contain gluten can cause inflammation in the body and gastrointestinal problems.

Type 1 Diabetes And Gluten

While a gluten free diet is not recommended for all diabetics, studies show that as much as 20% of patients diagnosed with type 1 diabetes also suffer from celiac disease. In most cases, the celiac disease only develops after the onset of diabetes. The researchers also found that the two conditions have some overlapping risk factors in terms of genetics as the same genes play a role in the development of both type 1 diabetes and celiac disease.

Another study by Danish researchers also found that high gluten intake during pregnancy could increase the risk of a child developing type 1 diabetes. Keeping these findings in mind a gluten free diet may benefit some type 1 diabetes patients.

Type 2 Diabetes And Gluten 

In the case of type 2 diabetes, the benefits of gluten free diets are a lot less clear. However, researchers did find that gluten can prevent leptin from binding with leptin receptors. This is noteworthy as leptin is a hormone that is known to regulate appetite. Gluten intake that triggers leptin resistance, therefore, increases the risk of obesity, which is a major risk factor for diabetes and also a risk for diabetes complications. In this context, limiting or cutting out gluten intake could be beneficial.

At the same time, it should be noted that a study on patients who did not suffer from celiac disease or cardiovascular disease, but followed a gluten free diet had no measurable reduction in the risk of metabolic syndrome disorders like diabetes or heart disease. However, these individuals were found to have better cholesterol profiles and healthier body weight.

Gluten Free Diet Risks

Experts have cautioned against the fad of gluten free diets for individuals who do not suffer from gluten intolerance as it poses a risk of nutritional deficiencies. One such study specifically states that avoidance of gluten without gluten intolerance offers no benefits and could be ‘associated with adverse effects’. The researchers found that people who adopt gluten free diets without a proven gluten intolerance tend to suffer from nutritional deficiencies in a number of essential nutrients including iron, folate, calcium, and fiber.

Making Your Choice

Ultimately, your diet is a personal choice and if you suffer from diabetes, this is a decision best made in consultation with your doctor and dietician. If you have reason to believe that you may suffer from gluten intolerance, your doctor can recommend a blood test or biopsy to diagnose celiac disease. If your diagnosis is positive, it would be a good idea to follow a gluten free diet.

If your test results are negative and you still wish to try a gluten free diet, consider adopting it for just a week or two at first. If you notice any clear health benefits within this time, you could consider following a gluten free diet, unless your doctor advises against it.

Following a gluten free diet can be challenging and may limit your food choices, making it necessary to also take nutritional supplements. More importantly, when it comes to a diabetes diet, limiting your intake of high glycaemic foods is the most important consideration.

Reference Links:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586524/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6283375/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4308898/
  4. https://pubmed.ncbi.nlm.nih.gov/28451915/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5866307/
Categories
Diet

The Best Diet For Type 2 Diabetes: 7 Things To Consider

Those with type 2 diabetes need extra effort when it comes to eating healthily. During the ongoing COVID-19 pandemic, panic grocery buying, work-from-home (WFH) orders, and social distancing can have a direct impact on the food that is available to you as well as the amount and type of exercise that your body gets. These myriad factors can ultimately affect your diabetic condition, which primarily occurs when your body fails to use insulin in an effective manner, causing blood sugar (glucose) levels to spiral out of control. Individuals with type 2 diabetes need to consume a balanced diet and closely monitor their intake of carbohydrates. With a tad bit of ingenuity and flexibility and a broad understanding of the basics of food consumption, you can still savour healthy meals.

Mentioned below are 7 things to consider when it comes to a diabetes diet plan.

Understand Your Carbohydrate Requirements And The Right Portion Sizes

According to the Centre for Disease Control and Prevention (CDC), diabetics should obtain 45% of their calorific intake from carbohydrates, with the rest coming from sources of lean protein and healthy fats that support the heart. Good sources of lean protein include chicken, fatty fish such as salmon, and plant-based protein such as tofu. Healthy fats can be obtained from nuts, fish, and vegetables. Servings are generally measured in portions of 15 grams, with most women requiring 3-4 servings of carbohydrates and most men requiring 4-5 servings.

Stay Informed About Which Foods Are Staples In Your Diabetes Diet

When it comes to diabetes diet food list, you must stock up your pantry with the below-mentioned foods:

  • Fruits (in moderation)
  • Vegetables without starch such as spinach, broccoli, carrots, and green beans
  • Whole-grain foods such as brown rice, whole-wheat pasta and whole-wheat bread
  • Legumes such as lentils and kidney beans
  • Fish (consume 2-3 times a week)
  • When it comes to meat, choose lean beef or pork, or chicken and turkey without the skin.
  • Non-fat versions of dairy products, including milk, yogurt and cheese

Limit Or Completely Eliminate Specific Foods From Your Diet

When it comes to type 2 diabetes diet, certain foods need to be limited while some others need to be eliminated altogether. These are typically foods that lead to weight gain or have a high glycaemic index, which means that they can lead to quick spikes in blood glucose levels. Some of these foods include:

  • Junk food such as fries
  • Sodas, fruit punches, and sugar-sweetened drinks
  • Sugary snacks as well as ice cream, cakes and cookies

Make Use of Diabetes-Friendly Methods Of Cooking During Food Preparation

While trying to follow a diabetes diet, cooking methods have a huge impact. Keep in mind the following tips:

  • Substitute frying with broiling or baking (to eliminate fat)
  • Substitute vegetable oil with extra-virgin olive oil (because it supports a healthy heart)
  • Completely eliminate trans fats and limit the intake of saturated fats
  • Limit the intake of sodium
  • Opt for fresh foods and consume frozen or canned foods sparingly

Avoid Takeout Orders

You must opt for home-cooked meals instead of takeout orders because when it comes to the former, you have complete control over portion size and ingredients. Prepare a diabetes diet chart to ensure that you are not missing out on the most important foods and nutrients. Such a chart can tremendously help in planning the menu, purchasing the needed items, and finally preparing them to perfection.

Fresh Food Is Great, And Packaged Options Are Not That Bad Either

The simple pleasure of opting for fresh fare from a grocery store, farmer’s market, or your very own garden has no parallel. However, if you cannot avail these options, you may opt for nutritious frozen, canned, or dried foods.

Go for canned beans, frozen fruit, dried spices.

Beans are a rich source of protein and provide a good amount of fibre. They can help in keeping you fuller for a longer duration. Make sure you choose the version that has no added salt.

Frozen fruit is extremely handy when it comes to oatmeal toppings or preparing a healthy smoothie.

Follow Up Your Healthy Diabetes Meal With Exercise

While you enjoy healthy diabetes meals, you need to allocate some time for physical activities and exercise, which help in ensuring that your body is more sensitive to insulin, thereby helping in better management of diabetes.

The Last Word:

Eating tasty and nutritious food is one of the many pleasures of life. If you have been diagnosed with type 2 diabetes, you do not have to forego the gratification obtained from consuming tasty food. All you need to do is adapt and alter your eating habits as well as the type of foods you consume.

Reference Link:

  1. https://www.everydayhealth.com/type-2-diabetes/diet/healthy-meals-for-type-2-diabetes/