What does your diet have to do with diabetes?

 What does your diet have to do with diabetes?

Diabetes is one of the most common chronic diseases in the United States, affecting 29 million Americans, including more than 10% of children and teens. It increases the risk of heart disease, stroke, kidney disease, blindness, nerve damage, and loss of limbs. The good news? Many people with diabetes can manage their blood sugar levels and often improve their health and even reverse some complications through healthy eating and physical activity—without medications or surgery! This article discusses some ways that your diet affects your risk of developing diabetes, as well as how you can prevent or manage diabetes with diet changes.

Diet and Diabetes

If you have type 1 or type 2 diabetes, are prediabetic, or think you might be at risk for developing type 2 diabetes, there’s one thing that matters more than anything else: what you eat. Your diet will make a huge difference in how you feel and how well your body functions. There is no cure for either form of diabetes (yet!), but eating right and taking other steps to manage it well can add years to your life and reduce complications. Learn more about your options here. The sooner you start, the better!

Diet Basics

In general, a healthy diet consists of fresh produce, whole grains, lean proteins and heart-healthy fats. Avoid saturated fats (such as those found in animal products like beef and pork) as well as trans fats (found in baked goods and processed foods). Be aware that high-sugar or sugary foods can be problematic for people who already have pre-diabetes or diabetes. If you're living with type 2 diabetes—which is often related to poor lifestyle choices—work with your doctor to manage your symptoms.

What is a Good Diet?

A good diet is one that prevents disease. In cases of illness, it can help you recover. And, a good diet will also allow you to live longer than one that isn’t as healthy. According to World Health Organization, a good diet should consist of lots of vegetables and fruits (at least 400 grams a day), whole grains (150 grams), nuts and legumes (100 grams), fish rich in omega-3s (250 grams) and unsaturated oils.

Sugar, artificial sweeteners, and other sweeteners

When you consume too much sugar, your pancreas has to secrete more insulin than it normally would. The more you spike insulin levels, however, and/or don’t use glucose as efficiently as possible (e.g., through exercise), the harder it becomes for your body to regulate blood sugar levels on its own, leading eventually to type 2 diabetes. A good way of avoiding high blood glucose is reducing or eliminating artificial sweeteners and added sugars from beverages and foods.

Drinking alcohol

Alcohol is associated with an increased risk of type 2 diabetes. Alcoholic beverages contain a lot of calories, so if you drink alcohol, try to drink only one serving per day for women and two servings for men. Also, limit yourself to two drinks per day for women and three drinks per day for men. Too much alcohol can also lead to weight gain.

Dairy products and alternatives

Milk, yogurt, and cheese are good sources of calcium and protein. These nutrients are necessary for maintaining healthy blood sugar levels. Dairy products contain small amounts of lactose (milk sugar), which slows digestion and may contribute to high blood sugar levels in those who have difficulty digesting milk. Stick with fat-free or low-fat dairy products, such as milk, yogurt, or cheese.

Sodium (salt) and potassium

Potassium keeps our blood pressure in check and also controls our heart rate. The body doesn’t store much potassium, so we need it every day. One of its main sources is fruit and vegetables, which are often thought of as healthy foods – but they can be very high in sodium.

Other nutrients you should know about if you have diabetes or prediabetes

Protein: Meat, fish, eggs, poultry, beans and lentils. • Fiber: Oats, whole grains, fruits and vegetables. • Fat: Monounsaturated fats (like olive oil) instead of saturated fat (like butter). Saturated fat raises bad cholesterol levels that can increase your risk for heart disease. Instead of butter or margarine use olive oil for cooking; choose lean meat, and avoid fried foods. • Sugar: Watch out for sugar in beverages such as soft drinks and fruit juices.

April 07, 2022

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