Dr Tariq Jagnarine
There are different types of diabetes, and no two people with diabetes are the same, so there is not a one-size-fits-all ‘diabetes diet’ for everyone with diabetes.
However, there are tips that can help the diabetic to make healthier food choices. These health tips are general, and can help persons to manage their blood glucose (sugar), blood pressure and cholesterol levels. They can also help to manage weight loss and reduce the risk of diabetes complications, such as heart problems and strokes, and other health conditions, including certain types of cancers.
* WATCHING CARBOHYDRATE INTAKE
Persons with Type 1 Diabetes (insulin dependent), ‘CARBOHYDRATE COUNTING’ is important to keep the blood glucose levels steady. This is where persons estimate how many carbohydrates are in their meal and match it with how much insulin they need to take.
In Diabetes Type 2 with weight issues, finding a way to lose weight is important, as it improves diabetes management. This is because it can help to lower blood glucose and reduce the risk of other diabetes-associated complications. There are different ways of doing this, like:
* Low-carb diet-less rice, flour and provisions
(Cassavas, eddoes, yams)
* Mediterranean Diet- vegetables, fruits, herbs, nuts, beans, and whole grains
Losing weight can help to lower blood glucose levels, and once consistent, this can put some persons with Type 2 Diabetes into a stable remission state.
Whether Persons are Type 1 or Type 2 Diabetes, everyone needs to lose, gain, or maintain their weight in keeping with their body mass index, by making healthier food choices and having habits that are healthy and safe.
TIPS on how to stay safe and healthy while living with diabetes
1: CHOOSE HEALTHIER CARBOHYDRATES
All carbohydrates affect blood glucose levels, so it is important to know which foods contain carbohydrates. Choose the healthier foods that contain less carbs, and be aware of portion sizes.
Here are some healthy sources of carbohydrate:
* Whole grains like brown rice, buckwheat and whole oats
* Fruit
* Vegetables
* Pulses such as chickpeas, beans and lentils
* Dairy like unsweetened yoghurt and milk.
At the same time, it is also important to cut down on foods low in fibre, such as white bread, white rice and highly processed cereals.
2: EAT LESS SALT
Eating lots of salt can increase the risk of high blood pressure, which in turn increases risk of heart diseases and stroke. Moreover, having diabetes increases the risk of all of these conditions.
Try to limit to a maximum of 6g (one teaspoonful) of salt a day. Many pre-packaged foods already contain salt, so remember to check food labels and choose those with less salt. Cooking from scratch will help you keep an eye on how much salt is being used. Be creative and swap out salt for different types of herbs and spices, to add that extra flavour.
3: EAT LESS RED AND PROCESSED MEATS
By cutting down on carbs, there is a tendency to start having bigger portions of meat to remain full. However, it is not a good idea to do this with red and processed meats, like ham, bacon, sausages, beef and lamb. These all have links to heart problems and cancers.
Try swapping red and processed meats for these:
* Pulses such as beans and lentils
* Eggs
* Fish
* Poultry, like chicken and turkey
* Unsalted nuts
Beans, peas and lentils are also very high in fibre, and do not affect blood glucose levels significantly – making them a great substitute for processed and red meats, while making the user feel full. Fish in general is a good meal choice, but oily fish like salmon and mackerel are even better. These are rich in something called omega-3 oil, which helps protect our heart. Try to aim to eat two portions of oily fish a week.
4: EAT MORE FRUITS AND VEGETABLES
It is always good to aim to eat more fruits at mealtimes, and have them as snacks when hungry. This helps as a vitamin, mineral and fibre source for our body, keeping us healthy and fit.
Most persons might be wondering if they should avoid fruits because it is sugary. The answer is no. Whole fruit is good for everyone, and with diabetes it is no different. Fruits do contain sugar, but it’s natural sugar. This is different from the added sugar (also known as free sugars) that are in things like chocolate, biscuits and cakes.
Products like fruit juices also count as added sugar, so go for whole fruit instead. This can be fresh, frozen, dried or tinned (in juice, not in syrup). Moreover, it is best to eat it throughout the day, instead of one bigger portion in one go.
5: CHOOSE HEALTHIER FATS
We all need fat in our diet because it gives us energy. However, different types of fat affect our health in different ways.
Healthier fats are in foods like unsalted nuts, seeds, avocados, oily fish, olive oil, grapeseed, and sunflower oil. Some saturated fats can increase the amount of cholesterol in our blood, increasing the risk of heart problems. These are mainly found in animal products and prepared food like:
* Red and processed meats
* Ghee
* Butter
* Lard
* Biscuits, cakes, pies, and pastries
It is still better to cut down on using oils in general; so, try to grill, steam, or bake foods instead.
6: BE SMART WITH SNACKS
When choosing a snack, choose yoghurts, unsalted nuts, seeds, fruits and vegetables instead of crisps, chips, biscuits and chocolates, while watching portions’ intake, which helps to keep an eye on our weight.
7: DRINK ALCOHOL SENSIBLY
Alcohol is high in calories. Frequently and excessively drinking while trying to lose weight at the same time may be counterproductive. Think about cutting back. Try to keep to a maximum of 14 units a week. However, spread it out to avoid binge drinking, and go several days a week without alcohol.
Persons taking insulin or other diabetes medications should be careful, since alcohol can cause episodes of low blood sugars, hypoglycaemia, more likely to happen.
8: DON’T BOTHER WITH SO-CALLED DIABETIC FOOD
To say food is a “diabetic food” is now against the law. This is because there is not any evidence that these foods offer any special benefit over eating healthily. They can also often contain just as much fat and calories as similar products, and can still affect the blood glucose level. These foods can also sometimes have a laxative effect.
9: GET YOUR MINERALS AND VITAMINS FROM FOODS
There is no evidence that mineral and vitamin supplements help you manage your diabetes. Therefore, unless you have been told to take something by the healthcare team — like folic acid for pregnancy — avoid taking supplements. It is better to get the essential nutrients by eating a mixture of different foods. This is because some supplements can affect the medications, or make some diabetes complications worse, like kidney disease.
Diabetes prevention is as basic as eating more healthfully, becoming more physically active, and losing a few extra pounds. It is never too late to start. Making a few simple changes in our lifestyle now may help to avoid the serious health complications of diabetes in the future, such as nerve, kidney and heart damage. Be fit and stable by thinking of healthier choices.
