Diabetes and Nutrition

Diabetes and Nutrition
1.   What is Diabetes?

Diabetes is a condition in which the body cannot properly use blood sugar. This causes blood sugar levels to rise. 

After eating, certain cells in the pancreas must produce insulin. Insulin carries glucose from food into the cells where the body can use it for energy. If insulin is not produced or does not work properly, glucose builds up in the bloodstream instead of entering the cells, and the symptoms of diabetes occur.

  • Drowsiness       
  • Frequent urination.         
  • Thirst.        
  • Recurrent infections  
  • Unplanned weight loss

There are two main types of diabetes:

  • Type 1 Diabetes: Usually begins in childhood or adolescence. The immune system attacks the pancreatic cells and stops insulin production. Insulin must be infused daily through a skin injection or a personal pump device.
  • Type 2 Diabetes: Usually seen in adults and characterized by the body's inability to use insulin properly. It is largely related to lifestyle and eating habits.
2. The Importance of Nutrition in Diabetes

Healthy eating is one of the cornerstones of diabetes management. With good eating habits, you can keep your blood sugar levels under control, increase your energy levels, and improve your overall health.

a. Choose Carbohydrates Wisely: All carbohydrates break down into glucose (sugar) and directly affect blood sugar. Some break down more quickly and cause a faster increase in blood sugar (high glycemic index foods), while others break down more slowly and cause a slower increase in blood sugar (low glycemic index foods)

Making changes to your diet that will help lower the overall glycemic index of a meal or food can help regulate blood sugar levels.

Here are some suggestions:

  • Whole Grains: Whole wheat bread, brown rice, oats
    Vegetables: Broccoli, spinach, kale
    Fruits: Apples, strawberries, blackberries,

b. Increase Fiber Intake: Fiber prevents blood sugar fluctuations by slowing down digestion. Choose whole grains and legumes.

  • Legumes: Beans, chickpeas, lentils
    Whole Grains: Oats, bran
    Vegetables and Fruits: Apples, pears, carrots, peas

4 ways to add vegetables to your meals

  • You can add broccoli, onion, tomato or pepper to pasta.
  • When making soup, you can add a handful of red lentils, some beans or frozen peas.
  • When making rice, you can add carrots and peas.
  • When making omelets, you can add spinach leaves, onion, pepper or mushrooms.

c. Avoid Sugar: It is important to stay away from refined sugar and sweeteners. Sugary drinks, desserts and processed foods can raise blood sugar levels quickly.

Should fruit juice be consumed?

Although fruits contain natural sugar, they also contain fiber, which helps to balance blood sugar levels when consumed whole. When juiced, most of the fiber is removed. Therefore, blood sugar rises more quickly. Also, when consumed in the form of fruit juice, you may consume more fruit than if you consumed it as a whole fruit.

  • 1 glass of orange juice contains approximately 3 oranges.

d. Balanced Portions: Portion control is an important part of diabetes management. You can keep your blood sugar under control by preparing balanced meals.

The key to healthy eating is the type of foods you choose, how much you eat, and how often you consume them.

3.   Diabetic Nutrition Recommendations

Breakfast Alternatives:

  • Oatmeal: Top with some walnuts and fresh fruit.
  • Omelet: An omelet made with spinach, mushrooms, and tomatoes.

Snack Alternatives:

  • Yogurt and Fruit: Fresh fruit slices on low-fat yogurt.
  • Raw Vegetables and Hummus: Hummus with carrot, cucumber and pepper slices.
  • Nuts and Fruit: Almonds and apple slices.
  • Smoothie: Spinach, green apple, cucumber and lemon.

Lunch Alternatives:

  • Whole Wheat Sandwich: With chicken, avocado, lettuce and tomato.
  • Vegetable Soup: With a soup full of vegetables.

Dinner Alternatives:

  • Grilled Fish: With steamed broccoli and quinoa.
  • Vegetable Pasta: With whole wheat pasta, olive oil and various vegetables.
4.   Fun Facts and Recipes

Dessert Alternatives:

  • Apple and Cinnamon: Sprinkle cinnamon over baked apple slices.
  • Yogurt with Fruit: Add fruit slices and a little honey to low-fat yogurt.

Colorful Plates:

  • Keep your eyes and your health happy by using different colored vegetables at each meal. For example, red bell peppers, green spinach, yellow carrots and purple cabbage.

Creative Smoothie Recipes:

  • Green Smoothie: With spinach, avocado, green apple, cucumber and lemon.
  • Red Smoothie: With strawberries, blackberries, beets and yogurt.
5.   Remember!

Living with diabetes can be difficult, but with the right nutrition and lifestyle choices, you can live a healthy and happy life. As IRU Healthy Living Center, we are with you every step of the way. We welcome you to our center for more information and personal nutrition counseling.