Navigating Nutrition for Diabetes
Navigating food choices can feel like walking through a maze, especially for those living with diabetes due to conflicting dietary advice. Managing diabetes effectively involves maintaining stable blood sugar levels which is influenced by what you eat, how much you munch, the times you eat your meals each day and your individual health journey. So, let’s dig into the delicious world of mindful eating – because making good food choices doesn’t have to be a chore; it can be a tasty adventure!
If you have diabetes, it is important to understand the myths around diet for diabetes so you can make informed food choices to better manage your condition. Here are some common myths about the diet and the facts that debunk them:
Myth 1: You should avoid all carbohydrates.
Fact
Myth 2: You should only eat special “diabetic” foods.
Fact
READ: Warning Signs Of Diabetes
Myth 3: You have to completely avoid fruit.
Fact
Fruits are rich in vitamins, minerals, and fiber, which make them an important part of a healthy and balanced diet. However, they also contain natural sugars that can affect blood sugar levels. As such, it is advised to keep to the recommended two servings of fruit daily.
Myth 4: You can eat unlimited amounts of “sugar-free” foods.
Fact
Fact: “Sugar-free” foods does not mean it is carb-free. These foods can still affect your blood sugar, and sugar substitutes like sorbitol or xylitol may cause bloating or gas when consumed in large amounts. Tip: Check the labels for carbohydrate content and nutritional value and consider their impact on your blood sugar before consuming them.
Myth 5: You can’t eat sweets or desserts.
Fact
Sweets and desserts are high in refined sugar, which causes blood sugar levels to spike rapidly after eating. Such “discretionary” foods can still be enjoyed in moderation, even with diabetes – be mindful to watch your portions and how often you indulge.
Considering if honey is a better option? While it has tiny amounts of vitamins and minerals, it is still mostly made up of sugar and affects blood sugar the same way. So, whether it’s honey or sugar, use them sparingly!
READ: How Diabetic Patients Can Protect Their Feet
Choosing food for managing diabetes
A healthy and balanced diet for diabetic patients should help manage blood sugar levels and provide the necessary nutrients. To achieve this, remember to eat nutrient-dense foods in appropriate portions and distribute your meals evenly throughout the day.
Here are some key tips:
- Focus on nutrient-dense foods in appropriate portions, with meals evenly distributed throughout the day.
- Incorporate high-fibre carbs to regulate blood sugar levels, such as whole grains (brown rice, oats, quinoa), fruits (berries, apples), vegetables (leafy greens, broccoli), and legumes (beans, lentils).
- Include lean protein sources to promote satiety and moderate blood sugar spikes, like fish (salmon, mackerel), poultry (skinless chicken), plant-based options (tofu, tempeh), and low-fat dairy (Greek yogurt).
- Add healthy fats in small amounts to stabilise blood sugar and improve heart health, including unsaturated fats (olive oil, avocado, nuts), fatty fish (salmon, sardines), and seeds (chia, flax).
- Prioritise non-starchy vegetables (spinach, kale, zucchini, bell peppers) for a low-carb, low-calorie, and nutrient-rich diet.
- Limit refined carbs and sugary foods (white bread, pastries, desserts) to prevent rapid blood sugar spikes.
Learn More: Food That Are Good For Diabetes
To manage diabetes effectively, practice portion control and be mindful of the amount of carbs you consume with each meal. Eating regular meals and snacks at consistent times can help keep your blood sugar stable. Staying hydrated is also essential — water is the best option, but unsweetened teas, black coffee, and naturally flavored water without sugar are good alternatives. Avoid sugary drinks, as they can trigger cravings and cause blood sugar spikes.
Choosing foods with a low to moderate glycemic index, such as lentils, barley, and most non-starchy vegetables, is also beneficial for stabilising blood sugar levels. Additionally, regularly monitoring your blood sugar can help you understand how different foods affect your body, allowing you to make necessary adjustments to your diet.
A diet that is effective for you may not be suitable for someone else, as everyone responds differently to food and has different health conditions. Diabetic patients should work closely with healthcare professionals, such as the dietitians from St Luke’s Hospital, to develop a personalised eating plan suitable for their needs and lifestyle to stay healthy!
Learn More About St Luke's Community Clinic - Diabetes Care Service. A one-stop clinic that seeks to meet community healthcare needs. We provide comprehensive care through a wide range of services from our multi-disciplinary team. With end-to-end services in one clinic, arrange consolidated appointments at your convenience.
