Basics of the Diabetic Diet
The management of diabetes includes many facets: diet, exercise, medication management (whether oral medications, insulin administration, or both), and checking blood sugars regularly. All of these are very important for keeping blood sugar levels within normal limits to prevent the complications of diabetes. Complications can include cardiovascular disease, impaired sight or blindness, neuropathy (losing the sense of feeling in extremities such as the feet), and kidney failure. People with diabetes should seek the advice of a physician for management of their condition. They should also speak to a dietitian to design a meal plan tailored to their lifestyle.
The condition is centered around a hormone called insulin. Insulin is like a key. It opens the doors to the body’s cells so food that is eaten, which is broken down into glucose, can enter the cells and make energy. In one type of diabetes the body does not produce enough insulin to open the doors to the cells. In another type the body is producing plenty of insulin but the cells will not open their doors – this is insulin resistance. The end result in either case is too much glucose in the blood, which is called hyperglycemia, or high blood sugar. The excess sugar in the blood can lead to the complications of diabetes.
Why Do Diabetics Need to Watch Their Diet?
Diet is an integral part of the management of diabetes. In fact, many individuals with this condition manage their blood sugars with diet and exercise alone. It is food, most specifically carbohydrate, which is broken down into glucose, or sugar, that cannot enter the cells to produce energy. What someone eats is a part of his or her overall personal lifestyle. A diet for diabetes, therefore, should be personalized to what each diabetic is able and willing to do. It is a good idea to meet with a dietitian to figure out a meal plan. Many insurance companies are now covering sessions with a dietitian, especially for newly diagnosed individuals.
Moderate weight loss, considered to be 10% of usual body weight, is beneficial to type 2 diabetics in that it can help lower blood sugars, fats in the blood, and blood pressure.
The goal of the diabetic diet is to provide all the calories and nutrients the diabetic needs while keeping blood sugars as close to normal as possible. Diabetics should include foods from all of the food groups in their diets. The carbohydrate food groups, those that raise the blood sugar, are starches (grains), fruits, and dairy. When having these foods it is important not to have too many at once and to spread them out throughout the day. This will help keep the blood sugar at a steady level as opposed to having a load of carbohydrates at once, which will quickly raise the blood sugar.
Sugars such as sweets, candy, and other desserts are best to be avoided. These have the fastest affect on blood sugar, and are counter-productive to weight loss efforts. Many manufacturers are now making diabetic versions of desserts that are sugar-free. Even so, these foods may contain sweeteners that can raise the blood sugar or have other adverse effects. They should be used in moderation.
When having a high carbohydrate food such as bread, milk, or fruit, including protein along with it will slow the rate of absorption of the sugar into the bloodstream. For example, try combining peanut butter on an apple or turkey on bread. It is also wise to choose high fiber foods, such as whole wheat bread instead of white bread, because these foods digest more slowly, again slowing the rate at which the sugar enters the bloodstream.
It is important not to skip meals. Six small meals a day instead of the traditional three square meals is recommended. This goes back to the idea of keeping blood sugars steady. If meals are skipped entirely, or only two big meals are eaten in a day, the blood sugars can fluctuate wildly.
If a diabetic consumes alcohol, it is best to do so with a meal. Generally, alcohol will not affect blood sugar levels if diabetes is well-controlled. A person on an insulin regimen can consume one drink per day for women and up to two drinks for men with a meal without any adverse affects (1 drink = 12oz. of beer or 5oz. of wine). If the blood sugar levels are out of control or triglyceride levels are elevated, alcohol should not be consumed.
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