If you have diabetes, the question "What should I eat now?" probably comes to your mind all the time, right? Sometimes you feel scared to eat a little rice, and sometimes you feel sad when you see a sweet food. In fact, the foods we eat have a big impact on our blood sugar levels. This is especially true for someone with diabetes. Let's talk about this very simply today, in a way that you can understand, as if you were talking to a friend.
When we consume more calories, especially carbohydrates, or as we call them, starch, than we need, our blood sugar levels rise. If our blood sugar levels remain high for a long time, it can damage our nerves, kidneys, and heart. That's why doctors always tell us to control our food intake.
Remember, the most important thing here is to choose a healthy diet that suits you, eat at the right time, and be aware of what you eat. Doing these things correctly will help your body use the hormone insulin properly.
What is the best diet for diabetes?
There is no one-size-fits-all diet for everyone with diabetes. Everyone's body is different. Your goal should be to work with your doctor to develop a healthy eating plan that can help you control your blood pressure, cholesterol, and A1c (a measure of your average blood sugar over the past 3 months), as well as help you manage your weight.
There are several globally accepted dietary patterns that help control diabetes. Let's look at two of them.
1. DASH Diet
The full name of this is 'Dietary Approaches to Stop Hypertension'. Simply put, it was first introduced to control high blood pressure, that is, blood pressure. But research has found that it is also very good for people with diabetes. Diabetics who followed this diet significantly reduced their blood pressure, bad cholesterol (LDL), A1c values, and fasting blood sugar levels.
The DASH diet is very simple:
- Things to eat more of: vegetables, fruits, whole grains, low-fat milk and dairy products, fish, poultry, beans, and nuts.
- Things to limit: High-fat meats, full-fat dairy foods, coconut oil, palm oil, sugary drinks, and sweets.
| Food category | Recommended daily/weekly intake |
|---|---|
| Vegetables and herbs | 4-5 meals a day |
| Fruit | 4-5 meals a day (medium sized) |
| Whole grains (e.g., bran rice, oats, millet) | 6-8 meals a day (small portions) |
| Low-fat dairy foods (e.g. skim milk, yogurt) | 2-3 meals a day |
| Fish, skinless chicken | Less than 170 grams per day |
| Nuts, seeds, beans | 4-5 meals a week |
| Oils and fats | 2-3 servings per day (2-3 teaspoons) |
| Sweetness and sugar | Less than 5 meals per week (very small amounts) |
2. Mediterranean Diet
This is the traditional diet of people in countries around the Mediterranean Sea. It is very good for the heart. Research shows that this diet reduces the risk of heart disease, diabetes, some types of cancer, and depression.
This focuses mainly on vegetables, fruits, whole grains, beans, nuts, and olive oil . Red meat, dairy, sweets, salt, and processed foods are greatly limited.
The best things to add to your diet
Okay, now let's see what are the best foods to add to your daily diet.
Vegetables and herbs
These should be the king of your plate. It would be great if you could fill half of your plate with vegetables.
- Best choices: Any type of vegetable, such as broccoli, carrots, beans, cucumbers, tomatoes, spinach, kale, and spinach. These can be eaten raw, boiled, or lightly sautéed in oil.
- Be careful: Canned vegetables can be high in salt. Also, avoid vegetable salads made with lots of butter and cheese.
Fruit
Fruit is full of vitamins and nutrients. But fruit also contains natural sugar, so you need to be careful about the amount.
- Best choices: Any fresh fruit, such as apples, oranges, bananas, grapes, tangerines, guava, papaya. Fruit juice without added sugar (in small amounts) is fine.
- Limit: Jams, canned fruits, and fruit syrups made with sugar.
Protein
We get protein from things like meat, fish, and eggs.
- Best choices:
- Fish rich in Omega-3, such as salmon, tuna, mackerel, and sardines.
- Skinless chicken.
- Eggs.
- Plant-based proteins like lentils, chickpeas, peas, and soy .
- Limit: Processed meats like sausages, meatballs, bacon, high-fat beef, pork, and fried meats.
Low-fat dairy foods
- Best choices: non-fat milk, low-fat yogurt, Greek yogurt.
- Limit: full-fat milk, cheese (in large quantities), butter.
Foods that should definitely be limited
Just because you have diabetes doesn't mean you can't eat anything. But there are some foods that can spike your blood sugar levels. You should limit your intake of these foods.
| Food category | Things to limit or avoid |
|---|---|
| Starch / Carbohydrates | White bread, naan, white rice (large portions), white flour rotis, pasta. French fries. |
| Sweets and drinks | Sugary drinks (soda, cordial), sweet cakes, biscuits, puddings, toffees, chocolate. Fruit juices with high sugar content. |
| Fat and oil | Margarine, deep-frying oil, and lard contain trans fats. |
| Protein | Processed meats (sausages, bacon), high-fat red meat, chicken skin, deep-fried meat and fish. |
| Alcohol | It's best to avoid alcohol. Alcohol can cause blood sugar levels to drop dangerously low. If necessary, ask your doctor for advice and only drink small amounts on an empty stomach. |
Remember one thing. If you stop eating sugar for a few weeks, your body and tongue will get used to it. Then you will also have less cravings for sweets. Even natural sweet things like fruit will start to taste much better to you.
Important: No food will lower your blood sugar levels immediately. But drinking plenty of water will help your kidneys flush out excess sugar. It's also a good idea to get some light exercise. But talk to your doctor about your blood sugar levels before exercising. Sometimes, too much exercise can temporarily raise your blood sugar levels.
Take-Home Message
- Having diabetes doesn't mean you can't eat delicious food. It's important to choose the best and eat in moderation .
- Try to fill half of your plate with vegetables and fruits .
- Instead of white bread and white rice, add things like brown rice with bran, buckwheat, and oats to your diet.
- Instead of sugary drinks, try drinking things like water, orange juice, grapefruit juice, and unsweetened tea .
- Before making any major changes to your diet, be sure to talk to your doctor about it. He or she can give you the best advice for your health condition.
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