Many people think that if they get diabetes, they will never be able to eat sweets again. When they see a piece of cake or a piece of cake, their mouths water, but they don't eat it because they are afraid of getting sick. Some people think that diabetes only requires eating special, boring foods. But is that really the case? Is diabetes really a disease that requires you to stop enjoying food completely? No. The most important thing is to have a correct understanding of what to eat, how much to eat, and when to eat. Let's talk about this clearly.
Are sweet foods completely forbidden?
This is one of the biggest misconceptions about diabetes. In the past, doctors used to say that people with diabetes should not eat sweets, such as candy, cakes, and pies. But now that belief has changed. New research has found that not only what we think of as sugar, but also starchy foods, such as potatoes and bread, can quickly raise blood glucose levels.
Simply put, your body thinks of sugar and starch as the same thing. These are what we call carbohydrates .
The most important thing is to control the amount of carbohydrates you consume and choose the best, healthiest ones, rather than giving up sugar completely.
Imagine you went to a wedding. There you can eat a small piece of cake. But if you do, you have to reduce the amount of rice, potatoes, or bread you were planning to eat at that time. That means you are replacing one carbohydrate with another.
But if you have a sweet tooth, you can choose drinks, sweets, and desserts made with artificial sweeteners (sugar substitutes) . Many of these do not contain carbohydrates or calories. So they will not affect your meal plan much.
But there's another good thing. If you limit your sugar and sweet foods for a few weeks, your body and taste buds will get used to it. After that, you won't feel as much craving for sweets as you used to. Even eating fresh fruit will start to taste sweet and satisfying.
Is it okay to have a little alcohol?
This is also a question that many people have. The answer is, it's okay to take it within limits . But there are conditions for that too.
If you drink alcohol, you should definitely be aware of these things:
- You need to keep your blood sugar levels well controlled. Drinking alcohol when your blood sugar is out of control can be dangerous.
- If you have nerve damage due to diabetes, you should avoid drinking alcohol.
- The most important thing is to talk to your doctor and get permission before consuming alcohol.
If your doctor allows it, you can take a very small amount. The generally recommended amount is:
- For women: one standard drink per day
- For men: two standard drinks per day
Let's explain what a "standard drink" is.
| Type of alcohol | The size of one standard drink |
|---|---|
| Wine | 5 ounces (about 150 ml) |
| Beer | 12 ounces (about 350 ml) |
| Hard liquor like arak (Hard Liquor) | 1.5 ounces (about 45 ml) |
Is it true that eating more fiber helps control blood sugar?
Yes, this story is true. Eating a diet rich in fiber (more than 50 grams per day) can help lower blood sugar levels.
How does that happen?
It's simple. Fiber-rich foods take longer for our bodies to digest. Therefore, the glucose (a type of sugar) in those foods is absorbed gradually, rather than being released into the bloodstream all at once. This helps control blood sugar spikes.
There are other benefits to eating more fiber:
- Helps reduce blood cholesterol levels.
- Helps you lose weight.
- Eating unnecessarily is controlled because you feel full even after eating a little.
- Eliminates problems like constipation.
What foods are high in fiber?
- Fresh fruits and vegetables (especially greens)
- Bread and crackers made from whole grains
- Legumes such as beans, peas, lentils
- Barley, oats
But be careful. Sometimes foods labeled "high in fiber" may also have added sugar. So it's important to read the label before buying a food.
Is it dangerous to eat too much protein?
Protein is essential for our bodies. However, for some diabetics, eating a high-protein diet can be risky. Especially, if you have any kidney problems , you need to be very careful about this.
Even major organizations like the American Diabetes Association say that if someone has kidney problems, they should only get between 15% and 20% of their total daily calories from protein.
However, to know exactly what amount of protein is right for you, it's best to talk to your doctor.
Make good choices when it comes to protein. Instead of fatty cuts of meat, choose:
- Legumes such as beans and peas
- Fish
- Skinless chicken
If you want to lose weight, all you need to do is reduce your daily calorie intake by about 500 while eating a balanced diet. Doing so will help you lose about 10% of your body weight without putting your kidneys at risk.
Take-Home Message
- You don't have to completely stop eating sweets just because you have diabetes. You can eat a very small amount and replace it with another carbohydrate.
- If you drink alcohol, do so under the advice of your doctor, and in very limited quantities. Avoid alcohol if you are not controlling your blood sugar.
- Include fiber-rich foods, such as vegetables, legumes, whole grains, and nuts, in your diet. This will help greatly in controlling blood sugar levels.
- Consuming too much protein can be dangerous, especially for people with kidney disease. Choose lean protein sources (fish, chicken).
- The most important thing is to talk to your doctor or nutritionist and create a meal plan that suits you, rather than making decisions about your diet on your own.
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