What foods should diabetics avoid. How can sugar-sweetened beverages affect blood glucose levels. Which coffee drinks are best for people with diabetes. Why are trans fats problematic for diabetic individuals. How do refined grains impact blood sugar control.

Understanding the Impact of Diet on Diabetes Management

Diabetes management hinges significantly on dietary choices. While most foods can be incorporated into a diabetic diet in moderation, certain foods and beverages can pose challenges to maintaining stable blood glucose levels. Understanding which items to limit or avoid is crucial for effective diabetes management and reducing the risk of associated complications.

The Role of Added Sugars in Diabetes

Added sugars are a primary concern for individuals with diabetes. These sugars, found in various forms such as table sugar, honey, molasses, and corn syrup, can rapidly elevate blood glucose levels. The American Heart Association recommends limiting added sugar intake to no more than 25 grams (6 teaspoons) per day for women and 36 grams (9 teaspoons) for men.

Common Sources of Added Sugars

• Baked goods (cakes, cookies, pies)
• Sugar-sweetened beverages
• Candy and confectionery
• Flavored yogurts
• Breakfast cereals

How do added sugars affect diabetes management? Added sugars can cause rapid spikes in blood glucose levels, making it challenging to maintain glycemic control. They also contribute empty calories, potentially leading to weight gain and increased insulin resistance.

Sugar-Sweetened Beverages: A Major Culprit

Sugar-sweetened beverages are particularly problematic for individuals with diabetes. These drinks, including sodas, fruit punches, and sweetened iced teas, often contain alarmingly high amounts of sugar and provide little to no nutritional value.

Sugar Content in Popular Beverages

• 12 oz cola: 23.1 grams of sugar
• 12 oz sweetened iced tea: 35.3 grams of sugar
• 8 oz lemonade: 28.1 grams of sugar

Why are sugar-sweetened beverages particularly harmful for diabetics? These drinks can cause rapid spikes in blood glucose levels due to their high sugar content and liquid form, which allows for quick absorption. Additionally, they don’t provide the same feeling of fullness as solid foods, potentially leading to overconsumption of calories.

Energy Drinks and Sports Beverages: Hidden Sugar Traps

Energy drinks and sports beverages often market themselves as healthy or performance-enhancing, but they can be deceptively high in sugar content. Some energy drinks contain as much sugar as regular sodas, with an 8.4 oz can containing up to 26.3 grams of carbohydrates from sugars alone.

Potential Risks of Energy Drinks

• High sugar content
• Caffeine and other stimulants
• Potential medication interactions
• Increased blood pressure

Are there any circumstances where sports drinks might be beneficial for diabetics? While generally not recommended, low-sugar sports drinks may be helpful in specific situations, such as during intense physical activity in hot climates or when recovering from gastrointestinal illnesses. However, it’s crucial to consult with a healthcare professional before incorporating these beverages into your diet.

Flavored Coffee Drinks: Liquid Desserts in Disguise

While plain coffee has been associated with several health benefits, including a reduced risk of diabetes, flavored coffee drinks are often more akin to desserts than healthy beverages. These drinks can be loaded with sugar and calories, potentially derailing blood glucose management efforts.

Calorie and Sugar Content of Popular Coffee Drinks

• 16 oz Caramel Frappuccino: 380 calories, 54 grams of added sugar
• 16 oz Blonde Vanilla Latte: 250 calories, 35 grams of added sugar

How can diabetics enjoy coffee without compromising their health? Opt for plain coffee or espresso, or request low- or no-calorie syrups and sweeteners along with fat-free milk products. This can significantly reduce the calorie and sugar content while still allowing you to enjoy a flavorful beverage.

Trans Fats: A Hidden Danger for Diabetics

While small amounts of natural trans fats are present in meat and dairy products, artificial trans fats pose significant health risks, particularly for individuals with diabetes. These fats are created through a process that transforms liquid oils into solid fats, often used to improve texture, flavor, and shelf life in processed foods.

Common Sources of Artificial Trans Fats

• Commercial baked goods (crackers, muffins)
• Fried foods
• Snack foods
• Margarine and shortening

Why are trans fats particularly problematic for diabetics? Trans fats can increase LDL (bad) cholesterol levels while decreasing HDL (good) cholesterol. This can contribute to an increased risk of heart disease, a concern that is already elevated in individuals with diabetes. Additionally, trans fats may exacerbate insulin resistance, further complicating blood glucose management.

Refined Grains: The White Flour Dilemma

Refined grains, such as white flour, white rice, and products made from these ingredients, can pose challenges for individuals managing diabetes. These foods have been stripped of their fiber and nutrients during processing, leaving behind primarily starch that can rapidly elevate blood glucose levels.

Examples of Refined Grain Products

• White bread
• White pasta
• White rice
• Many breakfast cereals
• Crackers and pretzels

How do refined grains impact blood sugar control? Refined grains are quickly broken down into glucose, causing rapid spikes in blood sugar levels. This can make it challenging to maintain stable glucose levels throughout the day and may contribute to increased insulin resistance over time.

Alternatives and Strategies for Healthier Eating

While it’s important to be aware of foods and drinks to avoid or limit, managing diabetes doesn’t mean eliminating all enjoyable foods from your diet. Instead, focus on making informed choices and finding healthier alternatives to your favorite treats.

Healthier Alternatives to Consider

• Whole fruits instead of fruit juices or sweetened beverages
• Unsweetened tea or coffee with a small amount of low-fat milk
• Whole grain products instead of refined grains
• Greek yogurt with fresh berries instead of flavored yogurts
• Homemade baked goods using whole grain flours and natural sweeteners in moderation

What strategies can diabetics use to make healthier food choices? Implementing portion control, reading nutrition labels carefully, and planning meals in advance can help maintain a balanced diet. Additionally, working with a registered dietitian can provide personalized guidance on creating a meal plan that supports your diabetes management goals while still allowing for enjoyable foods.

The Importance of Individualized Nutrition Plans

While general guidelines for diabetes management are helpful, it’s crucial to recognize that each individual’s nutritional needs and responses to different foods can vary. What works well for one person with diabetes may not be as effective for another.

Factors Influencing Individual Nutrition Needs

• Type and duration of diabetes
• Medications and insulin regimen
• Physical activity level
• Overall health status
• Personal food preferences and cultural considerations

How can diabetics develop an effective personalized nutrition plan? Working closely with a healthcare team, including an endocrinologist and a registered dietitian specializing in diabetes management, can help create a tailored approach. This may involve regular blood glucose monitoring, food journaling, and adjusting the plan based on individual responses to different foods and meals.

Navigating Social Situations and Eating Out

Managing diabetes doesn’t mean you have to avoid social gatherings or dining out. With some planning and strategies, it’s possible to enjoy these occasions while still maintaining good blood glucose control.

Tips for Eating Out with Diabetes

• Review menus in advance when possible
• Choose grilled, baked, or roasted options over fried foods
• Ask for sauces and dressings on the side
• Opt for water or unsweetened beverages
• Practice portion control or consider sharing dishes

How can diabetics handle social pressure around food choices? Open communication with friends and family about your dietary needs can help create a supportive environment. Don’t hesitate to bring a diabetes-friendly dish to gatherings or to suggest restaurant options that accommodate your nutritional requirements.

The Role of Physical Activity in Diabetes Management

While diet plays a crucial role in diabetes management, physical activity is equally important. Regular exercise can help improve insulin sensitivity, lower blood glucose levels, and contribute to overall health and well-being.

Benefits of Exercise for Diabetes Management

• Improved blood glucose control
• Enhanced cardiovascular health
• Weight management
• Reduced stress and improved mood
• Increased energy levels

What types of physical activity are most beneficial for diabetics? A combination of aerobic exercises (such as walking, swimming, or cycling) and strength training can provide comprehensive benefits. The American Diabetes Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, spread over at least three days, with no more than two consecutive days without activity.

Monitoring and Adjusting: The Key to Long-term Success

Successful diabetes management is an ongoing process that requires regular monitoring and adjustment. By keeping track of blood glucose levels, food intake, physical activity, and other relevant factors, individuals with diabetes can make informed decisions about their diet and lifestyle.

Essential Monitoring Tools

• Blood glucose meter
• Continuous glucose monitoring (CGM) systems
• Food and activity logs
• Regular check-ups with healthcare providers

How often should diabetics monitor their blood glucose levels? The frequency of blood glucose monitoring can vary depending on the individual’s treatment plan and type of diabetes. Some may need to check several times a day, while others might monitor less frequently. Working with a healthcare provider can help determine the most appropriate monitoring schedule.

Embracing a Holistic Approach to Diabetes Management

While focusing on foods and drinks to avoid is important, it’s equally crucial to adopt a holistic approach to diabetes management. This includes not only dietary considerations but also stress management, adequate sleep, and mental health care.

Components of Holistic Diabetes Management

• Balanced nutrition
• Regular physical activity
• Stress reduction techniques
• Adequate sleep hygiene
• Mental health support
• Regular medical check-ups

How does stress impact diabetes management? Stress can affect blood glucose levels both directly, through the release of stress hormones, and indirectly, by influencing behaviors such as eating patterns and physical activity. Incorporating stress-reduction techniques like meditation, yoga, or deep breathing exercises can contribute to better overall diabetes management.

In conclusion, managing diabetes effectively involves more than just avoiding certain foods and drinks. It requires a comprehensive approach that includes making informed dietary choices, engaging in regular physical activity, monitoring blood glucose levels, and addressing overall health and well-being. By working closely with healthcare providers and adopting a balanced lifestyle, individuals with diabetes can significantly improve their quality of life and reduce the risk of complications associated with the condition.

5 Foods and Drinks to Avoid with Diabetes: Types, Examples

Most foods can be part of your diet when you have diabetes, but limiting certain types may help support healthy blood glucose levels and reduce your risk for other chronic diseases.

Certain foods and drinks can raise your blood glucose and insulin levels and promote inflammation. These effects can increase your risk of prediabetes and diabetes.

Prediabetes and diabetes can increase your risk of other chronic conditions, including heart disease, kidney disease, and blindness.

Although you can eat most foods when living with prediabetes or diabetes, limiting certain foods and drinks may help manage your condition and reduce your risk of complications.

The foods and drinks you consume can help keep your blood glucose levels in the target range recommended by your healthcare team.

Table sugar (sucrose), honey, molasses, and corn syrup are examples of added sugars. They help improve the flavor, texture, and shelf life of baked goods such as cakes, cookies, and pies.

Sugar-sweetened beverages such as regular soda and fruit-flavored drinks are also significant sources of added sugars.

Consuming added sugars in large amounts has been linked to an increased risk of diabetes, heart disease, and obesity. For those living with prediabetes or diabetes, limiting added sugars can help keep blood glucose levels in the target range.

The American Heart Association recommends limiting added sugar consumption to no more than 25 grams (g) or 6 teaspoons per day for women and 36 g or 9 teaspoons per day for men.

This amount doesn’t include naturally occurring sugars found in plain milk, fruits, and some vegetables.

Sugary beverages — such as cola, other sodas, fruit punch, lemonade (and other “-ades”), and some mixed drinks — are not ideal for people with prediabetes or diabetes.

These beverages provide empty calories and offer no nutrients. For instance, a 12-ounce (oz), or 354-milliliter (mL), can of cola contains 23.1 g of sugar.

The same amount of sweetened iced tea contains 35.3 g of sugar, while an 8-oz lemonade contains 28.1 g.

Moreover, these sugar-sweetened drinks do not provide the same degree of fullness as eating solid foods with the same number of calories.

Some research has found that visceral fat deposited in the midsection might lead to metabolic changes such as insulin resistance, increased levels of LDL cholesterol and triglycerides, and a greater risk of fatty liver disease.

Limiting added sugar consumption may help reduce glucose levels, blood fat levels, and the risk of fatty liver disease.

What about energy drinks?

Some energy drinks contain as much added sugar as regular sodas. For example, one 8.4-oz can of an energy drink contains 26.3 g of carbohydrates exclusively from sugars.

Some are sugar-free, but all of them typically contain caffeine and other stimulants, such as taurine, ginseng, guarana, L-carnitine, and L-tartrate.

Caffeine and other stimulants can increase your blood pressure and may interact with many medications. It’s best to check with a healthcare professional before using these beverages regularly.

Although sports drinks are intended to provide fluid, carbohydrates, and electrolytes to athletes and people who engage in high intensity exercises, they can be an additional source of added sugars for others.

But lower sugar sports drinks are available. These may be helpful if you live in a hot climate, participate in strenuous sports or work activities, or are recovering from a stomach bug.

Coffee has been linked to several health benefits, including a reduced risk of diabetes. However, flavored coffee drinks should be viewed as liquid desserts rather than healthy beverages.

Like other sugary drinks, flavored coffees provide empty calories and offer no nutrients. Drinking these beverages without changing your diet to account for the calories could lead to weight gain.

For example, a 16-oz black coffee is a calorie-free beverage, but a 16-oz (473-mL) Caramel Frappuccino from Starbucks contains 380 calories and 54 g of added sugar, and a Blonde Vanilla Latte of the same size has 250 calories and 35 g of added sugar.

You can order these coffee beverages with low- or no-calorie syrups and sweeteners and fat-free milk products to drastically reduce the calorie and sugar content.

To help keep your glucose levels within the target range and prevent weight gain, you can opt for plain coffee or espresso or ask for a lower sugar flavoring.

While trans fats are naturally present in small quantities in meat, butter, and milk, artificial trans fats are unhealthy. The latter are created by changing liquid oils to a solid form.

Trans fats are commonly used to improve texture and flavor and extend shelf life in commercial baked goods such as crackers and muffins, as well as fried foods, packaged snacks, and frozen foods.

Although trans fats do not directly raise blood glucose levels, they have been linked to increased inflammation, insulin resistance, and belly fat, as well as lower HDL (good) cholesterol levels and impaired arterial function.

Artificial trans fats have been outlawed in most countries. In 2018, the Food and Drug Administration banned the use of partially hydrogenated oil — the major source of artificial trans fat in the food supply — in most processed foods.

However, this doesn’t mean that all foods in the United States are now free of artificial trans fats. Manufacturers are not required to list trans fats on the Nutrition Facts label if a product contains less than 0.5 g of trans fat per serving.

When possible, avoid products that contain the words “partially hydrogenated” in their ingredient list.

Current guidelines for alcohol consumption recommend a limit of one drink per day for women and two drinks per day for men.

If you have diabetes, you may want to limit alcohol consumption or avoid it entirely, as it may limit your liver’s ability to release glucose. This may cause low blood sugar levels several hours after alcohol consumption — especially if you consume alcohol without food.

Alcohol may also interfere with certain diabetes medications.

You can consult a healthcare professional to learn more about alcohol’s potential effects on your individual health conditions and determine whether any amount of alcohol can safely be a part of your diet.

Carbohydrates, protein, and fat are the macronutrients that provide your body with energy and support it in carrying out essential functions. Carbohydrates, in particular, are your body’s primary fuel source.

Carbohydrates come in different forms, including starches, sugars, and fiber. All carbohydrates except for fiber are broken down into glucose.

With the help of insulin, a hormone produced by your pancreas, glucose is transported from your bloodstream to your body’s cells and used as energy.

However, when you have type 2 diabetes, which makes up 90–95% of diabetes cases, your body cannot efficiently remove glucose from your bloodstream. This leads to high blood glucose levels.

High blood glucose levels cause your pancreas to make more insulin. Over time, your pancreas may wear out and produce little to no insulin.

If you have diabetes, it is advisable to pay close attention to what you eat — especially the types and number of carbohydrates you include in your diet — to help manage your blood glucose levels.

Doing so will also prevent sharp increases and decreases in your blood glucose level and reduce your risk of long-term complications.

While having diabetes or prediabetes does not necessarily mean you need to entirely avoid certain foods or food groups, choosing less of certain types of food may help support healthy blood glucose levels and reduce your risk of other chronic health conditions.

If you need support related to your condition, you can reach out to a healthcare professional, your family, and your social network. In addition, Healthline’s free app Bezzy T2D can connect you with other people living with type 2 diabetes. You can download the app for iPhone or Android.

Read this article in Spanish.

5 Foods and Drinks to Avoid with Diabetes: Types, Examples

Most foods can be part of your diet when you have diabetes, but limiting certain types may help support healthy blood glucose levels and reduce your risk for other chronic diseases.

Certain foods and drinks can raise your blood glucose and insulin levels and promote inflammation. These effects can increase your risk of prediabetes and diabetes.

Prediabetes and diabetes can increase your risk of other chronic conditions, including heart disease, kidney disease, and blindness.

Although you can eat most foods when living with prediabetes or diabetes, limiting certain foods and drinks may help manage your condition and reduce your risk of complications.

The foods and drinks you consume can help keep your blood glucose levels in the target range recommended by your healthcare team.

Table sugar (sucrose), honey, molasses, and corn syrup are examples of added sugars. They help improve the flavor, texture, and shelf life of baked goods such as cakes, cookies, and pies.

Sugar-sweetened beverages such as regular soda and fruit-flavored drinks are also significant sources of added sugars.

Consuming added sugars in large amounts has been linked to an increased risk of diabetes, heart disease, and obesity. For those living with prediabetes or diabetes, limiting added sugars can help keep blood glucose levels in the target range.

The American Heart Association recommends limiting added sugar consumption to no more than 25 grams (g) or 6 teaspoons per day for women and 36 g or 9 teaspoons per day for men.

This amount doesn’t include naturally occurring sugars found in plain milk, fruits, and some vegetables.

Sugary beverages — such as cola, other sodas, fruit punch, lemonade (and other “-ades”), and some mixed drinks — are not ideal for people with prediabetes or diabetes.

These beverages provide empty calories and offer no nutrients. For instance, a 12-ounce (oz), or 354-milliliter (mL), can of cola contains 23.1 g of sugar.

The same amount of sweetened iced tea contains 35.3 g of sugar, while an 8-oz lemonade contains 28.1 g.

Moreover, these sugar-sweetened drinks do not provide the same degree of fullness as eating solid foods with the same number of calories.

Some research has found that visceral fat deposited in the midsection might lead to metabolic changes such as insulin resistance, increased levels of LDL cholesterol and triglycerides, and a greater risk of fatty liver disease.

Limiting added sugar consumption may help reduce glucose levels, blood fat levels, and the risk of fatty liver disease.

What about energy drinks?

Some energy drinks contain as much added sugar as regular sodas. For example, one 8.4-oz can of an energy drink contains 26.3 g of carbohydrates exclusively from sugars.

Some are sugar-free, but all of them typically contain caffeine and other stimulants, such as taurine, ginseng, guarana, L-carnitine, and L-tartrate.

Caffeine and other stimulants can increase your blood pressure and may interact with many medications. It’s best to check with a healthcare professional before using these beverages regularly.

Although sports drinks are intended to provide fluid, carbohydrates, and electrolytes to athletes and people who engage in high intensity exercises, they can be an additional source of added sugars for others.

But lower sugar sports drinks are available. These may be helpful if you live in a hot climate, participate in strenuous sports or work activities, or are recovering from a stomach bug.

Coffee has been linked to several health benefits, including a reduced risk of diabetes. However, flavored coffee drinks should be viewed as liquid desserts rather than healthy beverages.

Like other sugary drinks, flavored coffees provide empty calories and offer no nutrients. Drinking these beverages without changing your diet to account for the calories could lead to weight gain.

For example, a 16-oz black coffee is a calorie-free beverage, but a 16-oz (473-mL) Caramel Frappuccino from Starbucks contains 380 calories and 54 g of added sugar, and a Blonde Vanilla Latte of the same size has 250 calories and 35 g of added sugar.

You can order these coffee beverages with low- or no-calorie syrups and sweeteners and fat-free milk products to drastically reduce the calorie and sugar content.

To help keep your glucose levels within the target range and prevent weight gain, you can opt for plain coffee or espresso or ask for a lower sugar flavoring.

While trans fats are naturally present in small quantities in meat, butter, and milk, artificial trans fats are unhealthy. The latter are created by changing liquid oils to a solid form.

Trans fats are commonly used to improve texture and flavor and extend shelf life in commercial baked goods such as crackers and muffins, as well as fried foods, packaged snacks, and frozen foods.

Although trans fats do not directly raise blood glucose levels, they have been linked to increased inflammation, insulin resistance, and belly fat, as well as lower HDL (good) cholesterol levels and impaired arterial function.

Artificial trans fats have been outlawed in most countries. In 2018, the Food and Drug Administration banned the use of partially hydrogenated oil — the major source of artificial trans fat in the food supply — in most processed foods.

However, this doesn’t mean that all foods in the United States are now free of artificial trans fats. Manufacturers are not required to list trans fats on the Nutrition Facts label if a product contains less than 0.5 g of trans fat per serving.

When possible, avoid products that contain the words “partially hydrogenated” in their ingredient list.

Current guidelines for alcohol consumption recommend a limit of one drink per day for women and two drinks per day for men.

If you have diabetes, you may want to limit alcohol consumption or avoid it entirely, as it may limit your liver’s ability to release glucose. This may cause low blood sugar levels several hours after alcohol consumption — especially if you consume alcohol without food.

Alcohol may also interfere with certain diabetes medications.

You can consult a healthcare professional to learn more about alcohol’s potential effects on your individual health conditions and determine whether any amount of alcohol can safely be a part of your diet.

Carbohydrates, protein, and fat are the macronutrients that provide your body with energy and support it in carrying out essential functions. Carbohydrates, in particular, are your body’s primary fuel source.

Carbohydrates come in different forms, including starches, sugars, and fiber. All carbohydrates except for fiber are broken down into glucose.

With the help of insulin, a hormone produced by your pancreas, glucose is transported from your bloodstream to your body’s cells and used as energy.

However, when you have type 2 diabetes, which makes up 90–95% of diabetes cases, your body cannot efficiently remove glucose from your bloodstream. This leads to high blood glucose levels.

High blood glucose levels cause your pancreas to make more insulin. Over time, your pancreas may wear out and produce little to no insulin.

If you have diabetes, it is advisable to pay close attention to what you eat — especially the types and number of carbohydrates you include in your diet — to help manage your blood glucose levels.

Doing so will also prevent sharp increases and decreases in your blood glucose level and reduce your risk of long-term complications.

While having diabetes or prediabetes does not necessarily mean you need to entirely avoid certain foods or food groups, choosing less of certain types of food may help support healthy blood glucose levels and reduce your risk of other chronic health conditions.

If you need support related to your condition, you can reach out to a healthcare professional, your family, and your social network. In addition, Healthline’s free app Bezzy T2D can connect you with other people living with type 2 diabetes. You can download the app for iPhone or Android.

Read this article in Spanish.

Type 2 diabetes diet

Type 2 diabetes diet (table 9).

Diet is the cornerstone of type 2 diabetes management.

In the early stages of DM diet, is often enough to normalize blood sugar. But even when the patient is taking antidiabetic drugs or even receiving insulin injections, adherence to the diet remains critical to achieve compensation for diabetes and for a long, fulfilling life without complications.

Diet in diabetes should be frequent, 5-6 times a day, and fractional.

3 main meals – breakfast, lunch and dinner and 2-3 snacks.

It is necessary to completely exclude from the diet foods containing easily digestible carbohydrates ,
because they increase blood sugar very quickly and strongly.

These products include:

• sugar,
• honey,
• white bread and pastries made from wheat flour,
• fruit juices,
• carbonated soft drinks,
• candies, jams and other sweets,
• grapes, bananas, persimmons,
• mashed potatoes,
• semolina.

Foods containing so-called “slow” carbohydrates can be eaten, but it is necessary
to limit their quantity. This product group includes:

• bread (gray, bran, multi-grain),
• cereals (buckwheat, barley, oatmeal, wheat, corn),
• potatoes (in soup, salad, boiled),
• fruits (other than high carbohydrate, see above),
• liquid dairy products (kefir, fermented baked milk, milk, tan, fat content not more than 3%).

At one meal, you can eat 5-6 tablespoons of porridge, or 2 slices of bread (25-30g), or 2 boiled potatoes the size of a chicken egg, or 1 glass of dairy products, or 1 fruit.

It is not recommended to combine products from this group in one meal , this will lead to a high rise in blood sugar.

Cereals are best eaten in the afternoon, when they cause less sugar rise than in the morning, and fruit and dairy products as a snack between main meals.

What can you eat?

Proteins, fats and fiber do not increase blood sugar.

Unlimited raw and cooked vegetables may be eaten (except potatoes):

• lean meat,
• skinless bird,
• fish,
• eggs (1pc every 2 days),
• low-fat cottage cheese.

In cooking, avoid frying, steaming, boiling, stewing, baking or grilling.

Tea and coffee also do not raise blood sugar. You can use sweeteners based on aspartame or
stevia, in a very small amount of sweets on xylitol or sorbitol, dark chocolate, dried fruits.

These general principles of nutrition in diabetes mellitus are adjusted by the doctor to individual
features of each individual patient, depending on his weight, treatment regimen and other
factors.

The article was prepared for you by Olga Vladimirovna Malakhova

diabetologist-endocrinologist at the Path to Health Medical Center.

Type 2 Diabetes Diet Therapy

Proper nutrition is an essential component of effective type 2 diabetes management. By choosing the right diet for mild type 2 diabetes, you can minimize drug treatment, or even do without it.

Overweight people with type 2 diabetes are the vast majority. Excess weight prevents its own insulin from acting effectively, which is why blood glucose levels remain high. Therefore, weight loss is an indispensable condition for rational treatment! Even moderate weight loss (by 5-10%) improves carbohydrate metabolism, especially in the early period of the disease. How to achieve weight loss? The only way is a low-calorie diet.

The most effective way to reduce the calorie content of a diet is to reduce its fat content. By the way, as a result of a number of studies, it was found that an increased content of fats in the blood makes a great contribution to the progression of diabetes. Therefore, limiting the intake of fatty foods in a diabetic diet is no less important than limiting sweets. Compared to fats, the calorie content of proteins and carbohydrates can be considered moderate, however, in order to achieve a good effect in weight loss, they still need to be slightly limited.

There are a number of foods that do not need to be restricted when losing weight. On the contrary, it is these products that can compensate for the above restrictions and replenish the reduced amount of food. This food group is represented mainly by vegetables, which are poor in nutrients but rich in water, as well as plant fibers , which are not digested. Vegetable fibers bring many benefits to the body: they improve intestinal function, help the absorption of vitamins, have a beneficial effect on fat metabolism, etc.

Carbohydrates are the only nutrients that directly increase blood glucose, but this is not a reason to limit them drastically. Carbohydrates in the diet of any person, including a person with diabetes, should be enough (at least 50% of total calories), as they are a source of energy for the body. Moreover, different carbohydrates have different effects on blood glucose levels.

There are simple carbohydrates (they are called sugars), which are digested very easily because they consist of small molecules and are quickly absorbed in the digestive tract (after 10 minutes). They immediately and very strongly increase the level of glucose in the blood. It is from these carbohydrates that sugar, honey are made, a lot of them are found in fruit juices (they are also found in natural fruit, but due to the presence of fiber, the absorption of carbohydrates is not so fast), beer. Such carbohydrates are also found in liquid dairy products, but due to the fat content, carbohydrates are not absorbed as quickly.
Another type of carbohydrates – complex (starch), they also increase the level of glucose in the blood, but not as quickly and not as much as simple carbohydrates. Representatives of such products: bread, cereals, pasta, potatoes, corn. The starch molecule is large, and in order to assimilate it, the body has to work hard. Therefore, the glucose formed as a result of the breakdown of starch is absorbed more slowly (after about 30 minutes), which increases its level in the blood to a lesser extent.

Culinary processing of starchy foods (any grinding, prolonged thermal exposure) contributes to a rise in blood glucose levels. This means that a strong increase in blood glucose when eating starches can be prevented by using certain methods of processing and cooking. For example, it is more correct to cook potatoes not in the form of mashed potatoes, but to boil them whole in their skins, so that they remain dense. It is also better not to cook porridge for too long. It is preferable to cook them from large uncrushed grains (buckwheat, rice).

Enrichment of food with plant fibers prevents an increase in blood glucose levels. Therefore, it is better to buy grain or bran bread, and not from fine flour. Fruits and berries should be consumed in their natural form, not in the form of juices. There are such types of carbohydrate products – “free” , after which the level of glucose in the blood does not increase or does not increase much. These products include almost all types of vegetables in normal quantities (except potatoes). For example, cabbage, lettuce, parsley, dill, radish, turnip, zucchini, eggplant, pumpkin, pepper, etc. Among the products of this group, the largest amount of carbohydrates is found in beets and carrots, but the rise in blood glucose after them is not very large.

The basic concept of a diabetes diet is a bread unit (XE) equivalent to 10 g of carbohydrates. Nutritionists have developed sets of tables indicating their number per 100 grams of any product. The diet for patients with diabetes mellitus provides for a daily meal with a total value of from 12 to 24 XE. This scoring system exists for those who receive insulin. It allows you to correlate the amount of carbohydrates consumed with the doses of short-acting insulin that these people with diabetes inject before meals.

For convenience, a table should always hang in the kitchen of a diabetic:

Table of products for diabetes

Why is rye bread recommended? If we eat black bread, then sugar begins to rise after 20-30 minutes, and this increase is smooth, since black bread is processed longer in the stomach and intestines – about two to three hours. Thus, rye bread is a typical product with “slow” sugar. If we used a piece of bread, absorption will begin in 10-15 minutes, it will go faster, and blood sugar will rise sharply.

Cottage cheese for diabetes is recommended to be consumed daily, up to 100-200 grams per day in its natural form or in the form of cottage cheese, cheesecakes, puddings, casseroles. Cottage cheese, as well as oatmeal and buckwheat porridge, bran, rose hips improve fat metabolism and normalize liver function, prevent fatty changes in the liver. These products are recommended to be included in the diet for diabetes mellitus

What foods should not be eaten

A patient with type 2 diabetes should not eat:

Sweet. The black list includes sugar and all products containing it in excess. We must forget about ice cream, chocolate, marmalade, jam, sweets, preserves, halva and other sweets.

Baking. Sweet bakery products are prohibited: muffins, cookies, rolls, white loaf and bread.

Foods containing fat. Fatty meals can greatly raise your glucose levels. For this reason, a diabetic should refuse duck, pork, lamb, lard, mayonnaise, cream. You should also exclude sweet yogurt, fatty cottage cheese and cheese.

Semi-finished products. In their composition they have a large number of flavors, stabilizers, flavor enhancers. You should not eat fish sticks, ready-made industrial cutlets, dumplings, sausages, juice.

Trans fats. Their use will harm not only the diabetic, but also a healthy person. Prohibited foods include margarine, confectionery fat, spread, french fries, hot dogs, burgers, puffed corn.

Fruit. Some fruits and dried fruits are not recommended. Among them are dried apricots, dates, figs, raisins, persimmons, melons, grapes, bananas.

Breakfast : 2 egg scrambled eggs with tomatoes, radish and celery salad. Bread. A cup of unsweetened coffee.

Lunch : Chicken breast baked with lemon and spices, garnished with green beans.