Nutrition in Diabetes, Complementary Nutrient Chart
How should diabetic patients be fed?
Diabetes is now common in our age. First of all, if we realize that diabetes is no longer a disease but a lifestyle for us, it will be easier to control our diabetes. We know that diabetes types, especially Type 2 diabetes can be prevented and insulin resistance can be broken with diet and exercise. The most basic way of doing this, of course, is again through diet.
Although nutrition therapy in type 1 diabetes is more stringent, experts say that the possibility of recovery is very low, because in type 1 diabetes, there is a problem in the body’s assimilation of sugar, mostly from a young age.
- What foods can we consume in diabetes in this article?
- What foods should we avoid?
- What are alternative foods?
- What are the ways to prevent diabetes?
Healthy Eating Tips in Diabetes
1) 6 Meal Nutrition Conditions in Diabetes
- In order to regulate blood sugar in diabetes, 6 meals a day are a must.
- In a healthy diet, snacks are indispensable for us. But in diabetes, these snacks are indispensable for us.
- It is especially important for us that breakfast time is not left after 9.00 in the morning, and dinner is eaten before 19.00.
- Nutrition in diabetes is prepared by the dietitian or the specialist consulted in the most appropriate way according to the person and type of diabetes.
- For example, preparing the nutrition list for the child with diabetes and the nutrition list for the diabetic pregnancy require greater attention.
- Nutrition is very important in diabetes. In fact, it is possible to control or even treat diabetes at a high level if the necessary progress in nutrition and preventive activities such as doing sports are included in life.
- Nutrition and exercise are also friendly to each other in diabetes.
- The secret of reducing sugar to normal values is to implement a holistic healthy life approach.
2) Pay Attention to These While Consuming Foods!
- First of all, we should turn to whole wheat, rye, and whole-grain bread instead of the white bread we have at every meal on our tables.
- We should increase the consumption of bulgur instead of rice pilaf and use whole wheat or whole wheat pasta instead of white pasta.
- Instead of fruit juices, we should prefer to eat fruits with their skins. Especially our mothers often do this to their children at breakfast.
- If you want to cut the fruit into pieces and give it to your children, you can give it by pureeing.
- Banana, fig, grape, melon, watermelon are fruits with high sugar content, which we call the glycemic index.
- Instead, you can consume green apple, orange, tangerine, grapefruit, kiwi.
- We can increase our fiber intake by adding a salad to our meals. Salad should be a must with every meal so that the carbohydrate in the meal should also prevent the sugar from rising! Let’s be careful not to add pomegranate syrup and ready-made salad dressings to the salad!
- Coffee and tea are free as long as they are unsweetened. However, some coffees may contain extra cream. For example, you can choose filter coffee or Turkish coffee instead of coffees such as latte and mocha. (You can see the options in the equivalent table.)
3) Fibrous foods should be given priority
- In response to the question of how nutrition should be in diabetes, the first thing to do is: We should increase the consumption of fibrous foods. First, let’s briefly explain the fiber and talk about its properties:
- Among the goals of nutrition therapy in diabetes, besides avoiding sugary foods, there is also prevention of sudden increase or decrease in sugar.
- Fibrous foods swell with stomach acid in the stomach and increase the feeling of satiety.
- Since foods with pulp pass directly to the intestine after the stomach, they delay the mixing of cholesterol and sugar into the blood immediately.
- In this way, we prevent sudden drops and rises in blood sugar.
- Fiber (pulp) is mostly found in fruits, vegetables, whole grain products, and oats. While creating our diet, we must consider 25 grams of dietary fiber daily.
- However, considering the current diets, this rate remains at a maximum of 15 grams. By changing some of our habits, we can increase the fiber rate.
- The point to be considered here is that after consuming fibrous foods, there should be plenty of fluid intakes. Otherwise, constipation may occur.
4) Cooking Style, Glycemic Index, and Healthy Fats
- In addition to the foods that should be consumed in the diet of individuals with diabetes, there are also foods that should be avoided.
- Carbohydrate foods enter the blood after 2 hours from the minute you take the first bite.
- However, the same is not the case with fatty foods.
- Because fatty foods are late into the blood and digested late. This time can vary from 3 hours to 8 hours.
- Therefore, mayonnaise, cream, processed foods, and fried foods are among the foods that should be avoided in order to keep blood sugars more regular.
- Instead of frying, use oven, boiled, sauteed, and the most recommended grill-style cooking techniques.
- It should not be understood that we will not consume any fat at this point in the nutrition of the person with diabetes; because consuming well-sourced fats is beneficial for the body.
- Good fats such as fish, avocado, olive oil, and nuts should be included in the diet. But always balance is essential!
5) Vitamin D Supplement, Fish 2 Days A Week
- In diabetes, giving weight to certain food groups within the framework of proper nutrition can ensure that the discomforts are minimized.
- Vitamin D deficiency is common in diabetics.
- This level should be checked in blood tests and additional supplements should be made if needed.
- As a source of vitamin D, it is only found in sunlight and fish.
- With the approach of winter, our time to benefit from the sun’s rays will decrease.
- You can meet your vitamin D needs by consuming fish at least 2 times a week.
- Cooking these fish in the oven will keep your blood sugar at the desired level.
- Otherwise, your blood sugar will rise excessively in the 3rd hour with frying caused by excessive flour and oil. (We recommend checking your blood sugar at the 3rd hour.)
6) 9 Tips for Nutrition in Diabetes
- We can list the topics related to nutrition education and lifestyle in diabetes as follows:
- drinking lots of water,
- Walking for at least half an hour daily
- Checking your blood sugar at least 2 times a day,
- Avoiding sugary and processed foods
- To provide portion control in food,
- Not to skip mealtimes,
- Avoiding pastries and fried foods
- It will help you break your insulin resistance.
- Let’s not forget that every food has its equivalent.
- You can create an alternative to your table from less oily and sugary foods.
- Let’s get into the habit of reading labels.
- In this way, both your blood sugar will be regulated and anthropometric measures such as waist circumference and body mass index will reach the desired level.
Equivalent Food Chart for Diabetes
Foods to avoid
Foods that can be substituted
|Banana, melon, watermelon, fig, grape||Apple, orange, tangerine, grapefruit, kiwi|
|white pasta||Whole wheat or whole grain pasta|
|Latte, macchiato, mocha||Filter coffee, unsweetened tea, Turkish coffee (without sugar)|
|Mayonnaise, ketchup, ranch sauce||Mustard|
|Cheddar cheese||Curd cheese, cottage cheese|
|Frying||Grill, bake, boil|
|White bread||Whole-grain breads|