EATING TO PREVENT, CONTROL, AND REVERSE DIABETES
Have you recently been diagnosed with diabetes or prediabetes? Or has your doctor warned you that you’re at risk? It can be scary to hear that your health’s on the line, especially if you feel helpless to do anything about it.
Here’s a scenario that may sound familiar: your doctor’s telling you how important it is to lose weight and transform your eating habits, but you’re already discouraged. After all, you’ve tried dieting in the past without success. And counting calories, measuring portion sizes, and following complicated food charts sounds like way too much work.
Small changes equal big results
Whether you’re trying to prevent or control diabetes, there is some good news. You can make a big difference with healthy lifestyle changes. The most important thing you can do for your health is to lose weight—and you don’t have to lose all your extra pounds to reap the benefits. Experts say that losing just 5% to 10% of your total weight can help you lower your blood sugar considerably, as well as lower your blood pressure and cholesterol levels. It’s not too late to make a positive change, even if you’ve already developed diabetes. The bottom line is that you have more control over your health than you think.
What you need to know about diabetes and diet
Eating right is vital if you’re trying to prevent or control diabetes. While exercise is also important, what you eat has the biggest impact when it comes to weight loss. But what does eating right for diabetes mean? You may be surprised to hear that your nutritional needs are virtually the same everyone else: no special foods or complicated diets are necessary.
A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. It is a healthy diet for anyone! The only difference is that you need to pay more attention to some of your food choices—most notably the carbohydrates you eat.
Diabetes and diet tip 1: Choose high-fiber, slow-release carbs
Carbohydrates have a big impact on your blood sugar levels—more so than fats and proteins—but you don’t have to avoid them. You just need to be smart about what types of carbs you eat.
In general, it’s best to limit highly refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, and snack foods. Focus instead on high-fiber complex carbohydrates—also known as slow-release carbs. Slow-release carbs help keep blood sugar levels even because they are digested more slowly, thus preventing your body from producing too much insulin. They also provide lasting energy and help you stay full longer.
Choosing carbs that are packed with fiber (and don’t spike your blood sugar)
Try these high-fiber options…
Brown rice or wild rice
White potatoes (including fries and mashed potatoes)
Sweet potatoes, yams, winter squash, cauliflower mash
Whole-wheat or whole-grain bread
Sugary breakfast cereal
High-fiber breakfast cereal (Raisin Bran, etc.)
Steel-cut oats or rolled oats
Croissant or pastry
Making the glycemic index easy
What foods are slow-release? Several tools have been designed to help answer this question. The glycemic index (GI) tells you how quickly a food turns into sugar in your system. Glycemic load, a newer term, looks at both the glycemic index and the amount of carbohydrate in a food, giving you a more accurate idea of how a food may affect your blood sugar level. High GI foods spike your blood sugar rapidly, while low GI foods have the least effect.
You can find glycemic index and glycemic load tables online, but you don’t have to rely on food charts in order to make smart choices. Australian chef Michael Moore has come up with an easier way to regulate the carbs you eat. He classifies foods into three broad categories: fire, water, and coal. The harder your body needs to work to break food down, the better.
- Fire foods have a high GI, and are low in fiber and protein. They include “white foods” (white rice, white pasta, white bread, potatoes, most baked goods), sweets, chips, and many processed foods. They should be limited in your diet.
- Water foods are free foods—meaning you can eat as many as you like. They include all vegetables and most types of fruit (fruit juice, dried fruit, and canned fruit packed in syrup spike blood sugar quickly and are not considered water foods).
- Coal foods have a low GI and are high in fiber and protein. They include nuts and seeds, lean meats, seafood, whole grains, and beans. They also include “white food” replacements such as brown rice, whole-wheat bread, and whole-wheat pasta.
Diabetes and diet tip 2: Be smart about sweets
Eating for diabetes doesn’t mean eliminating sugar. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation.
But maybe you have a sweet tooth and the thought of cutting back on sweets sounds almost as bad as cutting them out altogether. The good news is that cravings do go away and preferences change. As your eating habits become healthier, foods that you used to love may seem too rich or too sweet, and you may find yourself craving healthier options.
How to include sweets in a diabetes-friendly diet
- Hold the bread (or rice or pasta) if you want dessert. Eating sweets at a meal adds extra carbohydrates. Because of this it is best to cut back on the other carb-containing foods at the same meal.
- Add some healthy fat to your dessert. It may seem counterintuitive to pass over the low-fat or fat-free desserts in favor of their higher-fat counterparts. But fat slows down the digestive process, meaning blood sugar levels don’t spike as quickly. That doesn’t mean, however, that you should reach for the donuts. Think healthy fats, such as peanut butter, ricotta cheese, yogurt, or some nuts.
- Eat sweets with a meal, rather than as a stand-alone snack. When eaten on their own, sweets and desserts cause your blood sugar to spike. But if you eat them along with other healthy foods as part of your meal, your blood sugar won’t rise as rapidly.
- When you eat dessert, truly savor each bite. How many times have you mindlessly eaten your way through a bag of cookies or a huge piece of cake. Can you really say that you enjoyed each bite? Make your indulgence count by eating slowly and paying attention to the flavors and textures. You’ll enjoy it more, plus you’re less likely to overeat.
Tricks for cutting down on sugar
- Reduce how much soda and juice you drink. If you miss your carbonation kick, try sparkling water either plain or with a little juice mixed in.
- Reduce the amount of sugar in recipes by ¼ to ⅓. If a recipe calls for 1 cup of sugar, for example, use ⅔ or ¾ cup instead. You can also boost sweetness with cinnamon, nutmeg, or vanilla extract.
- Find healthy ways to satisfy your sweet tooth. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than your usual milk chocolate bar.
- Start with half of the dessert you normally eat, and replace the other half with fruit.
Diabetes and your diet tip 3: Choose fats wisely
Fats can be either helpful or harmful in your diet. People with diabetes are at higher risk for heart disease, so it is even more important to be smart about fats. Some fats are unhealthy and others have enormous health benefits. But all fats are high in calories, so you should always watch your portion sizes.
- Unhealthy fats – The two most damaging fats are saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products, and eggs. Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil—which is very good for food manufacturers, and very bad for you.
- Healthy fats – The best fats are unsaturated fats, which come from plant and fish sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados. Also focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.
Diabetes and diet tip 4: Eat regularly and keep a food diary
If you’re overweight, you may be encouraged to note that you only have to lose 7% of your body weight to cut your risk of diabetes in half. And you don’t have to obsessively count calories or starve yourself to do it.
When it comes to successful weight loss, research shows that the two most helpful strategies involve following a regular eating schedule and recording what you eat.
Eat at regularly set times
Your body is better able to regulate blood sugar levels—and your weight—when you maintain a regular meal schedule. Aim for moderate and consistent portion sizes for each meal or snack.
- Don’t skip breakfast. Start your day off with a good breakfast. Eating breakfast every day will help you have energy as well as steady blood sugar levels.
- Eat regular small meals—up to 6 per day. People tend to eat larger portions when they are overly hungry, so eating regularly will help you keep your portions in check.
- Keep calorie intake the same. Regulating the amount of calories you eat on a day-to-day basis has an impact on the regularity of your blood sugar levels. Try to eat roughly the same amount of calories every day, rather than overeating one day or at one meal, and then skimping on the next.
Keep a food diary
Research shows that people who keep a food diary are more likely to lose weight and keep it off. In fact, a recent study found that people who kept a food diary lost twice as much weight as those who didn’t.
Why does writing down what you eat and drink help you drop pounds? For one, it helps you identify problem areas—such as your afternoon snack or your morning latte—where you’re getting a lot more calories than you realized. It also increases your awareness of what, why, and how much you’re eating, which helps you cut back on mindless snacking and emotional eating.