Healthy Eating For Diabetes
Three reasons why food matters in diabetes
- What, when and how many carbohydrates you eat directly affects your blood glucose levels. This in turn impacts your long-term health, such as your risk of developing heart disease.
- Eating well and having sensible portions can help you watch your weight. Keeping to a healthy weight can reduce your risks of developing serious problems with your heart, eyes and feet.
- Food is your body’s fuel. Eating regular balanced meals means you are more likely to have a range of important nutrients as well as steady energy levels throughout the day.
Carbs and your blood glucose
All carbohydrates turn into glucose (sugar). Some are broken down more quickly and can cause a spike in blood glucose (high glycaemic index (high GI) foods) and some are broken down more slowly (low GI foods).
Low GI foods are sometimes called slow-release foods. Making changes to your diet that help lower the overall GI of a meal or snack can help regulate blood glucose levels.
The type of fibre found in pulses such as beans and lentils, and grains like oats and barley, is more slowly digested. This helps you manage your blood glucose levels and provide a steadier source of energy.
Fruit and vegetables
Fruits and vegetables contain fibre, and are rich in vitamins and minerals, such as vitamin C and potassium. Studies show that eating more fruit and vegetables helps cut your risks of high blood pressure and strokes.
Aim for at least five portions of fruit and vegetables each day. Fruit contains higher levels of natural sugar compared to vegetables (particularly tropical fruits).
Try to limit fruit to two to three portions and spread throughout the day. Eating more vegetables or salad will have less impact on blood glucose levels.
What counts as a portion?
People are sometimes unsure about how much fruit and veg makes a portion. A typical portion is about 80 grams, and a helpful guideline is that a portion of fruit or vegetables should be roughly the size of what fits in your hand.
For instance, one portion might be equivalent to a pear, a peach, two satsumas, an apple or a handful of berries.
Tinned, fresh and frozen all count. Limit dried fruit to 30g or a tablespoon amount as these are higher in natural sugars.
Your weight really matters
Weight loss is fundamental if you have type 2 diabetes. Losing just 5% of your body weight can reap significant benefits to your long-term health, such as reducing your risks of heart disease.
Keep healthier foods within easy reach, stay active, ask for support from friends and family, and get enough sleep. Keeping a record of your portion sizes can make you more aware of your eating habits. Intermittent fasting may benefit people with type 2 diabetes.
If you are not overweight, it is important to eat a variety of healthy foods in the right amounts for you. Ask for a referral to a dietitian for support if you are losing weight unintentionally.
High-sugar foods and drinks typically do not provide us with any essential vitamins and minerals and are therefore not necessary for a healthy diet.
Living with diabetes does not rule out any food. However, it is important to eat fewer higher-sugar foods as they can have a quick, direct impact on blood glucose levels.
Foods with lots of sugar are usually processed and might also be high in fat – like chocolate, cakes, biscuits and puddings.
It is better to enjoy naturally sweet-tasting foods that are less processed. For example, dried fruits such as raisins, apricots and dates bring sweetness in baking and also provide fibre goodness.
Should you count carbs?
For people living with type 1 diabetes and people living with type 2 diabetes on insulin, matching quick-acting insulin to carbs is crucial for blood glucose management.
Knowing the carb content in your food and drink helps you adjust quick-acting insulin accurately. Your diabetes team can teach you how to do this and factor in other variables, like exercise. They can also inform you about local education programmes.
Remission of type 2 diabetes
Remission in type 2 diabetes means your blood glucose levels return to a healthy range without needing medication. It is often achieved through rapid weight loss, with a goal of at least 15kg. Remission is an HbA1c below 48mmol on two occasions, three months apart.
Coming off diabetes medications will be dependent on whether medications are prescribed for other cardiac or renal protective benefits and not just improving glycaemic control. The NHS offers a structured remission programme, so ask your healthcare team if it is available in your area.
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