Diet in diabetes

 

Diabetes is less about sticking to a specific "diet". Rather, it is important to improve blood sugar control through a conscious diet.

The goal of proper nutrition for both types of diabetes mellitus is to avoid acute complications such as diabetic coma or hypoglycemia, as well as late effects such as damage to the kidneys, eyes, and blood vessels. For type 2 diabetics, a change in diet can even mean a cure for the disease.

 

Carbohydrate balance in diabetes

Type 1 diabetics lack insulin and thus the ability to inject blood sugar into the cells. Therefore, insulin must be administered. The doses of insulin administered must be precisely matched to the amounts of sugar or carbohydrates consumed in order to achieve optimal blood sugar levels and at the same time avoid hypoglycemia.

 

However, type 2 diabetics are insulin resistant, ie the body's own insulin and the insulin supplied are less effective than in healthy people. Weight reduction alone, therefore, causes an improvement in the metabolic situation and the nutritional recommendations for overweight people and type 2 diabetics are largely identical.

 

Diabetes: carbohydrates, yes, please!

Diabetics do not have to do without carbohydrates. While diabetic programs used to insist on reducing carbohydrates, today the following applies: A varied, balanced mixed diet is ideal. It is best to follow the recommendations of the food pyramid. This assumes a daily carbohydrate intake of between 45 and 60% of the total amount of energy. In order to avoid strong fluctuations in blood sugar levels, these should be spread over several meals per day.

 

Simple carbohydrates (such as sugar and white flour) enter the blood relatively quickly and can cause blood sugar levels to spike. For example, carbohydrates in sugary drinks go into the blood extremely quickly, while those in vegetables "seep" into the blood, so to speak. However, more complex carbohydrates from whole grain products first have to be "broken down" and therefore cause a much lower and therefore longer-lasting increase in blood sugar. The effect of food on blood sugar levels can be calculated using the glycemic index (GI) rate. This indicates how quickly carbohydrates get into the blood and how high the blood sugar level is as a result. Carbohydrates that are digested quickly enter the blood faster and therefore increase blood sugar levels quickly. In foods with a low glycemic index, carbohydrates are digested more slowly and enter the blood more slowly, so blood sugar levels remain low. However, other factors, such as age, gender, and foods that are consumed at the same time as carbohydrate-rich foods, are decisive for how high the GI is. Basically, sugar and white flour products have a higher GI, and whole grain products have a lower GI.

 

Sugar with care

You can consume sugar with care, provided you always monitor your blood sugar levels very carefully. Drinks containing sugar usually have nothing to do with "considered sugar consumption" and should therefore be avoided. Sugar substitutes such as fructose are also not recommended. Calorie-free sweeteners are better for sweetening.

 

Fiber

The food should also contain sufficient dietary fiber. The guide value is around 30 grams per day, so whole grain products, as well as fruit and vegetables, are cheap. Legumes are also a good way to round off a healthy diet. This recommendation can be achieved with the rule "5 times a day vegetables or fruit", supplemented with whole meal bread. This covers not only the need for vitamins but also the fiber requirement.

 

Carbohydrate and insulin therapy

If insulin therapy is required, carbohydrates are usually calculated in bread units (BE). The attending doctor advises and draws up a nutrition plan with the patient based on BE. In diabetic training courses, those affected are given an understanding of the components of nutrition and the interaction between nutrition and (insulin) therapy.

 

Choose fats wisely in diabetes

Fats are necessary because they provide the body with vital building blocks. For diabetics - as for healthy adults - the intake of fat should not exceed 30-35% of the daily amount of energy. It is also important to pay attention to the quality of the fats, ie to consume as little animal fat as possible. There are 3 different types of fatty acids:

Saturated fats (e.g. chocolate or coconut fat)

Monounsaturated fatty acids (e.g. in olives, corn oil, or rapeseed oil)

Polyunsaturated fatty acids (e.g. in sunflower or safflower oil)

The daily requirement is ideally covered with a mixture of 10% of the daily requirement; monounsaturated fatty acids can also contain up to 20%; only the unsaturated fatty acids have a beneficial effect on the cholesterol level.

Although fat is not unhealthy, it provides about twice as much energy as carbohydrates or protein - with regard to obesity, you should keep an eye on the amount consumed daily.

 

Protein intake in diabetes 

There is nothing to be said against protein either, provided you eat it with moderation and purpose. About 10 to 20% of the daily amount of energy may consist of protein. Protein is important for cell formation but puts a strain on the kidneys if consumed in excess. Vegetable protein is better suited than animal protein. Meat should be eaten in small portions, but no more than 2 to 3 times a week. Low-fat dairy products or legumes are good sources of protein.

 

Diabetes: how much alcohol is allowed?

A sense of proportion is also required when consuming alcohol. It is very high in calories, damages the liver, raises blood pressure and blood fat levels, and can cause hypoglycemia because it blocks the liver's sugar secretion. It is therefore advisable to consume alcohol only in combination with carbohydrate-rich foods. However, small amounts are harmless - for men, about 20 grams of alcohol is acceptable. This corresponds to about half a liter of beer or less than an eighth of wine. For women, no more than about half that amount is advisable.

 

Diabetes: avoid being overweight

Obesity brings with it an increased risk of type 2 diabetes and, conversely, weight reduction can also improve the metabolic situation very significantly. Diabetics should therefore make sure that they maintain or achieve a normal weight. By avoiding fat and alcohol, kilos can be reduced. A well-thought-out change in diet – towards a balanced diet rich in vitamins and fiber – also contributes to weight loss. This relieves the metabolism because the insulin can do its job better and the cells react better to insulin. Furthermore, sugar cannot be produced so quickly in the liver, and the elevated blood lipid levels also stabilize again. A successful weight loss program is ideally supplemented with sufficient exercise.