Diet for diabetes

Diabetes mellitus (DM) is a group of diseases that are associated with impaired glucose absorption. As a result, its concentration in the blood increases significantly.

Diabetes mellitus develops for various reasons. Some types of disease are due to genetic predisposition, while others are related to lifestyle or environmental factors.

The disease causes significant damage to the body. A prolonged excess of glucose (sugar) in the blood gradually destroys the walls of blood vessels and can lead to dysfunction of the kidneys, heart, and death of nerve cells. But such complications can be prevented. The main thing is to follow the doctor’s recommendations for treatment and adjust your diet.

Types of diabetes

Depending on the mechanism of formation of the pathology, there are two main types of diabetes mellitus: 1st and 2nd.

In addition, there are other types of diabetes:

• potential (prediabetes) a condition in which blood sugar is at the upper limit of normal, but does not exceed it;
• insipidus is a disease in which the body lacks antidiuretic hormone (ADH) or the kidneys lose sensitivity to it. As a result, symptoms similar to diabetes arise - thirst, frequent urination, weakness;
• gestational is a temporary condition that develops during pregnancy and is characterized by elevated blood glucose levels;
• latent diabetes mellitus, which develops asymptomatically for a long time (similar to type 2 diabetes), but at the same time, according to the development mechanism, it is closer to type 1 diabetes (malfunction of the immune system);
• a labile form of diabetes mellitus, in which even constant therapy with insulin does not eliminate causeless surges in blood glucose;
• a kidney disease in which the kidneys stop filtering fluid. As a result, symptoms similar to diabetes arise: frequent urge to urinate and a strong feeling of thirst;
• postoperative condition that develops after pancreatic surgery;
• pancreatic disease, which occurs against the background of chronic pathologies of the pancreas (for example, chronic pancreatitis);
• extrapancreatic disease, which occurs against the background of chronic pathologies, but can gradually lead to disruption of the pancreas.

Diabetes mellitus type 1

With this type of disease, the body’s own immunity destroys the pancreatic cells that are responsible for producing insulin. As a result, insulin does not enter the blood and does not transport glucose into cells. Because of this, it remains in the vessels and gradually destroys them.

Type 1 diabetes most often develops in children and adolescents, although it can occur at any age

Symptoms of type 1 diabetes usually appear acutely.

Symptoms of type 1 diabetes:

• severe thirst and hunger,
• weakness,
• frequent urination,
• sudden weight loss,
• blurry vision.

Without treatment, these symptoms are accompanied by signs of diabetic ketoacidosis (one of the complications of diabetes): thirst, weakness, lethargy, nausea, vomiting, abdominal pain, difficulty concentrating. The person may even fall into a coma.

People with type 1 diabetes take insulin for life.

Diabetes mellitus type 2

In this case, the pancreas produces enough insulin, but the cells are insensitive to it, so they cannot absorb glucose and its concentration in the blood increases.

Excess weight is a major risk factor for developing type 2 diabetes.

Type 2 diabetes mellitus can develop unnoticed for a long time, so people do not always notice the first symptoms of the disease.

Possible symptoms of type 2 diabetes:

• frequent urination;
• strong thirst;
• hunger even after eating;
• fatigue;
• blurred vision;
• wounds that heal slowly;
• darkening of the skin on the elbows and knees;
• tingling, pain, or numbness in the arms and legs.

Risk of developing diabetes

Types of diets for diabetes

There is no special diet for diabetes mellitus, but people with this diagnosis are often mistakenly recommended to choose one of the strict nutritional systems that supposedly will help overcome the disease. For example, completely eliminate carbohydrates from the diet, replace them with protein, eat only buckwheat porridge, or adhere to another mono-diet.

No carbohydrate diet

Carbohydrates are the main source of energy for cells. They come in three types: sugar, starch and fiber. Sugars are simple carbohydrates, including glucose. Natural sugars are found in fruits and vegetables, artificial (added) sugars are found in confectionery products, sauces, and canned food. Starch and fiber are complex carbohydrates. Starch is found in fruits, seeds and tubers of plants, fiber is found in fruits and vegetables, whole grain bread and pasta.

Glucose is a carbohydrate that provokes the main disorders in diabetes mellitus. Because of this, proponents of a no-carbohydrate diet believe that eliminating glucose, and at the same time all carbohydrates from the diet, will help stop the disease. This is wrong.

A healthy proportion of carbohydrates in the diet is 50/55%

Carbohydrates are a source of energy, so you shouldn’t completely exclude them from your diet, and besides, it’s quite difficult, because they are found in almost all foods.

In the absence of carbohydrates, the body switches to obtaining energy from fats and proteins, the proportion of which, when following such a diet, usually increases due to the consumption of red meat. And this is a risk factor for heart disease and colorectal cancer.

In addition, carbohydrate sources such as fruits and vegetables and legumes contain many nutrients and minerals, the deficiency of which negatively affects health and can worsen diabetes.

High protein diet

A protein, or high-protein, diet is a diet in which daily protein intake exceeds the norm (0. 8 g per 1 kg of weight) and accounts for more than 15–16% of total calorie intake.

There is no consensus that people with diabetes need to eat more protein. However, its excess increases some health risks.

Excess protein in the diet increases the load on the kidneys, and stones may begin to form in them. In addition, protein is mainly found in meat and dairy products, so when following such a diet, there is a high likelihood of vitamin and mineral deficiencies due to the fact that fruits and vegetables are excluded from the diet.

Buckwheat diet

The buckwheat diet is a mono-product diet with strict restrictions. The diet of such a diet consists of 70% buckwheat, to which other low-fat foods are gradually added: vegetables, dried fruits, white meat, fish.

Cereals for the buckwheat diet are prepared in a special way: they are not boiled, but poured with boiling water and left for 4–6 hours

The main disadvantage of such a diet is the limited range of foods consumed. Because of this, a person may lack beneficial vitamins and minerals. In addition, following a buckwheat diet is psychologically difficult: it may seem that nothing is allowed. So the risk of slipping and overeating high-calorie foods increases significantly.

Diet for type 1 diabetes

There is no special diet for people with type 1 diabetes, but it is important for people with this diagnosis to count the amount of carbohydrates they eat every day and take into account the glycemic index of foods. In addition, they should adhere to the principle, or method, of a healthy plate.

The amount of carbohydrates in the diet of a person with type 1 diabetes on average should not exceed 17 bread units per day.

The amount of carbohydrates a person with diabetes can normally tolerate varies from person to person and depends on weight, level of physical activity, daily calorie needs, and how the body metabolizes carbohydrates.

You can calculate the required amount of carbohydrates per day with a nutritionist or your doctor. After converting the carbohydrates you eat into bread units, your doctor will help you determine the amount of insulin that will be needed to absorb glucose. Over time, a person will learn to calculate this himself.

Table of correspondence of carbohydrate-containing products to bread units

Product	1 XE (about 15 g carbohydrates)
White bread	1 piece
Borodino bread	1 piece
Buckwheat	1 tablespoon (dry)
Oat groats	1 tablespoon (dry)
Potato	1 medium tuber
Orange	1 piece
Strawberry	10 pieces
Apple	1 piece
Milk	1 glass
Ice cream made from milk	⅔ serving (without glass)

Glycemic index

The glycemic index (GI) is a number that shows how the foods you eat affect your blood glucose levels.

The glycemic index is not calculated independently; it is usually indicated on food packaging.

It is believed that foods with low GI slightly increase blood sugar levels and are broken down more slowly, so you stay full longer. High GI foods are digested faster and also greatly increase blood sugar levels.

All carbohydrate-containing products are divided into three groups:

• low GI (from 55) skim milk, apples, peanuts;
• with average GI (from 56 to 69) - spaghetti, buckwheat, ice cream;
• with high GI (70 and above) - white bread, rice milk, white rice.

It is useful for a person with diabetes to know the glycemic index of food. This way he will be able to include low GI foods in his diet and will not allow spikes in blood glucose. However, other factors need to be taken into account.

Research shows that the amount of carbohydrates eaten, rather than their index, has a greater impact on blood glucose levels. Simply put, you can also overeat apples to the point of hyperglycemia. Therefore, for most people with diabetes, the best tool for monitoring blood glucose levels is counting carbohydrates.

Healthy Plate Method

The Healthy Plate Method divides foods into five main groups: fruits and vegetables, slow-release carbohydrates, dairy, proteins and fats. You can combine these groups using a regular plate.

Fruits and vegetables should make up a third or half of it. Slow carbohydrates - a third or a little more. The remaining part is occupied by dairy products, a little more by protein foods and a small part by fats.

The Healthy Plate Method Eating Principle

How to assemble a healthy plate:

• Step 1.We select a plate. Its diameter should be equal to the length of the palm.
• Step 2.Place vegetables and fruits on a plate. They can be in any form: fresh, stewed, boiled, canned. The serving should take up half the plate or a little less.
• Step 3.Divide the rest of the plate in half. We put slow carbohydrates on the first half - grain products, jacket potatoes, whole grain bread or pasta. We fill the remaining quarter with sources of protein - lentils, beans, peas, fish, eggs, lean meat.

In addition, people with type 1 diabetes should follow important healthy eating principles:

• drink according to thirst;
• eat less salt - no more than a teaspoon (5-6 g) per day;
• limit the consumption of trans fats (found in many prepared and processed foods - fast food, cakes and pastries);
• reduce the consumption of saturated fats (found in sweet pastries, fatty meats, sausages, butter and lard).

Anyone with type 1 diabetes should discuss their diet with a dietitian to determine the best nutrition and exercise plan for insulin use.

Diet for type 2 diabetes mellitus

Since foods containing carbohydrates directly affect blood sugar levels, a carbohydrate-balanced diet is one of the main directions in the prevention of type 2 diabetes.

In order not to count the amount of carbohydrates eaten, doctors recommend that people with type 2 diabetes eat according to the principle of a healthy plate (as with type 1 diabetes). The emphasis in the diet is on increasing the proportion of non-starchy vegetables, fiber and lean protein.

In addition, this diet is rich in fiber, the consumption of which helps avoid spikes in blood sugar and promotes weight loss.

Fiber is digested more slowly, which means it ensures a feeling of fullness for a long time.

When eating using the healthy plate method, at each meal you should mentally divide the plate into three parts. Half should be filled with non-starchy vegetables - fresh or cooked. This could be lettuce, cauliflower, green beans, tomatoes.

A quarter of the plate should be occupied by low-fat sources of protein: baked fish, boiled meat, legumes, tofu. The portion of protein in the plate should fit in the palm of your hand.

The remaining quarter is complex carbohydrates like whole grain bread and cereals. Their portion should be the size of a fist.

Additionally, you can add a portion of healthy fat (for example, a few slices of avocado) or dress the lettuce with a spoon of unrefined olive oil.

Diet for gestational diabetes

Foods directly affect blood sugar levels, so a healthy, balanced diet helps manage gestational diabetes and pregnancy.

There is no single correct diet that is best for women with gestational diabetes. The point is that what works for one person may not work for another. But there are several common diets that help control the disease.

DASH diet (dietary approaches to stop hypertension)

The DASH, or Diet to Control Hypertension, was developed for people suffering from high blood pressure. Over time, doctors and scientists found that such a diet helps with other diseases, including gestational diabetes.

Thus, a study of 52 women with gestational diabetes found that following the DASH diet for 4 weeks led to a reduced need for insulin treatment and fewer caesarean section births.

According to the DASH diet, your diet should include:

• low-sodium foods (no more than 2, 300 mg of sodium per day, equivalent to 1 teaspoon of salt);
• fruits;
• vegetables;
• whole grains;
• low-fat dairy products;
• lean meat and fish;
• legumes and nuts;
• vegetable oils.

Limit consumption or exclude from diet:

• foods high in saturated fat (red meat, full-fat dairy, coconut and palm oil);
• confectionery, sweetened juices and sugar-sweetened carbonated drinks, alcohol.

Mediterranean diet

The Mediterranean diet is an eating plan based on the diets of people in France, Spain, Italy and Greece. It consists of vegetables, fruits, protein sources, whole grains, legumes, nuts and seeds, and olive oil.

The Mediterranean diet requires you to eat at least five servings of fruits and vegetables a day. One serving is 80 grams of fresh fruits and vegetables or 30 grams of dried fruits.

One serving of fruits or vegetables is, for example, one medium-sized apple, half a cup of cucumber or carrots, or a cup of leafy vegetables.

The main source of unsaturated fat in the Mediterranean diet is olive oil. Healthy fats are also found in nuts, seeds, olives and fish (mackerel, herring, sardines, tuna, salmon, trout).

With a Mediterranean diet, you should eat fish twice a week.

When following the Mediterranean diet, some foods are not eaten at all or the amount in the diet is limited. For example, you should eat red and processed meat less often—no more than twice a week. Dairy products are replaced with low-fat and fermented ones, such as Greek yogurt or low-fat cheese.

The Mediterranean diet reduces the risk of developing type 2 diabetes after pregnancy. This diet is rich in fiber, which digests slowly, prevents blood sugar swings and helps maintain a healthy weight.

Healthy Plate Method

Additionally, as with other types of diabetes, doctors recommend that women with gestational diabetes use the healthy plate method.

Products are divided into five main groups: fruits and vegetables, slow carbohydrates, dairy products, proteins and fats.

Using these groups you can assemble your own healthy plate. Fill half the plate with vegetables, herbs and fruits, a third with slow carbohydrates (for example, cereals, whole grain pasta), a third with low-fat sources of protein (fish, white meat, dairy products), the rest with healthy vegetable fats.

In stores you can buy dishes with dividers so as not to assemble a healthy plate by eye

Often such plates are sold in the children's department

Examples of a diet for gestational diabetes using the healthy plate method

Breakfast:

• 1 apple,
• a handful of lettuce with a spoon of olive oil, ½ cucumber,
• 2 slices whole grain bread,
• 1 boiled egg,
• yogurt without sugar.

Dinner:

• a portion of fermented vegetables (sauerkraut, Korean carrots);
• a handful of brown rice;
• a piece of baked white fish;
• a handful of nuts.

Dinner:

• baked chicken breast,
• boiled green beans,
• green salad with egg,
• a few pieces of cheese.

Diet for diabetes in children

Children most often have type 1 diabetes, so they must monitor their blood sugar levels and take insulin injections throughout their lives.

Typically, a typical school or daycare meal plan is very similar to what people with diabetes should follow. In the dining room they can eat everything except products containing pure sugar: for example, it is better to replace compote with unsweetened tea or water.

Depending on what the child eats, he or his parents determine the required dose of insulin to administer. As a rule, the menu in canteens is prepared a week in advance, so you can find out in advance what the child will eat.

Another important condition is to ensure that the child has snacks several times a day. This will help avoid a sharp drop in blood glucose - hypoglycemia, which can cause him to faint.

Precursors of hypoglycemia - pale skin, excessive sweating, trembling hands, weakness

A mild attack of hypoglycemia can be quickly relieved by drinking sweet juice, eating a few lumps of sugar, or taking a glucose tablet. The child or parent should always have all this at hand: in a briefcase or bag.

In addition, it is important to explain to the teacher or caregiver that the child should always have access to a snack. Preferably at the same time. And before a physical education lesson, he definitely needs to measure his blood sugar and eat something with carbohydrates. This will help avoid an attack of hypoglycemia because exercise causes the body to burn glucose faster.

Dessert recipes for people with diabetes

People with diabetes often crave forbidden sweets, making it difficult for them to stick to a healthy diet. However, there are many desserts that contain large amounts of protein and fiber and do not lead to spikes in blood sugar.

The carbohydrate content in all the given recipes does not exceed 15 g or 1 bread unit. Stevia can be replaced with any usual sugar substitute.

Panna cotta

One serving of dessert contains 335 kcal, 2 g protein, 4 g carbohydrates, 4 g total sugar and 0 g added sugar

Cooking time: 15 minutes.

The dessert should be prepared in advance because it will take time to harden after cooking (at least 3 hours).

Ingredients:

• 1. 5 tbsp. l. dry gelatin
• 60 ml cold water
• 60 ml hot water
• 2 cups heavy cream (over 30%)
• 2 tsp. vanillin
• stevia to taste (about 4 g powder)
• a pinch of salt

Preparation:

1. Pour the gelatin into a bowl of cold water and leave for a couple of minutes. Pour in hot water and stir well until the gelatin is completely dissolved.
2. Add all other ingredients and stir until smooth.
3. Pour the mixture into glasses and refrigerate for at least 3 hours.

The finished panna cotta can be decorated with fresh berries.

Chocolate Peanut Butter Fudge

One serving of dessert contains 76 kcal, 7 g fat, 3 g protein, 3 g carbohydrates, 1 g total sugar and 0 g added sugar

Cooking time: 10 minutes.

Ingredients:

• 200 g dark chocolate (2 standard bars)
• 200 g unsweetened peanut butter
• 4 tsp. stevia powder
• ½ tsp. vanillin
• a pinch of salt

Preparation:

1. Melt the chocolate in the microwave or in a double boiler.
2. Mix all other ingredients with melted chocolate.
3. Pour the mixture into a silicone baking dish. Cool to room temperature. Cut into pieces before serving.

Mousse pumpkin cheesecake

One serving of dessert contains 136 kcal, 8 g protein, 13 g carbohydrates, 2 g fiber, 8 g total sugars and 5 g added sugars

Cooking time: 30 minutes.

Ingredients:

• 150 g pumpkin puree
• 150 g low-fat cottage cheese or ricotta
• 1. 5 tbsp. l. honey or maple syrup
• ½ tsp. cinnamon
• ½ tsp. vanillin
• a pinch of salt
• 50 g Greek yogurt
• Almond flakes for garnish

Preparation:

1. Mix pumpkin puree, cottage cheese, honey, cinnamon, vanilla and salt until smooth.
2. Cover the cup with the resulting mixture with a lid or cling film and place in the refrigerator for 30 minutes.
3. Before serving, divide the mixture into glasses, garnish with yoghurt and almond petals.

Apple Cinnamon Popcorn

One serving of dessert contains 154 kcal, 9 g fat, 2 g protein, 15 g carbohydrates, 3 g fiber, 5 g total sugar and 0 g added sugar

Cooking time: 10 minutes.

Ingredients:

• 1 tbsp. l. olive oil
• 2 tbsp. l. dry popcorn kernels
• ¾ tsp. cinnamon
• 100 g dried apples

Preparation:

1. Heat oil in a small skillet over medium heat.
2. Place 1-2 popcorn kernels into the pan. Once they pop, you can pour out the remaining popcorn.
3. Cover the pan with a lid and wait until all the grains open. Shake the pan occasionally.Carefully!Do not open the lid until the popcorn has cooled because hot oil or hot kernels may burn your skin.
4. Sprinkle the finished popcorn with cinnamon and apple slices.

Gogol-mogol

One serving of dessert contains 155 kcal, 9 g fat, 6 g protein, 6 g carbohydrates, 6 g total sugar and 0 g added sugar

Cooking time: 15 minutes.

Ingredients:

• 6 medium eggs
• 5. 5 cups whole milk
• 0. 5 cups heavy cream (more than 30%)
• stevia to taste (about 4 g powder)
• a pinch of cinnamon and nutmeg

Preparation:

1. Place all ingredients except nutmeg in a blender and blend until smooth.
2. Pour the mixture into glasses and sprinkle with nutmeg.

The finished eggnog can be decorated with a cinnamon stick.