Diet for diabetes

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

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

The disease causes significant damage to the body. A long-term excess of glucose (sugar) in the blood gradually destroys the walls of blood vessels and can lead to kidney, heart and nerve cell dysfunction. But such complications can be prevented. The most important thing is to follow the doctor's recommendations for treatment and adjust your diet.

Types of diabetes

Depending on the mechanism of 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 appear - thirst, frequent urination, weakness;
• gestational state is a temporary condition that develops during pregnancy and is characterized by an elevated blood glucose level;
• latent diabetes mellitus, which develops asymptomatically for a long time (similar to type 2 diabetes), but at the same time, according to the mechanism of development, is closer to type 1 diabetes (immune system failure);
• a labile form of diabetes mellitus, in which even constant insulin therapy does not eliminate causeless spikes in blood glucose;
• kidney disease in which the kidneys stop filtering fluid. As a result, symptoms similar to diabetes appear: 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 pancreatic pathologies (for example, chronic pancreatitis);
• extrapancreatic disease, which occurs against the background of chronic pathologies, but can gradually lead to pancreatic disorders.

Diabetes mellitus type 1

In this type of disease, the body's own immunity destroys the pancreatic cells that are responsible for insulin production. As a result, insulin does not enter the blood and does not transport glucose to the cells. That is why it stays 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:

• strong thirst and hunger,
• weakness,
• frequent urination,
• sudden weight loss,
• blurred 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.

Being overweight is a major risk factor for developing type 2 diabetes.

Type 2 diabetes mellitus can develop imperceptibly 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;
• slow-healing wounds;
• darkening of the skin on the elbows and knees;
• tingling, pain or numbness in the hands and feet.

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 will supposedly help to overcome the disease. For example, completely eliminate carbohydrates from the diet, replace them with proteins, eat only buckwheat porridge or follow another mono-diet.

No carb 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, sauces and canned foods. 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 the carbohydrate that causes the main disorders in diabetes mellitus. Because of this, advocates of a no-carbohydrate diet believe that eliminating glucose and 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 should not completely exclude them from your diet, and besides, it is 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 in such a diet is usually increased 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 lack of which negatively affects health and can worsen diabetes.

High protein diet

A protein or high-protein diet is a diet in which the daily protein intake exceeds the norm (0. 8 g per 1 kg of weight) and makes up more than 15-16% of the 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 can start to form in them. In addition, proteins are mainly found in meat and dairy products, so with such a diet there is a high probability of vitamin and mineral deficiency due to the fact that fruits and vegetables are excluded from the diet.

Buckwheat diet

Buckwheat diet is a mono-product diet with strict restrictions. The nutrition 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 a 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 food consumed. Because of this, a person may lack useful vitamins and minerals. In addition, following a buckwheat diet is psychologically difficult: it may seem that nothing is allowed. This significantly increases the risk of slipping and overeating high-calorie food.

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 board.

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

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

You can calculate the required amount of carbohydrates per day with a nutritionist or 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 the glucose. Over time, a person will learn to calculate it himself.

Correspondence table of products containing carbohydrates with units of bread

Product	1 XE (about 15 g of 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
Milk ice cream	⅔ portion (without glass)

Glycemic index

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

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

Low GI foods are believed to raise blood sugar levels slightly and break down more slowly, so you stay fuller for longer. Foods with a high GI are digested faster and also significantly increase blood sugar levels.

All products containing carbohydrates are divided into three groups:

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

For a person with diabetes, it is useful to know the glycemic index of food. In this way, they will be able to include low GI foods in their diet and will not allow spikes in blood glucose. However, there are other factors to consider.

Research shows that the amount of carbohydrates eaten, and not their index, has a greater impact on blood glucose levels. Simply put, you can overeat apples to the point of hyperglycemia. Therefore, for most people with diabetes, the best tool for monitoring blood glucose levels is carbohydrate counting.

Healthy Plate Method

The healthy plate method divides food into five main groups: fruits and vegetables, slow-release carbohydrates, dairy products, proteins and fats. You can combine these groups using a regular plate.

Fruits and vegetables should make up a third or a half. Slow carbohydrates - a third or a little more. The remaining part is occupied by dairy products, slightly more protein food and a smaller part of fat.

The principle of healthy eating on a plate

How to put together a healthy board:

• Step 1.We choose 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, cooked, canned. A portion should occupy half a plate or a little less.
• Step 3.Divide the rest of the plate in half. In the first half, we put slow carbohydrates - cereal products, potatoes, whole grain bread or pasta. We fill the remaining quarter with protein sources - lentils, beans, peas, fish, eggs, lean meat.

In addition, people with type 1 diabetes should follow important principles of a healthy diet:

• drink according to thirst;
• eat less salt - no more than a teaspoon (5-6 g) a day;
• limit your 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 diet and exercise plan for insulin use.

Diet for type 2 diabetes mellitus

Since carbohydrate-containing foods 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 in type 1 diabetes). The emphasis in the diet is on increasing the proportion of non-starchy vegetables, fiber and lean proteins.

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

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

When you eat with 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. It can be lettuce, cauliflower, green beans, tomatoes.

A quarter of the plate should be taken up by lean sources of protein: baked fish, boiled meat, legumes, tofu. Part of the protein on the plate should fit in the palm of your hand.

The remaining quarter is made up of complex carbohydrates such as whole grain breads and cereals. Their portion should be about the size of a fist.

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

Diet for gestational diabetes

Food directly affects blood sugar levels, so a healthy, balanced diet helps control gestational diabetes and pregnancy.

There is no single correct diet that is best for women with gestational diabetes. The point is, 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)

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

Thus, a study of 52 women with gestational diabetes found that a 4-week DASH diet led to a reduced need for insulin treatment and fewer cesarean deliveries.

According to the DASH diet, your diet should include:

• low-sodium foods (no more than 2. 300 mg of sodium per day, which corresponds 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 the diet:

• foods rich in saturated fats (red meat, full-fat dairy products, coconut and palm oil);
• confectionery products, 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, sources of protein, 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 fruit and vegetables or 30 grams of dried fruit.

One serving of fruit or vegetable is, for example, one medium-sized apple, half a cup of cucumber or carrot, or a cup of leafy greens.

The main source of unsaturated fats 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 the Mediterranean diet, fish should be eaten twice a week.

When you follow 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.

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

Healthy Plate Method

In addition, 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 put together your own healthy plate. Fill half of your plate with vegetables, herbs and fruits, a third with slow carbohydrates (e. g. grains, whole grain pasta), a third with lean protein sources (fish, white meat, dairy products), and the rest with healthy vegetable fats.

In stores, you can buy dishes with partitions so that you don't put together a healthy plate by eye

Often such boards are sold in the children's department

Examples of diets for gestational diabetes using the healthy plate method

breakfast:

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

dinner:

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

dinner:

• roasted chicken breast,
• boiled green beans,
• green salad with eggs,
• 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 necessary 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 that the child has a snack several times a day. This will help to avoid a sharp drop in blood glucose - hypoglycemia, which can cause fainting.

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

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

In addition, it is important to explain to the teacher or guardian that the child should always have access to a snack. Preferably at the same time. And before physical education, you should definitely measure your sugar and eat something with carbohydrates. This will help avoid a hypoglycemic attack as exercise causes the body to burn glucose faster.

Dessert recipes for people with diabetes

People with diabetes often crave forbidden sweets, which makes it difficult for them to eat healthy. However, there are many desserts that contain high amounts of protein and fiber and do not cause blood sugar spikes.

The content of carbohydrates in all the mentioned recipes does not exceed 15 g or 1 unit of bread. Stevia can be replaced with any common sugar substitute.

Panna cotta

One serving of the dessert contains 335 kcal, 2 g of protein, 4 g of carbohydrates, 4 g of total sugar and 0 g of 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 of cold water
• 60 ml of warm water
• 2 cups heavy cream (over 30%)
• 2 tsp. vanillin
• stevia to taste (about 4 g of powder)
• a pinch of salt

Preparation:

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

You can decorate the finished panna cotta with fresh berries.

Chocolate Peanut Butter

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

Cooking time: 30 minutes.

Ingredients:

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

Preparation:

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

Apple cinnamon popcorn

One serving of the 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 of dried apples

Preparation:

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

Gogol-mogol

One serving of the 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 of whole milk
• 0. 5 cups heavy cream (more than 30%)
• stevia to taste (about 4 g of 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.

You can decorate the finished egg with a stick of cinnamon.