Diet for diabetes

Diabetes mellitus (DM) is a group of diseases that are associated with impaired absorption of glucose. 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. Prolonged 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 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) condition in which blood sugar is at the upper limit of the norm, 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 occur - thirst, frequent urination, weakness;
• gestational diabetes is a temporary condition that develops during pregnancy and is characterized by elevated blood sugar levels;
• 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, it is closer to type 1 diabetes (disorder of the immune system);
• a labile form of diabetes mellitus, in which even constant insulin therapy does not eliminate unexplained spikes in blood sugar;
• kidney disease in which the kidneys stop filtering fluid. As a result, symptoms similar to diabetes occur: frequent urges to urinate and a strong feeling of thirst;
• postoperative condition that develops after pancreatic surgery;
• pancreatic disease that occurs against the background of chronic pancreatic pathologies (for example, chronic pancreatitis);
• extrapancreatic disease that occurs against the background of chronic pathologies, but can gradually lead to disruption of the pancreas.

Diabetes mellitus type 1

In this type of disease, the body's own immunity destroys the cells of the pancreas, which are responsible for producing insulin. As a result, insulin does not enter the blood and does not transport glucose into the cells. Therefore, 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:

• 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 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;
• tiredness;
• blurred vision;
• wounds that heal slowly;
• darkening of the skin on the elbows and knees;
• numbness, pain, or tingling in the hands and feet.

Risk of developing diabetes

Types of diabetes diets

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

Diet without carbohydrates

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 preserves. 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. Therefore, proponents of the no-carbohydrate diet believe that removing glucose and at the same time all carbohydrates from the diet will help stop the disease. This is wrong.

A healthy ratio 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, since 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 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 deficiency 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 represents more than 15–16% of the total calorie intake.

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

An excess of protein in the diet increases the load on the kidneys, and stones can 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 probability of vitamin and mineral deficiencies 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 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 useful 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 each day and take into account the glycemic index of foods. In addition, they must adhere to the principle or method of the solid 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 that a person with diabetes can normally tolerate varies from person to person and depends on 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 your doctor. After converting the carbohydrates you eat into bread units, your doctor will help you determine the amount of insulin you will need to absorb the glucose. Over time, one will learn to calculate this on their own.

Table of conformity of carbohydrate-containing products of bread units

Product	1 XE (about 15 g carbs)
White bread	1 piece
Borodino bread	1 piece
buckwheat	1 tablespoon (dry)
Oatmeal	1 tablespoon (dry)
potatoes	1 medium tuber
an orange	1 piece
Strawberry	10 pcs
An apple	1 piece
Milk	1 cup
Milk ice cream	⅔ serving (without cup)

Glycemic Index

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

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

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

All products containing carbohydrates are divided into three groups:

• low GI (of 55) skimmed milk, apples, peanuts;
• with an average GI (from 56 to 69) - spaghetti, buckwheat, ice cream;
• with a 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. In this way, he will be able to include low GI foods in his diet and will not allow blood sugar spikes. However, there are other factors to consider.

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

The healthy plate method

The healthy plate method divides foods 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 half of it. Slow carbohydrates - a third or a little more. The rest is taken up by dairy products, a little more by protein foods and a small portion of fat.

The principle of eating according to the healthy plate method

How to assemble a sturdy plate:

• Stage 1.We choose a plate. Its diameter should be equal to the length of the palm.
• Step 2.Place the vegetables and fruits on a plate. They can be in any form: fresh, stewed, boiled, canned. A serving should take up half the plate or a little less.
• Step 3.Divide the rest of the plate into two. In the first half, we put slow carbohydrates - cereal products, potato jacket, 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 principles of healthy eating:

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

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

Diet for type 2 diabetes

Because carbohydrate-containing foods directly affect blood sugar levels, a carbohydrate-balanced diet is one of the mainstays of type 2 diabetes prevention.

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 proteins.

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

Fiber is absorbed more slowly, which means that it provides a feeling of satiety for a long time.

When eating according to 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 can 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 on your plate should fit in the palm of your hand.

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

You can also add a serving of healthy fat (such as a few slices of avocado) or drizzle a spoonful of extra virgin olive oil over the lettuce.

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, what works for one person may not work for another. But there are a few common diets that help control the disease.

DASH Diet (Dietary Approaches to Stop Hypertension)

DASH, or Diet to Control Hypertension, was developed for people with high blood pressure. Over time, doctors and scientists found that such a diet also 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 resulted in 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, 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 the diet:

• foods high in saturated fat (red meat, full-fat dairy products, 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 fruit and vegetables or 30 grams of dried fruit.

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

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).

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

When following the Mediterranean diet, some foods are not taken at all or their 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 is digested slowly, prevents changes in blood sugar and helps maintain a healthy weight.

The healthy plate method

Also, 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.

With the help of these groups, you can assemble your own sturdy plate. Fill half your plate with vegetables, herbs and fruit, one-third with slow carbohydrates (e. g. cereals, whole-grain pasta), one-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 that you do not have to assemble a solid plate by eye

Often such plates are sold in the children's department

Gestational diabetes diet examples 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 wheat bread,
• 1 boiled egg,
• yogurt without sugar.

Dinner:

• a serving 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,
• cooked 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.

Usually, a typical school or daycare meal plan is very similar to what people with diabetes should follow. In the dining room, they can eat anything, except for 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 be administered. 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 sugar - hypoglycemia, which can lead to fainting.

Harbingers 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.

It is also important to explain to the teacher or childminder that the child should always have access to a snack. Preferably at the same time. And before a physical education lesson, he must measure his blood sugar and eat something with carbohydrates. This will help avoid an attack of hypoglycemia because exercise makes the body 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 high amounts of protein and fiber and do not cause blood sugar spikes.

The carbohydrate content of all given recipes does not exceed 15 g or 1 bread unit. Stevia can be replaced with any common 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

Preparation time: 15 minutes.

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

ingredients:

• 1. 5 tbsp dry gelatin
• 60 ml of cold water
• 60 ml of 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 few minutes. Pour 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 chill for at least 3 hours.

The finished panna cotta can be decorated with fresh fruit.

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

Preparation time: 10 minutes.

ingredients:

• 200 g of 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 a microwave or double boiler.
2. Mix all the remaining ingredients with the melted chocolate.
3. Pour the mixture into a silicone baking dish. Cool to room temperature. Cut into pieces before serving.

Pumpkin Mousse 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 of low-fat cottage cheese or ricotta
• 1. 5 tbsp honey or maple syrup
• ½ tsp cinnamon
• ½ tsp vanillin
• A pinch of salt
• 50 g of Greek yogurt
• Almond flakes for garnish

Preparation:

1. Mix the pumpkin puree, cottage cheese, honey, cinnamon, vanilla and salt until smooth.
2. Cover the glass 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 yogurt and almond leaves.

Popcorn with apple and cinnamon

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

Preparation time: 10 minutes.

ingredients:

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

Preparation:

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

Gogol-mogul

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

Preparation 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)
• 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.