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 arises for various reasons. Some types of diseases are due to a 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 and heart and the death of nerve cells. But such complications can be prevented. The most important thing is to follow the doctor's treatment recommendations and adjust the diet.

Types of diabetes

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

There are also other types of diabetes:

• potential (prediabetes) a condition in which blood sugar levels are at the upper limit of normal but do not exceed it;
• insipidus is a disease in which the body lacks antidiuretic hormone (ADH) or the kidneys lose their sensitivity to it. As a result, diabetes-like symptoms appear – thirst, frequent urination, weakness;
• Pregnancy is a temporary condition that develops during pregnancy and is characterized by increased blood sugar levels.
• latent diabetes mellitus, which develops asymptomatically over a longer period of time (similar to type 2 diabetes), but at the same time the mechanism of development is more similar to type 1 diabetes (malfunction of the immune system);
• a labile form of diabetes mellitus in which even constant insulin therapy does not eliminate causeless increases in blood sugar;
• a kidney disease in which the kidneys no longer filter fluid. This leads to diabetes-like symptoms: frequent urge to urinate and strong feeling of thirst;
• postoperative condition that develops after pancreatic surgery;
• Pancreatic disease that occurs against the background of chronic diseases of the pancreas (e. g. 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 immunity destroys the cells of the pancreas that are responsible for producing insulin. As a result, insulin does not enter the blood and does not transport glucose into the cells. As a result, it remains in the vessels and gradually destroys them.

Type 1 diabetes is most common in children and adolescents, but can occur at any age

The 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.

Obesity is a major risk factor for the development of 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;
• intense 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 your 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 are supposed to help overcome the disease. For example, completely eliminate carbohydrates from the diet, replace them with protein, eat only buckwheat porridge, or stick to 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 sugar is found in fruits and vegetables, artificial (added) sugar is 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 causes the main disorders in diabetes mellitus. For this reason, proponents of a no-carbohydrate diet believe that eliminating glucose while eliminating all dietary carbohydrates will help stop the disease. It's not like this.

A healthy carbohydrate proportion in the diet is 50/55%

Carbohydrates are a source of energy, so you should not completely eliminate 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 in such a diet usually increases due to the consumption of red meat. And this is a risk factor for heart disease and colon cancer.

In addition, carbohydrate sources such as fruits and vegetables and legumes contain many nutrients and minerals, the deficiency of which has a negative impact on health and can worsen diabetes.

Protein-rich 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 accounts for more than 15-16% of the total calorie intake.

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

Excess protein in the diet increases the load on the kidneys and can cause stones to form in them. In addition, protein is found mainly in meat and dairy products, so with such a diet the likelihood of vitamin and mineral deficiencies is high, since 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, there may be a deficiency of beneficial vitamins and minerals. In addition, adhering to a buckwheat diet is psychologically difficult: it seems that nothing is allowed. The risk of slipping and overeating high-calorie foods increases significantly.

Diet for type 1 diabetes

There is no specific diet for people with type 1 diabetes, but it is important for people with this diagnosis to count the amount of carbohydrates they eat daily and consider 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 should, on average, not exceed 17 bread units per day.

The amount of carbohydrates a diabetic can typically tolerate varies from person to person and depends on weight, 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 needed to absorb glucose. Over time you learn to calculate this yourself.

Table of correspondence of carbohydrate-containing products to bread units

product	1 XE (approx. 15 g carbohydrates)
White bread	1 piece
Borodino bread	1 piece
buckwheat	1 tablespoon (dry)
Oat groats	1 tablespoon (dry)
Potato	1 medium sized tuber
Orange	1 piece
strawberry	10 pieces
Apple	1 piece
milk	1 glass
Ice cream made from milk	⅔ portion (without glass)

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 food packaging.

Low GI foods are thought to increase blood sugar levels slightly and are broken down more slowly, keeping you fuller for longer. High GI foods are digested faster and also significantly increase blood sugar levels.

All carbohydrate-containing products are divided into three groups:

• low GI (from 55) skimmed milk, apples, peanuts;
• with average GI (from 56 to 69) - spaghetti, buckwheat, ice cream;
• 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 foods. This allows him to include low GI foods in his diet and prevents blood sugar spikes. However, there are other factors to consider.

Research shows that the amount of carbohydrates consumed has a greater impact on blood sugar levels than their index. Simply put, you can eat too many apples to the point of hyperglycemia. Therefore, for most people with diabetes, counting carbohydrates is the best way to monitor blood sugar levels.

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 with a regular plate.

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

The principle of healthy plate nutrition

How to put together a healthy plate:

• Step 1.We choose a plate. Its diameter should correspond to the length of the palm.
• Step 2.Place vegetables and fruit on a plate. They can be in any form: fresh, stewed, boiled, canned. The portion should take up half the plate or a little less.
• Step 3.Halve the rest of the plate. For the first half we put slow carbohydrates – grain products, jacket 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 after thirst;
• eat less salt – no more than a teaspoon (5-6 g) per day;
• Limit consumption of trans fats (found in many prepared and processed foods – fast food, cakes and pastries);
• Reduce consumption of saturated fats (found in sweet pastries, fatty meats, sausages, butter and lard).

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

Diet for type 2 diabetes mellitus

Since carbohydrate-containing foods have a direct impact on blood sugar levels, a carbohydrate-balanced diet is one of the main directions in preventing type 2 diabetes.

In order not to count the amount of carbohydrates consumed, doctors recommend that people with type 2 diabetes eat according to the principle of a healthy plate (as in type 1 diabetes). The emphasis of 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 prevent blood sugar spikes and promotes weight loss.

Fiber is digested more slowly and thus ensures a long-lasting feeling of satiety.

If you eat the healthy plate method, you should mentally divide the plate into three parts at each meal. 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 taken up with low-fat protein sources: baked fish, boiled meat, legumes, tofu. The protein portion on the plate should fit in the palm of your hand.

The remaining quarter are complex carbohydrates such as whole grain bread and cereals. Your portion should be fist sized.

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

Diet for gestational diabetes

Food directly affects 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. However, there are several common diets that help control the disease.

DASH diet (nutritional approaches to combat high blood pressure)

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

For example, a study of 52 women with gestational diabetes found that following the DASH diet for 4 weeks resulted in a lower need for insulin treatments 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);
• Fruit;
• Vegetables;
• Full grain;
• 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, whole dairy products, coconut and palm oil);
• Confectionery, sweetened juices and sugary carbonated drinks, alcohol.

Mediterranean cuisine

The Mediterranean diet is an eating plan based on the eating habits 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 eating at least five servings of fruits and vegetables per day. One serving consists of 80 grams of fresh fruits and vegetables or 30 grams of dried fruits.

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

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

If you follow a Mediterranean diet, you should eat fish twice a week.

In the Mediterranean diet, some foods are not consumed at all or only consumed in limited quantities. 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 that digests slowly, preventing blood sugar fluctuations and helping 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.

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

With these groups you can create your own healthy plate. Fill half of the plate with vegetables, herbs and fruits, a third with slow carbohydrates (e. g. muesli, whole-wheat pasta), a third with low-fat protein sources (fish, white meat, dairy products), and the rest with healthy vegetable fats.

In stores you can buy dishes with dividers so as not to put together 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 spoonful of olive oil, ½ cucumber,
• 2 slices of whole wheat bread,
• 1 boiled egg,
• Yoghurt 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,
• cooked green beans,
• green salad with egg,
• a few pieces of cheese.

Diet for diabetes in children

Because children most commonly suffer from type 1 diabetes, they need to monitor their blood sugar levels and inject insulin throughout their lives.

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

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

Another important requirement is that the child eats snacks several times a day. This helps prevent a sharp drop in blood sugar levels - hypoglycemia - which can lead to fainting.

Harbingers of hypoglycemia are pale skin, excessive sweating, shaking hands, weakness

A mild attack of hypoglycemia can be quickly relieved by drinking sweet juices, eating a few sugar cubes, or taking a glucose tablet. The child or parent should always have all of this to 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 gym class, he definitely needs to check his blood sugar and eat something with carbohydrates. This helps prevent a bout of hypoglycemia because exercise causes the body to burn glucose more quickly.

Dessert recipes for people with diabetes

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

The carbohydrate content in all specified 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 dessert contains 335 kcal, 2 g protein, 4 g carbohydrates, 4 g total sugars and 0 g added sugars

Cooking time: 15 minutes.

The dessert should be prepared in advance as it needs some 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 cream (over 30%)
• 2 TEA SPOONS. Vanillin
• Stevia to taste (approx. 4 g powder)
• a pinch of salt

Preparation:

1. Pour the gelatin into a bowl of cold water and let it sit for a few minutes. Pour in hot water and stir well until the gelatine has completely dissolved.
2. Add all other ingredients and stir until smooth.
3. Pour the mixture into jars 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)
• 200g 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 water bath.
2. Mix all other ingredients with melted chocolate.
3. Pour the mixture into a silicone baking dish. Allow to 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
• 50g Greek yogurt
• Almond flakes for garnish

Preparation:

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

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 sugars and 0 g added sugars

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-high heat.
2. Add 1-2 popcorn kernels to the pan. As soon as 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.Carefully!Do not open the lid until the popcorn has cooled as hot oil or hot kernels can 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 cream (more than 30%)
• Stevia to taste (approx. 4 g powder)
• a pinch of cinnamon and nutmeg

Preparation:

1. Place all ingredients except the 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.