10 tips for diabetes-friendly food

 

There is a lot of misinformation around diabetes, which often leaves people feeling confused and frustrated about what they should be doing. Lifestyle changes to prevent and manage diabetes really come down to some simple healthy principles. And like most things when it comes to wellbeing, it’s all about balance, moderation and variety.

Anna Debenham, co-founder and Accredited Practising Dietitian at The Biting Truth, shares some guidelines to help you develop your healthy eating plan.

Forget dieting – eat for life

Adopt a way of eating that allows you to enjoy food, while still adequately nourishing your body with real, whole foods. 

Fad diets, as their name implies, are short-term fixes that set many of us up for failure and disappointment. The key is to develop lifelong healthy eating habits that bring joy and happiness to your life. 

Enjoy a variety of foods

Can someone with type 2 diabetes eat bread?

The truth is that each food group contains its own unique array of vitamins and minerals that contribute to your overall health and wellbeing. To make sure you get all the nutrients your body needs to live a long and healthy life, it’s important to eat a variety of different foods from all five food groups (grains and cereals, fruits, vegetables, dairy, lean meats and alternatives) each day.

Eat regular meals and snacks

Eating regularly throughout the day assists in keeping your blood glucose (sugar) levels within an optimal range. Eating smaller, more regular meals also helps to control your appetite, meaning you are less likely to feel ravenous and overeat at other mealtimes.

Choose low-GI foods

The glycaemic index (GI) looks at how foods containing carbohydrates affect our blood glucose levels. Foods with a high GI (e.g. white bread, soft drinks, cakes and biscuits) are quickly broken down and absorbed by the body, causing a rapid spike in our blood glucose levels, leaving us feeling hungry and unsatisfied.

Foods with a low GI (like fruit, milk, grainy bread, porridge and lentils) are broken down and absorbed more slowly, causing a steady rise in blood glucose and insulin levels over time, and leaving us feeling fuller for longer.

“Foods with a low GI are broken down and absorbed more slowly, leaving us feeling fuller for longer”

Choose heart-healthy foods

Diabetes can increase the risk of developing heart disease, which is why it’s important to maintain optimal cholesterol levels and blood pressure. A heart-healthy diet includes lots of vegetables, fruit, and whole grains, protein-rich foods including unflavoured dairy, and limited salt. Also remember to include healthy unsaturated fats (like nuts, avocado, oily fish and olive oil) and limit foods high in saturated fats and trans fats (such as processed foods, deep-fried foods, bakery goods and fatty cuts of meat).

Watch your sugar intake

While sugar can form part of a healthy, balanced diet, the key is to focus on where your sugar is coming from and how much you consume. 

Naturally occurring sugars are found in foods such as fruits, vegetables and dairy products. Because they are part of a whole food, these sugars come with a range of beneficial nutrients such as fibre, vitamins and minerals, which are good for our health.

Added sugars are those added to foods and beverages by food companies (such as soft drinks, lollies and chocolates) or by us (honey and table sugar). A high intake of added sugar may lead to weight gain, tooth decay, and increased blood glucose levels, which is why it’s best to limit your intake of added sugar.
 

“The key is to focus on where your sugar is coming from and how much you consume”

Stay hydrated

Adequate hydration is crucial for your body to function at its best.  On average, we require approximately 2 litres (8 glasses) of water each day (depending on age, gender, climate and activity level). Choose fresh tap water most of the time and add fruit pieces for flavour if desired.

Reduce alcohol 

If you choose to drink alcohol, limit your intake. Current guidelines recommend healthy adults should drink no more than 10 standard drinks a week and no more than 4 standard drinks on any one day.

Achieve and maintain a healthy weight

Maintaining a healthy weight is a proven way of reducing the risk of developing type 2 diabetes and also reducing the risk of developing the complications that can come from it.

If you are overweight, losing 5-10% of your body weight can make significant improvements to your blood glucose control and overall health. 

Stay active

Enjoying regular physical activity should be part of your diabetes management or prevention plan. Exercise helps the insulin in your body work better, and reduces your insulin resistance and blood glucose levels, as well as keep your body fit and healthy. According to Australian guidelines, you should try to do between 2.5 and 5 hours of moderate activity or 1.25 to 2.25 hours of vigorous activity every week. 

Try going for walk with a friend, walking your dog, or swimming.

 

Written by Anna Debenham
Anna is a leading Australian Dietitian and keynote speaker who co-founded nutrition consulting company, The Biting Truth. Anna works with businesses, schools and childcare centres to create and implement fully tailored nutrition programs.