What Diet Is Recommended For Diabetes?

There is no longer a diet plan specifically designed for diabetics. As with healthy people, a balanced diet is particularly important. So no special diabetic dishes have to be prepared. As long as those affected observe a few basic rules, there are no deviating recommendations with regard to energy intake or the composition of food according to the food pyramid.

It is advantageous for diabetics if the blood sugar level remains as constant as possible and does not rise too high and rapidly. Carbohydrate intake has a major impact on this. Simple carbohydrates – such as those found in sugary drinks, sweets, white flour, or fruit – enter the blood particularly quickly. The body cannot easily cope with the sudden increase in blood sugar levels because of the disturbed insulin metabolism. When putting together meals, it is advisable to use the mix-plate principle as a guide. This is how you skilfully combine carbohydrate-rich foods with other nutrients such as protein, fat, and fiber so that the blood sugar level can be kept in balance more easily.

In addition, diabetics should prefer more complex carbohydrates, which only allow the blood sugar level to rise slowly and keep it constant. Whole grain products and potatoes, for example, are suitable, but especially high-fiber foods such as vegetables and legumes.

In order for the body’s own insulin to break down carbohydrates as efficiently as possible, it is advantageous for diabetics to achieve and maintain their normal weight. The more body weight the insulin has to supply, the less effective it is. If you are overweight, you should reduce your calorie intake and do more exercise to lose weight. In type 2 diabetics, blood sugar levels can often be improved in this way, and in some cases even normalized.

In addition to carbohydrates, fat also plays a special role for diabetics – not least because increased intake can have a negative effect on body weight. Since it is particularly rich in energy, the intake should therefore be reduced, especially if you are overweight. In addition, it is beneficial to replace animal fats or oils with vegetable fats or oils, as these provide the body with unsaturated fatty acids, which have a positive effect on health.

If you suffer from diabetes, you don’t have to go without fresh fruit. Although it contains various sugars, their effect on the blood sugar level is slowed down because of the fiber contained in the fruit. For diabetics, it is also important which sugars are contained in the fruit: the body can use fructose, for example, independently of insulin.

In addition to sugar, fruit also provides numerous valuable nutrients, most of which are essential for a healthy and balanced diet. This includes vitamins, fiber, phytochemicals, and minerals. Dietary recommendations for diabetics do not differ from those for healthy people. You should therefore also stick to the so-called “5 a day” rule: Every day there should be at least five portions of fruit and vegetables in a ratio of 2:3 on the menu. A serving is roughly the amount that fits in one hand.

Apples and pears, for example, are particularly suitable. They contain relatively little sugar overall, and the largest proportion is fructose. At the same time, the fruit provides a lot of dietary fiber, which ensures that sugar is absorbed more slowly. Low-sugar fruits such as citrus fruits, kiwis, berries and papaya are also recommended.

In principle, however, there is no “taboo fruit” for diabetics. With fruits that contain a lot of glucose, such as grapes and ripe bananas, you should tend to eat smaller portions and watch your blood sugar levels carefully. Dried fruit should also be used with caution, as it contains concentrated sugar, and the amounts consumed are often underestimated.

After all, both diabetics and healthy people should only enjoy alcohol in moderation. On the one hand, the high energy content of alcohol is disadvantageous for diabetics. On the other hand, the breakdown of alcohol blocks the liver in its task of releasing glucose – there is a risk of hypoglycaemia. However, a glass of wine is of little concern as long as it is drunk with a meal so that the blood sugar level remains constant.