John Myers
The recommendations for type 1 and type 2 diabetics are similar: when choosing food, make sure you eat little sugar and carbohydrates – but more protein and fiber.
Sugar is the substance that our body normally absorbs into the body cells with the help of insulin as a source of energy. Since the body of type 1 diabetes cannot produce the right dose of insulin itself, those affected have to take insulin with every meal and adjust the dose to the carbohydrates (KH) contained. A balanced diet helps to minimize blood sugar fluctuations and avoid secondary diseases.
Type 2 diabetes can be cured with proper nutrition
In type 2 diabetes, the body can still release insulin itself, at least initially, but the cells have become “resistant” to it, which is why the sugar stays in the blood. Several studies have recently shown that this type of diabetes can be treated just as well with a change in diet and weight reduction as with medication. The course of the disease can even be reversed, and insulin resistance can disappear completely. The shorter you suffer from type 2 diabetes and the more weight you lose, the greater the chances of recovery.
So if you lose weight early, you can avoid ever having to inject insulin at all. Weight and waist circumference is a very important factors in the onset of type 2 diabetes.
The belly fat has to go
If you want to lose weight, you should save on carbohydrates and take breaks of several hours between meals, because insulin in the blood (whether released by the body or injected as a drug) impedes fat breakdown. An oat diet can help type 2 diabetics as an introduction to a healthier diet, as it makes the cells more sensitive to insulin again.
Protein is important for losing weight and getting full: it fills you up and promotes muscle growth. Protein must be distributed throughout the day and dosed correctly: Too much protein migrates into the fatty tissue, and too little does not fill you up enough. Nuts and mushrooms are perfect sources of protein. Meat, on the other hand, should only rarely be on the table.
Maintain the weight after losing weight
After losing weight, the top priority is to keep it off. Be careful with carbohydrates – for example in bread, sweets, drinks, or fruit: they are converted into glucose in the body, which causes the blood sugar level to rise – or stored as fat if you move too little. The more you move, the more carbohydrates can end up on your plate.
The right diet: vegetables, fiber, and protein
- The basis of any diabetic diet should consist of lots of vegetables (prepared with high-quality oils) and low-sugar types of fruit. Choose high-fiber side dishes: whole-wheat bread, whole-wheat pasta, and whole-wheat rice.
- Sources of protein – such as lean meat, fish, eggs, dairy products as well as nuts and legumes – ensure a good level of satiety and curb the rise in blood sugar. Important: pay attention to the correct protein dosage.
- Sugar is hidden in many finished products, including drinks. Fructose is not a healthy alternative. You should also not take sweeteners without hesitation. It is better to gradually get used to less sweetness. Use the natural flavors from fresh ingredients (herbs, fruits).
- Examples of blood sugar-neutral snacks: raw vegetables, 1 hard-boiled egg, and 2 tablespoons of nuts.
