Food For Diabetes: The 7 Most Important Nutritional Tips

Which foods for which type of diabetes?

First of all, a distinction is made between type 2 and type 1 diabetes. In type 2 diabetes, a healthy diet combined with plenty of exercise can often improve insulin resistance. In type 1, on the other hand, the right diet cannot help to improve the disease. Nevertheless, it is important to know how many carbohydrates are in a meal in order to be able to inject the right amount of insulin and avoid low or high levels. Type 2 diabetics who are dependent on insulin also need to be aware of the levels in their food.

 

No taboo diabetics

First the good news: sugar is not taboo, and special foods are not necessary. The former “Suitable for diabetics” label on food packages no longer exists. The nutrition tips apply to both patients and healthy people.

1. Training and meal plans: Nutritional advice, such as diabetes training, imparts the necessary knowledge for everyday life, because the increase in blood sugar levels is different for each person and depends, among other things, on weight, time of day, exercise and meal composition. With the help of a doctor, an individual meal plan can be created. Based on the unit of bread or carbohydrate you eat, you can calculate how many units of insulin to inject.
2. Cooking yourself: It is best to take the wooden spoon into your own hands. Because that way you have an overview of what ends up in the food. This usually saves salt, fat and calories. Beware of “diet” products! Where it says “low-fat”, it may contain more sugar as a flavor carrier. When shopping, it is better to check the information on the packaging.
3. Eat colorful – fruit and vegetables: Eat seasonal vegetables and fruit. They are full of healthy ingredients and are relatively low in calories. Whether as a plentiful side dish or as a healthy star, five servings a day are recommended, including two servings of fruit and three servings of vegetables.
4. Good fats, bad fats: Fat is important for a balanced diet. Unsaturated fatty acids in particular, such as olive oil, can help to reduce the proportion of LDL cholesterol in the blood. It is better to avoid high-calorie saturated fatty acids, which are mainly found in animal foods such as meat, milk and cheese.
5. Simple and Complex Carbohydrates: Prefer foods with complex carbohydrates to avoid post-meal blood sugar spikes. These pass more slowly from the intestine into the blood and do not allow the sugar levels to rise as quickly. Complex carbs are, for example, cereal products made from whole grains. Can’t figure out which foods are driving up your glucose levels? The glycemic index can be used as a guide. The higher the value, the faster the level rises. You should therefore avoid heavily processed foods, since the carbohydrates usually get into the blood more quickly here.
6. There is always an alternative – drinks: water, tea and natural fruit spritzers full of cola, lemonades and juices. The latter are very high in calories. In addition, the sugar from them enters the blood very quickly. Alcoholic beverages are also high in calories. It is therefore better to only enjoy beer and wine in moderation if you have type 2 diabetes.
7. Sweet and sweeter – Sugar and sweeteners: Sugar is not prohibited. Nevertheless, you should not cover more than ten percent of the daily energy requirement. Even better if you also want to pay attention to the figure: no more than five percent. Alternatively, they can use sweeteners. They contain no calories and do not affect blood sugar levels. But don’t eat in excess!