Healthy Diet Vital For Diabetics

Diabetes is a chronic, non-communicable disease that occurs when the pancreas does not produce insulin or produces an insufficient amount of insulin or the body cannot effectively utilise the insulin it produces. Insulin is a hormone that regulates blood glucose in our bodies. If left untreated, over time, uncontrolled blood glucose or sugar damages several organs of our body, particularly nerves and blood vessels. 

People with diabetes have significantly higher chances of heart attacks and strokes, kidney failure, nerve damage in the feet that may lead to foot ulcers, infection and eventually amputation, and diabetic retinopathy resulting in blindness. About one million people throughout the world are blind due to diabetes. People having diabetes are more likely to have poor outcomes in several infectious diseases, including COVID-19. 

Prevalence

One person dies of diabetes every five seconds and in 2021, 6.7 million people died of diabetes (International Diabetes Federation, 2022). About 10 per cent of the adult population in the world is living with diabetes and this number is predicted to reach 643 million by 2030 and 783 million by 2045. The prevalence of diabetes is slightly lower in Southeast Asia at nine per cent as compared to worldwide prevalence, although over three in four adults with diabetes live in low- and middle-income countries. The worrying situation is that over one in two adults living with diabetes in this region are undiagnosed (IDF, 2022). 

Managing blood sugar levels is crucial in diabetes. People who are living with diabetes can manage their blood sugar levels by eating certain foods and limiting others. To get maximum benefits, a diet rich in vegetables, fruits, and healthy proteins is recommended. Similarly, avoiding foods that raise blood sugar rapidly and trans-fats is equally crucial. A healthy diet, regular moderate levels of physical exercise, maintaining normal body weight, and avoiding tobacco use are associated with a lower incidence of diabetes as well as managing diabetes, thus lowering the chances of consequences due to diabetes. There is no specific diet for diabetes. 

However, the foods we eat have tremendous effects on blood sugar levels, and thus are vital in managing diabetes. The amount of food and drink to be taken usually depends on age, gender, activity level, and targets set. It is important for us to know that no single food contains all the essential nutrients our body needs. Therefore, we should be mindful of balancing our diet in terms of nutrients, carbohydrates, fats, and proteins. Healthy, satisfying foods that meet individual nutrition requirements are possible by carefully choosing vegetables, fruits, carbohydrates, proteins, and fats that are ubiquitously found in our food source. 

Vegetables are a crucial component of a healthy diet. They are excellent sources of vitamins, minerals, and fibre needed for us for healthy living. Many vegetables contain fibre and complex carbohydrates that help a person feel satiated. This in turn can dissuade us from overeating, which is implicated in undesirable weight gain and uncontrolled blood sugar. Vegetables such as broccoli, carrots, greens, peppers, tomatoes, potatoes, and green peas should be included in our diet. A great source of dietary fibre and proteins includes beans, lentils, and other pulses. 

It is to be noted that our digestive tract absorbs carbohydrates slowly from high-fibre-containing foods in comparison to low-fibre, high-carbohydrate foods. Hence, foods with high fibre are excellent carbohydrate choices for individuals with diabetes. Even vegetarians and other people can also use cheese or meet as a source of proteins. Although fruit can have high sugar content, the sugar in whole fruit does not count toward free sugars. Therefore, people with diabetes should consume fruits on daily basis. Fruits such as apples, avocados, bananas, blackberries, cherries, grapefruit, melon, peaches, pears, plums, and strawberries can be taken in moderation by a person with diabetes owing to their low glycemic index (GI) and glycemic load. 

For people with diabetes to manage their blood glucose levels, whole grains can be an effective way since they often have a lower GI. People should avoid refined carbohydrates, instead choose whole-grain bread, quinoa, wild rice, 100 per cent whole-grain, or whole wheat flour cornmeal, oatmeal, millet, and barley. 

Essential nutrients

Dairy products contain essential nutrients and are a good source of calcium and protein. It has been found that dairy products have a positive effect on insulin secretion in some individuals with type 2 diabetes. Cheese, low-fat or skimmed milk, and low-fat or plain yogurt can be a component of a diet for a person with diabetes. Proteins are important for people with diabetes. Similarly to high-fibre and high-fat foods, proteins only slowly get digested and cause only mild increases in blood sugar levels. Skinless, boneless chicken breast or strips, fish, skinless turkey breast, and eggs can be good sources of proteins for non-vegetarians. Similarly, plant-based proteins include beans and bean products, such as black beans, kidney beans, lentils, peas, and tofu. 

Plenty of water every day is good for everybody including those with diabetes. There are other plenty of options, but beverages such as milk and juice can contain high levels of carbohydrates and will cause a rise in blood sugar levels. It is, therefore, important to account for these cautiously, and options for a person with diabetes may include drinks such as hot tea, unsweetened coffee, low-fat or skimmed milk, and unsweetened plant-based milk besides plain water. Lastly, the types of carbohydrates, fruits, proteins, fats, and drinks we take become important in managing diabetes as well as preventing or delaying pre-diabetic to develop into type 2 diabetes. However, be sure to consult a dietician for expert advice once diabetes is diagnosed. 

(Dr. Lohani is the clinical director at the Nepal Drug and Poison Information Centre. lohanis@gmail.com)