How to Improve Your Diet if You Suffer from Diabetes

October 25, 2019
Do you suffer from diabetes and want to change your diet to avoid health problems? In this article, discover the best tips.

To keep your glucose levels under control, you need to be aware of your eating habits and modify them if necessary. In this article, we’ll tell you how you can improve your diet if you suffer from diabetes.

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How to improve your diet if you suffer from diabetes

Adjusting your diet is one of the best ways to avoid possible diabetes complications. For this reason, we recommend that you pay attention to everything you eat.

A bowl of fruits and the blood glucose meter.

A proper diet for diabetes can help prevent possible complications of the disease.

Always choose quality foods with a high nutritional value and don’t eat too much. Remember that it’s best to eat smaller portions to maintain your glucose levels under control. Another recommendation is to try to organize your meals. For example, maintain food intake schedules to avoid blood sugar spikes.

In general, diet modifications in people with diabetes focus on the need to eat healthy foods that meet their nutritional needs, while helping them maintain a healthy weight and keep their triglyceride and cholesterol levels under control.

Let’s look at some ideas.

Discover: Type Two Diabetes: Nutrients to Avoid and Include in Your Diet

Diet tips for diabetics

Modifying your eating habits to adapt them to your condition is essential to ensure a good quality of life. Eating well without excess calories or amounts will help optimize your insulin production and use, which is the main problem diabetes causes.

Of course, before modifying your diet, talk to your doctor and ask them what foods you should add or remove from your diet. No one is better qualified to offer you advice than your doctor!

1. Moderate your consumption of foods that turn into sugar.

Diet modifications for diabetes.

Avoid drinking juices and eating foods that rapidly turn into sugar.

Did you know that sweets aren’t the only foods that can spike glucose levels? Simple carbohydrates spike glucose levels because they become said substance when they’re absorbed by the body.

This doesn’t mean you should avoid carbohydrates. However, you should instead choose complex carbohydrates, which are released gradually and allow better control of blood glucose levels.

2. Get enough protein.

Generally, foods rich in protein don’t increase blood glucose levels. For this reason, doctors generally recommend eating them daily, always following the right portions for your age, height, and weight.

A 2014 study concluded that a protein-rich breakfast can provide metabolic benefits to people with type 2 diabetes. Consult your doctor about it.

3. Choose slow-release carbohydrates.

Complex carbohydrates are released slowly, meaning that they elevate blood glucose levels gradually, thus avoiding dangerous spikes. Eat potatoes, whole wheat rice and pasta, whole wheat bread, and legumes.

4. Watch your fat intake.

Olive oil.

Choose healthy unsaturated fats instead of dangerous saturated fats.

The reality is that there’s no conclusive information regarding the recommended fat intake for people who suffer from diabetes. This is because there are several studies with different conclusions.

While there’s no single criterion, we can say that:

  • You should choose foods with “good” fats over those with saturated fats. For example, choose an avocado over a sausage or olive oil instead of butter.

5. Avoid juices if you suffer from diabetes.

Always prefer to eat a piece of fruit instead of drinking a glass of juice. While oranges and a glass of orange juice made with a piece of fruit have the same amount of sugar, the sugar in juice is absorbed more quickly and can lead to a blood glucose spike.

You should definitely read this article: 5 Herbal Remedies for Stabilizing Blood Sugar Levels

6. Eat nuts.

Some nuts.

Eating nuts could help keep your blood glucose levels under control.

A study published in February 2019 in Circulation Research analyzed more than 16,000 people with type 2 diabetes. This study concluded that the regular consumption of almonds, pistachios, and walnuts could help lower the risk of heart disease in adults with type 2 diabetes.

It’s estimated that people who eat at least five servings of nuts a week are 17% less likely to develop heart disease than those who only eat a couple of rations a week.

7. Consume cinnamon if you suffer from diabetes

The data on this issue is contradictory. While some studies argue that regularly consuming cinnamon may help lower blood sugar in people who suffer from type 2 diabetes, others point out that the people who were studied showed no variations. Before modifying your diet to include cinnamon, consult your doctor.

Improving your diet if you suffer from diabetes is the first step to controlling your disease. Of course, you shouldn’t make any kind of radical changes without consulting a specialist. Your doctor is the best person to advise you based on your nutritional needs and physical condition.

  • NCBI. (2014). Big breakfast rich in protein and fat improves glycemic control in type 2 diabetics. https://www.ncbi.nlm.nih.gov/pubmed/24311451
  • Harvard T.H. Chan. (2019). Nut consumption may help heart health for people with type 2 diabetes. https://www.hsph.harvard.edu/news/hsph-in-the-news/nut-heart-health-type2-diabetes/
  • NCBI. (2013). The Effect of Cinnamon on Glucose of Type II Diabetes Patients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3924990/
  • WebMD. Does Cinnamon Help Diabetes? https://www.webmd.com/diabetes/cinnamon-and-benefits-for-diabetes