Your Ultimate Guide to a Balanced Diet for Diabetes

Type 2 Diabetes Mellitus is a chronic metabolic disorder affecting more than 100 million people in India. Diabetes occurs either due to insufficient insulin production, insulin resistance, or both which results in high levels of glucose in blood. Managing diabetes is crucial because uncontrolled diabetes can have serious complications like vision loss, kidney failure, amputations etc.

Nutrition, Exercise, and Healthy Lifestyle are the 3 pillars of diabetes management in addition to the medications prescribed by a doctor. Meal planning plays an important role in diabetes management. Exercise not only helps to maintain a healthy body weight but also improves insulin sensitivity.

If you have just been diagnosed with diabetes, you might feel overwhelmed with all the dietary and lifestyle changes. However, a good diet for diabetes is not just about restrictions but focuses more on making informed food choices that suit your taste as well as health. 

Read more to know about a balanced diet for diabetes. 

The Importance of a Balanced Diet

What is a balanced diet?

A diet is considered to be balanced when it has all the essential nutrients (both macros and micros) that the body requires to operate optimally. A balanced diet typically includes fruits and vegetables that contain fibre, vitamins and minerals, whole grains, proteins, and healthy fats. 

Macronutrients

Proteins, fats, and carbohydrates are grouped under macronutrients, and these are required by the body in larger quantities. Since macronutrients are eaten in larger portions, they tend to significantly impact blood sugar levels.

• Carbohydrates are the primary source of energy for the body and are sourced from whole grains, fruits, legumes, and dairy products. The body breaks down carbs into glucose, and this glucose is used for the proper functioning of the body. This glucose is responsible for a spike in the blood sugar hence it is important to consume more complex carbs instead of simple sugars (fruit juices, candies, flavoured sugary beverages).
• Proteins are essential for building and repairing muscles and tissues, and making hormones and enzymes. Protein contains amino acids which are the building blocks of the body. Proteins are sourced from legumes, nuts, poultry, meat, eggs, and dairy. Proteins give the body a feeling of fullness and satiety, promoting weight management. 
• Fats are needed for hormone production, and they provide energy, protect the organs, and support cell growth. Good fats come from avocados, nuts, fatty fish, and seeds (chia and flax seeds). Fats encourage slow digestion, reducing a spike in blood sugar levels. Trans fats should be avoided. 

Micronutrients

Micronutrients include vitamins and minerals, and while they are needed by the body in smaller quantities, they are essential for the proper functioning of the body. Micronutrients do not affect blood sugar levels directly but contribute to overall health by reducing inflammation, supporting the immune system, and reducing oxidative stress.

• Vitamins support energy production, immunity, and other essential functions. The main sources of vitamins are fruits, vegetables, whole grains, dairy, and protein sources.
• Minerals are needed for bone health, muscle function, nerve signalling, and fluid balance. Minerals include calcium, potassium, magnesium and iron. Meat, grains, fruits and vegetables, and dairy contain minerals. 

A balanced diet is important as it helps maintain a healthy weight, reducing the risk of obesity. This diet also helps manage blood sugar levels, as it encourages the consumption of complex carbs like legumes and whole grains. The body takes some time to digest these carbs, avoiding a spike in blood sugar levels. 

Key Food Groups for Diabetes Patients

The key food groups for diabetics include:

• Vegetables like broccoli, carrots, peppers, tomatoes, and green leafy vegetables that are locally grown and available in your area. Vegetables that contain starch like corn and potatoes should be eaten in moderation.
• Seasonal fruits like oranges, berries, apples, grapes, guava, and bananas.
• Millets and grains like wheat, quinoa, barley, and oats
• Animal sources of protein like lean meats, fish, eggs, and poultry without skin. Vegan sources like tofu, nuts, and beans
• Dairy sources that are low-fat or non-fat, like milk or yoghurt. Lactose-free milk for intolerant people
• Limit sugary drinks and consume plenty of water

People with diabetes can enjoy sweets and desserts in moderation. One tip is to choose healthier options like dark chocolate which has a high cocoa content. This contains less sugar. Additionally, opt for desserts that are made with fresh or frozen fruits like fruit salads, baked apples, or some berries with yoghurt. These desserts are naturally sweet and contain fibre and nutrients. 

The Diabetes Plate Method

The Diabetes Plate Method is a simple way that can be used to balance meals. This method supports diabetes management while focusing on portion control. 

According to the Diabetes Plate Method, a plate should have half of non-starchy vegetables, one-quarter of lean proteins, one-quarter of whole grains, and some fruits or dairy.

• Non-starchy vegetables include tomatoes, cucumber, green beans, broccoli, carrots, cauliflower, capsicum, and green leafy vegetables. This keeps you feeling full for longer, and are packed with nutrients
• Lean proteins like hummus, beans, lentils, meat, poultry, and eggs should contain one-quarter of the plate. 
• Fill the remaining one-quarter by a combination of –

 whole grains like quinoa, oats, wheat, brown rice or barley, curd, yoghurt and fresh seasonal fruits should also be included in the Diabetes Plate Method, as they are packed with vitamins, minerals, and fibre. It also helps to satisfy sweet cravings!

Understanding Carbohydrates and Glycemic Index

Carbohydrates

Carbohydrates are directly linked to blood sugar levels, and different kinds of carbohydrates affect these levels differently. When we consume carbohydrates, the body breaks them down to sugar, which enters the bloodstream and is then utilised to provide energy. Some foods are broken down by the body faster and enter the bloodstream more quickly. This causes a sudden spike in the blood sugar levels. On the other hand, some carbohydrates take longer to be broken and appear more slowly in the blood. This is why complex carbs are preferred, as they take longer to be broken.

Glycemic Index

The glycemic index is a measure of the spike in blood sugar levels, after consumption of a particular food. The glycemic index is measured in comparison to a reference food. Foods are classified according to their glycemic index – high, moderate, and low. High GI foods are easily digested, and are readily available in the bloodstream, and hence should be consumed in low quantities. Food with low GI takes time to get digested and should be eaten in more quantities. 

Anything over 70 is high GI foods, Items like cereals, sweets, pastries, soft drinks, and cakes are digested quickly. These food items should be eaten in limited quantities. Starchy vegetables like potatoes, yams, corn, and peas should also be eaten in fewer quantities. 

Food items with 56-69 GI are moderate, and include whole grams and pulses. The carbs in their foods are released slowly into the bloodstream, as these foods are rich in fibre. It is recommended to include these food items, as it helps regulate blood sugar levels. 

When and How Much to Eat?

Meal timing is an important part of diabetes, as this can affect the blood sugar levels. However, it is essential to note that meal timings vary from one person to the other, and are also affected by insulin levels and medication. 

Aim to eat meals at the same time every day, as this controls blood sugar levels and the insulin response to the food. The three balanced meals – breakfast, lunch, and dinner, should be evenly spaced throughout the day. 

Portion control is a key aspect of managing diabetes, and by doing so, blood sugar levels are regulated and a healthy body weight is maintained.

Portion control is an essential strategy for managing diabetes. By being mindful of portion sizes, individuals can better regulate their blood sugar levels, maintain a healthy weight, and achieve overall dietary balance, all of which contribute to improved health outcomes.

As different food items affect individuals differently, there is no one-size-fits-all strategy for diabetes. It is highly recommended to consult a doctor or a nutritionist for a personalised dietary plan. 

Conclusion

There is no specific diet for diabetes, it is essential to plan your diet based on your health, availability of food options and your taste. Diet planning should be such that meal preparation is simple and convenient to adopt as a long-term habit. Keep a record of your blood sugar levels and body weight to understand the effect of your meal plan.  Eating a balanced and nutritious meal may help to regulate blood sugar levels and maintain a healthy body weight. Diabetes cannot be managed by diet alone, it has to be supplemented with medication, lifestyle changes, and physical activity. 

If you have been diagnosed with diabetes, amp up yourself with the right knowledge and follow your doctor’s advice sincerely. 

References:

https://diabetes.org/food-nutrition/eating-healthy

https://diabetes.org/food-nutrition/understanding-carbs