Best Diabetes Diet Create your healthy-eating plan

Introduction

Diabetes is one of the diseases that afflict many people. Despite the downsides, Diabetes can be contained through nutrition. When it comes to Diabetes, there are several things to consider. One of the things to take into consideration, which is of vital importance for those suffering from this disease, is the glycemic index of foods. The glycemic index and its control are the keys to greater control, prevention, and management of the disease itself. In this article, we will reveal what is the best eating style for those suffering from Diabetes, the benefits, what to eat and what not to eat.

What is Diabetes?

Diabetes is a chronic disease in which blood sugar levels tend to rise significantly above normal. This disease is caused by a defect in the function or production of insulin by the pancreas. The most common forms of this disease are essentially two: Type I Diabetes, and Type II Diabetes.

• Type I diabetes is also called juvenile diabetes, due to its predisposition to develop during the years of childhood and adolescence. This type of diabetes falls into the category of autoimmune diseases. In the case of Type I diabetes, the immune system identifies the cells of the pancreas that produce insulin (Beta cells) as foreign and harmful, and produces antibodies that attack and destroy them. As a result, insulin production is reduced and there is an excess of glucose in the blood.
• Type II diabetes occurs when the pancreas can produce insulin, but this is insufficient or is not used optimally by the body. For type II diabetes, the causes of the disease are related to several factors, including genetic familiarity and environmental factors, along with lifestyle and eating habits.

Not being aware of the seriousness and potential severity of Diabetic disease is the main problem that characterizes those who often suffer from this disease. Diabetes should not be overlooked or underestimated as it is not a trivial disease.

Why is it important to follow a diet if you suffer from Diabetes?

Diet is one of the best weapons to fight Diabetes. If you suffer from diabetes, following a correct diet is essential to live peacefully with the disease, without having to endure excessive deprivation.

Diabetes, as we have already said, is a chronic disease that involves an increase in blood sugar. Knowing how to choose the right foods to keep high blood sugar at bay will allow you to live a normal life, avoiding the serious consequences that this disease entails.

What is the Low Glycemic Index Diet?

In fighting Obesity and Diabetes, the Low Glycemic Index Diet seems to be one of the best. It is a nutritional plan based on the glycemic index of the products that we are going to consume every day. 

It has long been thought that the diabetes diet should include a strict exclusion of all sugars. It has been believed that a very strict type of diet will ensure control of the disease. However, being diabetic does not mean living a life of deprivation, but only observing specific rules. In practice, by controlling the consumption of sugars, it would be possible to maintain an optimal level of sugar in the blood, an amount sufficient to have enough energy during the day but not so much that it becomes “harmful”.

The importance of the Glycemic Index

The term glycemic index refers to the ability of a certain food, which contains sugars, to raise the blood sugar level following its intake. The concept of “glycemic index” (GI) is quite new because it was first theorized in the 1970s by a researcher at Stanford University.

The glycemic index is the indicator that measures the ability of each carbohydrate-based food to raise blood sugar levels massively and rapidly. The higher the GI of a food, the more it causes a noticeable glycemic response, which is bad. 

Not all foods, even if they contain the same amount of sugar, raise blood sugar in the same way and to the same level. The ability of the food to raise sugar also depends on the different cooking methods of foods and the combinations made with other foods. It is, therefore, very important for those suffering from diabetes to understand the glycemic index, to be able to regulate their food choices. The glycemic index is influenced by various factors, such as the composition of macronutrients, the presence of fiber, the presence of simple sugars, and the degree of hydration. 

In practice, foods with a high glycemic index are those that determine the glycemic peak in the blood. The glycemic peaks in the blood cause an accentuated insulin response with continuous stresses on the production of this hormone and all this repeated over time can create important imbalances in insulin secretion and glucose management. Furthermore, the action of insulin promotes the accumulation of fat and this leads to an overweight condition, plus causes other  major health problems.

The benefits of the Low Glycemic Index Diet

The World Health Organization has recommended that people in industrialized countries opt for a diet based on a good amount of low-glycemic index foods to prevent the most common diseases of well-being, such as Coronary Heart Disease, Diabetes, and Obesity. The low glycemic index diet is suitable for practically everyone and is highly recommended for those who have problems managing glucose (i.e. people with hyperglycemia, hyperinsulinemia, and diabetes) because it helps to keep blood sugars and insulin secretion under control, thus reducing the work of the pancreas. The low glycemic index diet has been shown to improve both glucose and lipid levels in people with Diabetes (Type 1 and Type 2), and additionally has weight control benefits. 

Diet for Diabetes: The Best Foods for Prevention and Treatment

For blood sugar control and maintaining good metabolic health, choosing the right foods is fundamental. Eating foods that have a low glycemic index more often can help you both prevent and fight diabetes. Here are the foods to prefer to improve your condition if you are diabetic:

• Oranges and Citrus Fruits – Oranges are rich in Soluble Fiber, Vitamin C, and Antioxidants, all of which are great for keeping blood sugar, and therefore Diabetes, under control. In general, all citrus fruits can represent a valid ally for those suffering from Type 2 Diabetes.
• Artichokes – Artichokes can reduce Total Cholesterol and Bad Cholesterol (LDL), with positive consequences on the metabolism. This beneficial effect is due to the fiber contained in artichokes, which reduces the glycemic peak.
• Onions – Onions are a food with an excellent content of Fiber, Antioxidants, and Potassium, and can counteract blood sugars and keep cholesterol under control. 
• Apples – Due to the soluble fiber content of apples, apples can reduce the glycemic response resulting from the meal. The presence of polyphenols (nutrients that have antioxidant and anti-inflammatory properties) also helps reduce the risk of diabetes. According to various studies, among the many varieties, the Annurca Apple is the most effective in this sense.
• Green leafy vegetables – Green leafy vegetables are low in calories, but packed with key nutrients, such as vitamins A, B2, B6, C, E, and K. Vitamin A helps fight Diabetes, contributes to skin health, and fights infections. 
• Almonds – Habitually consuming almonds can help reduce the risk of type 2 diabetes. In addition, for people suffering from Prediabetes, almonds can limit the incidence of cardiovascular disease.
• Asparagus – Recent studies have shown that Asparagus seems to be an excellent ally in fighting Type 2 Diabetes due to its ability to keep blood sugar levels under control. If consumed regularly, it can increase the production of insulin, which is essential for the absorption of glucose.

Foods allowed on a Low Glycemic Index Diet

What are the foods allowed within a low glycemic index diet? These are foods that are absorbed more slowly and remain in the digestive tract longer. Therefore, these foods are sometimes called slow carbohydrates. These foods can help control appetite and delay the stimulus of hunger, which can be useful for weight management.

In general, foods with a low glycemic index mainly include fruits, vegetables, and whole grains (in addition to foods of animal origin). In general, the more fiber there is in a food, the lower the glycemic index. That said, here is a list of all the foods allowed within a low glycemic index diet:

• Slow carbohydrates and whole grains (such as barley and oats)
• Fruits and vegetables (except high glycemic index fruit)
• Legumes and their derivatives.
• Quality proteins such as meat, eggs, fish, or dairy products
• Good fats of vegetable origin (such as olive oil, dried fruit, and avocado).

Foods Prohibited on a Low Glycemic Index Diet

Let’s now discuss the prohibited foods within a low glycemic index diet. In general, it is always better to avoid refined and heavily processed foods. The transformation of food tends to increase the glycemic index as during processing and transformation, carbohydrates become “easier” to digest, therefore raising the GI of the processed food. Therefore, the closer a food is to its natural state, with zero processing and transformation, the better.

Let’s take the example of oats: we talk about oats as a low glycemic index cereal, but instant oatmeal has a much higher glycemic index. Similarly corn flakes raise blood sugar more than a cob. of sweet corn. 

You better avoid White Potatoes, Refined Grain Products, Concentrated Sweets, and Sugar Sweetened Drinks. 

Here is a complete list of foods with high, if not very high glycemic index:

• Corn syrup 115
• Beer 110
• Boiled potatoes 96
• French fries 95
• White rice 89
• Puffed rice 87
• Acacia honey 87
• Cooked carrots 85
• Corn flakes 81
• Pizza 80
• Wholemeal bread 74
• Watermelon 72
• Bread with oil 72
• Popcorn 72
• Milk chocolate 70
• Bananas 70
• Baked cakes 70
• Cooked spaghetti 67

Low Glycemic Index Cooking: Some Tips

One of the factors that influence the glycemic index of foods is the cooking of food. The cooking method can transform a portion of food with a low glycemic index into one with a high glycemic index and vice versa.

If starch, which is the main sugar from which cereals are made, is subjected to a heating process in water, it can gelatinize, and the more the starch gelatinizes, the more easily it transforms into glucose and increases blood sugar. Hydration and heat, therefore, raise the glycemic index of a food. On the contrary, the dehydration of starchy foods generates the opposite effect of gelatinization. Boiling (for example potatoes or carrots) increases the glycemic index of food that already has a high glycemic index and that cooking pasta ‘al dente’ (“to the tooth”) improves the glycemic index compared to cooking prolonged.

Some vegetables, such as carrots, should be eaten raw as cooking significantly raises their glycemic index. Regarding fruit, the degree of ripeness influences the glycemic index, which is lower for less ripe fruit.

A food with a low glycemic index lowers the glycemic index of the entire meal. So a good idea is to include vegetables (fibers make them foods with a low glycemic index) when consuming carbohydrates. For example, it is suggested to include vegetables in a meal, rather than eating just pasta or plain rice. The fibers in vegetables constitute a sort of “barrier” to the absorption of glucose. 

The same thing is true for protein foods, so adding a small protein component in a meal (e.g. a fish, lean meats, fresh lean cheeses, or legumes) will lower the glycemic index of a meal that on its own it could have a very high glycemic index.

The importance of Exercise

Exercise is essential for Diabetes sufferers. Exercise, especially aerobic, is an integral part of the diabetes treatment plan . You should include in your routine at least 30 minutes of physical activity, for a total of three hours of movement per week. Regular physical activity not only helps fight stress but also has important beneficial effects on metabolism. It improves insulin sensitivity, reduces triglyceride and bad cholesterol levels (LDL), helps control blood pressure, and prevents cardiovascular disease.

An example for best diet for Diabetes: a 7-day meal plan

Below you have a 7 day sample meal plan of what to eat in the best diet for Diabetes. Remember that you can eat a low Glycemic index fruit, a Greek low-fat yogurt, or 30 gr of dried fruits for your snacks. 

Monday

• Breakfast: 200 ml of soy milk with a tablespoon of muesli and 120 grams of red fruits.
• Lunch: 80 grams of durum wheat pasta with minced chicken.
• Dinner: 150 grams of grilled salmon, radicchio salad and 50 grams of wholemeal bread.   

Tuesday

• Breakfast: 150 grams of Greek yogurt and 3 wholemeal rusks with jam without added sugar.
• Lunch: 1 wholemeal sandwich with grilled vegetables and mozzarella.
• Dinner: 60 grams of rice with vegetables, 120 gr of grilled chicken and 1 fruit.

Wednesday

• Breakfast: 100 grams of cottage cheese with a spoonful of muesli and 1 fruit.
• Lunch: 60 grams of oats or barley with shellfish and vegetables.
• Dinner: Roast lamb with steamed vegetables and 1 fruit.

Thursday

• Breakfast: 3 rusks with no added sugar jam, a handful of walnuts.
• Lunch: 70 grams of red or basmati brown rice with vegetables and shellfish.
• Dinner: two eggs with a side of spinach or broccoli.

Friday

• Breakfast: 150 grams of Greek yogurt with a spoonful of cereal and 1 fruit.
• Lunch: a wholemeal sandwich stuffed with tomatoes, mozzarella, and raw ham.
• Dinner: Grilled salmon accompanied by a bean or chickpea salad.

Saturday

• Breakfast: 200 ml of milk with 30 grams of cereals, three pieces of dark chocolate and a handful of almonds.
• Lunch: 100 grams of wholemeal pasta with legumes, three nuts.
• Dinner: 70 grams of rye bread with 60 grams of raw ham and 50 grams of mozzarella.

Sunday

• Breakfast: 200 ml of milk, a spoonful of whole grains, 1 fruit.
• Lunch: 60 grams of dried legumes with vegetables.
• Dinner: 150 grams of grilled white meat with a side of green leafy vegetables.

Featured Image Credit: Photo by Ella Olsson on Unsplash

References 

1. Risk factors contributing to type 2 diabetes and recent advances in the treatment and prevention: https://pubmed.ncbi.nlm.nih.gov/25249787/
2. Risk factors for type 2 diabetes mellitus, Barbara Fletcher 1, Meg Gulanick, Cindy Lamendola: https://pubmed.ncbi.nlm.nih.gov/11800065/
3. International tables of glycemic index and glycemic load values: 2008, Fiona S Atkinson 1, Kaye Foster-Powell, Jennie C Brand-Miller: https://pubmed.ncbi.nlm.nih.gov/18835944/
4. The Relationship between Glycemic Index and Health, Jennie Brand-Miller 1, Anette E Buyken 2: https://pubmed.ncbi.nlm.nih.gov/32093020/