Managing Diabetes – how important are diet and lifestyle?

Understanding Diabetes and Its Growing Impact

One in ten people around the world are living with diabetes.  The burden of diabetes is continuously increasing and research shows that Ireland is ranked 7th in the world for diabetes related expenditure per person.  The economic burden of this disease is becoming a challenge for health services.  New awareness campaigns are being delivered throughout Ireland to educate, support and empower people with diabetes.
Type 2 diabetes occurs when the body doesn’t make enough insulin or doesn’t use the insulin it produces efficiently.  
Prediabetes occurs when blood glucose levels are higher than normal but not high enough for a diabetes diagnosis.  Glucose is highly toxic in high amounts, damaging arteries, brain cells, kidneys and eyes.
Diabetes, especially Type 2 diabetes, is an area where diet and lifestyle changes can have a powerful effect.

Diet Recommendations for Managing Type 2 Diabetes

1. Follow a low carbohydrate diet – cut back on bread, potatoes, pasta and rice.  Bulk up meals with more vegetables.
    
2. Eat more protein at all meals- to help balance blood sugars and keep you feeling fuller which can help with cravings.  Good protein sources include spelt bread, eggs, yogurt, nuts, seeds, cheese, fish, lean meats, beans and lentils.  
    
3. Avoid completely fizzy drinks- juice, no added sugar drinks etc as they contain large amounts of fructose which can create fatty liver disease.
    
4. Make your own smoothies- using natural ingredients such as berries, yogurt, coconut water, spirulina, turmeric, cinnamon, nuts and seeds – have as a breakfast option or healthy snack.
    
5. Try apple cider vinegar- Try in water before meals to help with sugar cravings – it contains probiotic activity as well as digestive enzymes.
    
6. Focus on increasing fibre in your diet – it is your friend in terms of managing blood sugars and for weight management.  Soluble fibre found in apples, bananas, oats, peas, beans and avocado helps control blood sugar by slowing down digestion.  Remember to take it slowly when adding in more fibre to your diet to avoid digestive discomfort.
    
7. Concentrate on healthy fats at mealtimes – oily fish, extra virgin olive oil, nuts, seeds, avocado etc – these foods have no effect on insulin rising in the body so don’t create a sugar spike.
    
8. Switch to dark chocolate- which contains magnesium and make your own homemade treats like protein balls or chocolate bark with added nuts or seeds.
    

How Gut Health Impacts Blood Sugar and Diabetes

Studies have shown that people with Type 2 diabetes have a less diverse and less balanced gut microbiome.  Gut bacteria plays a significant role in the absorption of carbohydrates and fats and can influence the body’s ability to regulate blood sugar levels.
Healthy bacteria in the gut can be negatively affected by antibiotics, steroids, high sugar diet, stress, smoking, yeast infections and inflammation.
Probiotics can help boost gut bacteria which will help with sugar cravings and weight management.

Sometimes, our bodies think we are hungry but in fact, we are dehydrated!  If you feel you don’t drink enough water, try to introduce herbal teas which are both medicinal and hydrating.  The best type of herbal tea for sugar cravings include ingredients like cinnamon, cardamom and ginger.

Exercise is key in helping to improve insulin sensitivity so that the body can regulate levels and prevent insulin resistance.  It is recommended to take a 15-minute walk particularly after a large meal which will help with digestion and improve blood sugar balance.
 

Davina Dowling,

Nutritional Therapist