Diabetes Nutrition: Basic Rules and Allowed Foods

Currently, diabetes is a global problem. In the past decade, the number of people with diabetes has more than doubled to 425 million, and it is predicted that this number will reach 629 million by 2045.

diabetesis a group of endocrine disorders associated with impaired glucose absorption that results from absolute or relative insulin deficiency, resulting in hyperglycemia (persistently elevated blood glucose levels). The disease is characterized by a chronic course and disruption of all types of metabolism due to disruption of carbohydrate metabolism; fat, protein, mineral and water-salt metabolism are also disturbed.

Let's look at the reasons why this disease occurs. Type 1 diabetes is characterized by the destruction, or destruction, of pancreatic cells. This often results in absolute insulin deficiency. The development of type 1 diabetes involves genetic factors and environmental factors - viral infections, nutrition, toxins, hygiene. Type 2 diabetes is characterized by insulin resistance and relative but not absolute insulin deficiency, and is manifested by persistent hyperglycemia. The main problem with any type of diabetes is elevated blood sugar levels and carbohydrate starvation of the cells, as glucose cannot enter the cells and instead sits idle in the blood.The treatment of diabetes is mainly based on dietary therapy. Regardless of the type of diabetes, the general principle of nutrition is to advise patients to reduce the carbohydrate load in the diet to 5-7% and increase the intake of vegetable fats. Previously, diabetics were advised to eliminate simple carbohydrates entirely, but today there is an increasing emphasis on personalized diets, including individual selection of food baskets and calorie counting. Currently, a popular slogan is: "There are no limits to diabetes, only a correct lifestyle. "The diet for diabetics is based on the glycemic index. Essentially, the index reflects how quickly their sugars are absorbed into the bloodstream. High index products - jams, biscuits, cakes - have high absorption rates. Products with a lower index (cereals, fruits) have a lower index. The slower the absorption, the easier it is for the pancreas to cope with the load. Therefore, foods with a GI as high as 55 will gradually break down with little to no sugar gain.Also, don’t forget the insulin index of a food, which reflects the amount of insulin increased by food consumption. The insulin index of a food is very important for diabetics to predict how the body will react when eating a specific food and to correctly calculate the dose of insulin preparations (short-acting and long-acting) to be injected after a meal.

Any meal, even protein, causes a massive release of the hormone insulin. The more insulin fluctuations during the day, the more likely you are to develop insulin resistance, which can lead to type 2 diabetes. Everyone's favorite dairy and cultured dairy snacks, like cottage cheese, kefir, and yogurt, have a very, very high insulin index, which means insulin fluctuations can fluctuate wildly in response to your mood and irritability.

Let's consider the different dietary options and characteristics depending on the type of diabetes.

Basic Nutritional Rules for Type 1 Diabetes

with the first typeThe patient is completely dependent on insulin injections and the diet is designed with insulin administration in mind. People with diabetes need to study the presence of carbohydrates (bread units) in food to determine the dose of hormones that will help absorb the carbohydrates. A bread unit is a traditional concept meaning that any product contains a certain amount of 12 grams of carbohydrates. It is recommended to consume no more than 12 units of bread per day. Insulin is injected half an hour before meals, so it's important to know exactly what to eat and how much carbohydrate to absorb from the food. Eat no more than 5-6 units of bread with each main meal, and an additional 2-3 units of bread.You should almost completely avoid foods containing easily digestible (simple) carbohydrates. These are candies, jams, condensed milk, marshmallows, jams, halva, cakes, jams, etc. , as well as oat and semolina porridge, mashed potatoes. Reducing the amount of carbohydrates in your diet that raise blood sugar can reduce the need for medications. Consuming the same dose as before switching to a low-carbohydrate diet may cause hypoglycemia. When starting this diet it is necessary to regularly measure blood sugar and adjust the dosage of medications accordingly.

Daily caloric intake is divided into 4-5 meals. According to the BJU ratio, the distribution is as follows: protein accounts for 20-25% of the total diet, fat accounts for 30%, of which saturated fat does not exceed 10%, and carbohydrates 45-50%.

Basic Nutritional Rules for Type 2 Diabetes

Tighter constraints are needed for non-insulin-dependent variants of the disease. This is because this form often occurs in the context of obesity, where the blood contains not only high levels of glucose but also high levels of insulin. However, what often happens is that insulin resistance (which subsequently leads to type 2 diabetes) does not manifest itself in any way for a long time, and even people with insulin resistance are not always overweight, but blood sugar levels in the blood continue to remainAt high levels, this situation can lead to very tragic consequences. Dietary nutrition for type 2 diabetes helps restore the cells' ability to absorb sugar and helps restore the cells' sensitivity to insulin. type 2 diabetesMainly a disorder of carbohydrate metabolism. But at the same time, other types of metabolism are affected - lipids, proteins, minerals. Treatment for type 2 diabetes includes diet, moderate exercise, stress management, and medications (diabetes medications).Type 2 diabetes diet based on key principles:

1. Rich vegetables– Vegetable consumption may depend on age, gender and frequency of weekly exercise. In general, women who exercise for 30 minutes a day are recommended to consume at least 500 grams of vegetables per day. For more strenuous exercise, it is recommended to increase the amount of vegetables to 800 grams. For men, the recommended amounts of vegetables are 600 grams and 1000 grams respectively.
2. unsaturated fat– The presence of adequate amounts of polyunsaturated and monounsaturated fats in the diet helps maintain cholesterol levels within normal limits and reduces the risk of cardiovascular disease, one of the most common long-term complications of diabetes. Unsaturated fats are found in many foods, including nuts, avocados, fatty marine fish, and olive oil.
3. avoid processed foods– Nutritionists and doctors agree that avoiding processed foods has a positive impact on health. Processed foods tend to have a higher glycemic index due to added substances that ensure a longer shelf life. Regular consumption of such foods can have a negative impact on the health of diabetics.

healthy food for diabetes

1. green leafy vegetablesSpinach, cabbage and bok choy are low in calories but rich in nutrients such as vitamin C, beta-carotene and magnesium, which may help prevent diabetes. One serving per day (approximately 106 grams) reduces the risk of type 2 diabetes by 14%.
2. beansThese fiber-rich foods can help stabilize your blood sugar levels. Beans are low in saturated fat, which is bad for your heart.
3. fishOmega-3 fatty acids– A good helper in preventing diabetes and reducing the risk of cardiovascular disease. The body requires omega-3s for the synthesis of red blood cells and cell membranes, they help the body absorb other vitamins, and most importantly, they inhibit chronic inflammation, which is an inevitable accompaniment of insulin resistance.
4. olive oilIt is a staple of the Mediterranean diet and is important for heart health because it is rich in monounsaturated fatty acids. These fats (also found in large amounts in nuts) are important in preventing diabetes by helping the body effectively control blood sugar levels.
5. nutAs a source of monounsaturated fatty acids, nuts are rich in magnesium, another important nutrient. Global studies show that people who regularly eat nuts have a lower chance of developing diabetes.
6. citrusAll citrus fruits contain antioxidants - great helpers in maintaining the balance of insulin in the blood.
7. whole grainsEating whole-wheat bread, quinoa, and brown rice can lower your risk of diabetes. Whole grains are rich in fiber, which helps the body control blood sugar levels. Complex carbohydrates are a buffer that protects us from spikes in blood sugar, so if you want to eat something high on the glycemic index, combine it with a complex carbohydrate.
8. CinnamonDelicious spices help the body regulate insulin levels. Cinnamon is an insulin sensitizer, meaning it helps increase the sensitivity of cells to insulin. The spice helps in the treatment of hypertension (chronic high blood pressure), reduces sugar concentration in the blood, improves overall health and positively affects metabolic processes when used systematically in the required dosage.
9. gingerIt is a catalyst for metabolic processes, lowering blood sugar levels, cholesterol and blood clotting indicators. Recommended to be consumed fresh daily as a condiment or tea base.

Taboo foods for diabetics

Today, doctors try not to impose strict restrictions on diabetic patients and do not force them to strictly limit permitted and prohibited foods. Even with type 2 diabetes, in which diet plays a role, you can eat a variety of foods, but people with the disease still must eliminate many foods from their diet. In fact, the following list is recommended for anyone concerned about their health to exclude from their diet.

1. SweetThe blacklist includes sugar and all products containing excess sugar. We must forget about ice cream, chocolate, jam, marmalade, candies, preserves, halva and other sweets.
2. bakeryNo sweet bakery products: muffins, cookies, buns, white bread and loaves.
3. fatty foodsThese dishes can significantly increase your blood sugar levels. Therefore, people with diabetes should avoid duck, pork, mutton, lard, mayonnaise and cream. It is also recommended to exclude sweet yogurt, high-fat cottage cheese and cheese.
4. Semi-finished productsThey contain lots of flavorings, stabilizers and flavor enhancers. It is not advisable to eat fish sticks, ready-made industrial steaks, dumplings, sausages, and sausages.
5. Trans fatEating them can harm not only diabetics but also healthy people. Prohibited products include margarine, confectionery grease, spreads, French fries, hot dogs and burgers.
6. fruitIt is not recommended to eat certain fruits and dried fruits that cause a strong increase in blood sugar. Among them are dried apricots, dates, figs, raisins, persimmons, melons, grapes, and bananas.

Table 9 Diabetes

The diet was developed by scientists specifically for people with diabetes and has long been used in hospitals and at home.Table 9 includes:

• 300 grams of fruit;
• 80 g vegetables;
• 100 g mushrooms;
• 1 tbsp. natural juices;
• 300 grams of meat or fish;
• 200g low-fat cheese, 500ml fermented dairy products;
• 100-200 g bran, rye, wheat bread mixed with rye flour or 200 g cereal (ready), potatoes;
• 40-60 grams of fat.

main course

• Soup: vegetable, cabbage soup, beetroot soup, borscht, vegetable and meat okroshka, fish or light broth, cereal and vegetable mushroom soup.
• poultry, meat: Rabbit, veal, chicken, stewed, minced, boiled, turkey.
• fish: Barracuda, cod, cod, pike and lean seafood, stewed, steamed, boiled and grilled in sauce.
• snack: Mixed vegetables, vinaigrette, edible fish and aspic, vegetable caviar, unsalted cheese, butter seafood salad.
• candy:Desserts made with berries, fresh fruit, berry mousse, sugar-free jelly, sugar-free jam and marmalade.
• egg dishes: Soft-boiled eggs, egg white omelets, placed in dishes.

Other Diet Strategies for Diabetes

Of course, we should not forget that all diets are formulated strictly individually, taking into account the age and gender of the patient as well as his level of physical activity.As a result, there are many options for dietary strategies for diabetes today. It has been shown to be effective if necessary to normalize weight in patients with type 2 diabetes.mediterranean diet, which is based on daily physical activity.The basic principles of diet are:

• 5 divided meals per day – 3 main meals and 2 snacks;
• Breakfast should be rich in carbohydrates, mainly complex carbohydrates;
• a light dinner that includes lean protein and vegetables;
• You need to consume more than 1kg of various vegetables and herbs during the day;
• It’s important to maintain a drinking habit – at least 7-8 glasses of water per day.

The main sources of fat in the diet are– Unrefined olive oil, sometimes sesame, rapeseed and peanut are used. The Mediterranean diet has limited amounts of animal fat.

Pay special attention to Omega-3 fatty acids and oleic acid found in oils, fatty fish, and seafood. These fatty acids have a huge impact on preventing atherosclerosis, improving insulin sensitivity, and helping immune cells detect inflammation and suppress it.The carbohydrates in the Mediterranean diet are mainly complex and low glycemic index - durum wheat pasta, beans, rice, lentils, semolina bread, seasonal vegetables and fruits.Protein comes in the form of low-fat soft cheeses, eggs, fish, seafood and rarely poultry.

Another dietary option for diabetes isLCHFand keto diet. The essence of this eating strategy is to consume a small amount of carbohydrates and a large amount of fat. The intake of carbohydrates on the fat diet is limited to 50 grams per day, while on the keto diet the restriction is even stricter - no more than 10 grams of carbohydrates.

The following foods are completely eliminated from the ketogenic diet::

• Sugar, honey, artificial sweeteners;
• sweet carbonated drinks;
• Yeast breads and pastries;
• cereals, porridges, muesli and breakfast cereals;
• Skim milk, kefir, yogurt;
• sweet curd;
• Margarine.

In the concept of the LCHF diet, insulin is a dangerous thing, because when we eat something high in carbohydrates, the carbohydrates are broken down into glucose, the blood sugar level begins to rise sharply, and the corresponding insulin level will also increase greatly, so thatBy transporting glucose to muscles, liver and fat cells, insulin is "responsible for our obesity. "Additionally, protein can increase insulin levels, as can carbohydrates. And fat doesn't raise insulin levels at all, which favors insulin resistance and, if necessary, increases cell sensitivity to insulin.

childhood diabetes

Diabetes in children can be caused by a genetic predisposition, poor diet (including excessive consumption of simple carbohydrates and sweets), or it can be caused by emotional or physical trauma. Treatment of diabetes in children and adults includes therapeutic diet and insulin injections for type 1 diabetes.The diet of diabetic children should be rich in vegetables such as cauliflower, onions, spinach, and garlic. You can eat fruit, meat, poultry and fish without added sugar. It is recommended to offer milk and cheese with lower fat content to children, provided the child does not have an intolerance to cow's milk protein. When cooking meat or fish, spices can be used to promote better protein absorption.All confectionery products, candies, grapes, apricots, rice, baked goods, biscuits, plums should be excluded. Parents of children with diabetes need to learn how to calculate the consumption of units of bread when feeding their children, as well as calculate the required dose of insulin. The children themselves need to learn these skills as early as possible.

gestational diabetes

otherdiabetes type– Pregnant women suffer from gestational diabetes, which is very common nowadays.

Increased blood sugar during pregnancyIt is one of the most common metabolic disorders among expectant mothers. Gestational diabetes or maternal diabetes refers to diabetes that occurs during pregnancy and is limited to pregnancy. During pregnancy, the production of sex hormones (estrogen and progesterone, hCG) and the hormone cortisol, which inhibits the action of insulin, increases dramatically. As a result, pregnant women's blood sugar levels increase. Hyperglycemia during pregnancy will not only affect the woman's own health, but also the health of the fetus, so timely diagnosis and follow-up corrective measures are needed.Women face particular risks:

• Overweight or obese (BMI greater than 25 kg/m²– double the risk, over 30 – triple);
• multiple pregnancy;
• After IVF;
• Have polycystic ovaries;
• More weight gain during true pregnancy;
• With glycosuria (glucose in the urine);
• Have a close relative with diabetes;
• Previous pregnancies were burdensome - GDM, delivery of a large fetus, intrauterine fetal death.

Gestational diabetes is not only harmful to the mother, it can also affect the health of the unborn baby. Therefore, at 4-5 years of age, such children are many times more likely to be overweight and obese, at 10-11 years of age, blood pressure is increased, in adolescence the risk of diabetes is 20-40%, non-alcoholic diseasesThe chances of fatty liver disease are significantly increased.If GDM is not detected in time or the expectant mother does not take any action to treat it, thenSignificantly increased risk:

• Premature aging of the placenta, resulting in delayed fetal development;
• premature birth;
• Polyhydramnios;
• Development of a larger or disproportionately larger or edematous fetus;
• increased blood pressure, preeclampsia;
• Need for caesarean section;
• trauma experienced by women and children during childbirth;
• Neonatal hypoglycemia and breathing problems;
• The most serious complication of untreated GDM is fetal death.

Therefore, it is important to understand that diabetes is not some kind of life sentence; it simply imposes certain obligations on a person in terms of diet and physical activity. Proper, balanced nutrition is crucial for any type of diabetes. Although reducing carbohydrates and saturated fats in the diet can help with weight loss (people with type 2 diabetes often suffer from excess weight), it is important to make changes in lifestyle and eating habits themselves. If in type 2 diabetes the good effect of lowering blood sugar levels is achieved not only through appropriate food choices but also through a series of physical exercises that help improve the transport function of glucose to muscle cells, then in type 1 diabetes nutrition plays a roleplay a leading role.