People diagnosed with diabetes often wonder what foods are good for them to keep their blood sugar levels in a normal range. We often get the question from patients, “Can a good diet help control diabetes?”. Evidence shows that a good diet low in carbohydrates and sugar can help people with diabetes avoid or delay many of the complications that often accompany the disease. A good diet may not cure the disease, but it can certainly help you to manage diabetes.
People diagnosed with diabetes have difficulty processing foods such as sugars and carbohydrates. Instead of processing them normally, they stay in the body and raise blood sugar levels. When this happens, it is called glycemia – sugar in the blood. Both people with type I and type II diabetes have too much glucose in their blood. Because glucose is not metabolized normally, it causes problems with the kidneys, liver, vision, heart, and blood circulation in the long run.
People with diabetes are usually prescribed medication or insulin. Both medications help the body process blood sugar. However, these medications and insulin cannot replace a healthy diet. Taking medication or insulin is not a permission to consume all the sugars and carbohydrates they can get their hands on. It is absolutely essential that a person with diabetes not only take the medication or insulin as prescribed, but also follow a diabetic diet.
Diabetes mellitus is primarily caused by genes and lifestyle factors. One of these lifestyle factors is an unhealthy diet. The question is, what is healthy and what is unhealthy? Patients need to know which foods should be avoided and which foods can be consumed in moderation.
What are Healthy Foods?
According to the World Health Organization, Healthy foods are ones that provide you with all the essential nutrients your body requires to maintain wellness and keep you powered up. There are different types of foods – carbohydrates, fat, protein, vitamins, minerals and water and all of them are most essential nutrients that make up a healthy, balanced diet. The precise components of a varied, balanced and healthy diet vary according to individual characteristics (e.g., age, gender, lifestyle and level of physical activity), cultural context, locally available foods and dietary habits. Nonetheless, the basic principles of a healthy diet remain the same. (World Health Organisation 2020). Patients must be familiar with locally available foods and dietary habits, which foods should be avoided and which foods can be eaten sparingly.
What Food Source Influences Diabetes and Metabolism?
The main food source that influences Diabetes and Metabolism are food that are high in Glycemic Index (GI rate which carbohydrates are the worst for those with diabetes.). When people consume food with a high carbohydrate content, the digestive system breaks down the digestible carbohydrates into sugar, which is then released into the blood.
Foods with high glycemic index are rapidly broken down during the digestive process, such as white bread and are quickly absorbed into the bloodstream. Whereas, foods with a low glycemic index, such as legumes, beans, and oats, are broken down slowly during digestion and absorbed slowly (Ojo, et al. 2018). For this reason, Foods with low glycemic index have a slower effect on blood glucose levels and insulin response, making them a better choice for blood glucose control.
The carbohydrates that are at the top of the list, such as white bread, take longer to digest and should be avoided. Carbohydrates that are low, such as brown rice, can be eaten in moderation. It is not easy for anyone to totally avoid carbohydrates. This is why it is so important to become educated about the glycemic index when managing diabetes.
However, that a particular food source has a low glycemic index does not make it as healthy to consume at all the time. The purpose of the Glycemic Index is to help individuals establish which foods should definitely be avoided and which foods are good to be eaten in moderation. (World Health Organisation 2020)
Why should I avoid high GI foods?
High GI foods drive up blood glucose levels and cause your body to produce more insulin.
In sum, a healthy diet alone cannot cure a diabetes condition, but foods with a low glycemic index and high protein content can help a affected person live longer and healthier. It is preferable to eat a healthy, balanced diet that is low in fat, salt and sugar. Incorporate more vegetables and fruits into your daily diet. Healthy eating habits not only control your blood sugar, but also help with weight loss.
