Diet for Diabetics - Live healthy despite sugar
Diabetes is an illness that affects a large proportion of the population.
Your blood sugar level is like a rollercoaster, constantly going up and down. Your circulation is acting up and you don’t know why. There are many myths surrounding the topic, for example, many say: “If you eat a lot of sugar, you automatically get diabetes!”.
But is that so? We will shed light on the topic and explain what diabetes actually is, how the disease works and what you should and should not eat. With us you will learn how to prevent and manage diabetes.
Diabetes mellitus - What is sugar anyway?
Diabetes mellitus (meaning urine that is sweet like honey) is a metabolic disease. In particular, it is the carbohydrate metabolism that does not function correctly, which causes the blood sugar level to rise abnormally. The hormone insulin – which is produced by the pancreas and to which our cells react – plays a key role in this system.
What causes Diabetes?
In the UK, almost 4 million people were diagnosed with diabetes in 2019. This includes both Type 1 and Type 2 diabetics. Why is this?
The influence of our genes
If your Grandma, Grandpa and maybe even your Mum or Dad suffer from the disease, you are probably wondering if you will also get diabetes.
Our genes play a role in Diabetes alongside other influences
However: diabetes is a disease that is triggered by many different factors. There are also different types of diabetes – Type 1 and Type 2.
| Type 1 | Type 2 | |
|---|---|---|
| Prevalence | 390 | 3,510,000 |
| Diagnosed during | Childhood and adolescence | Adulthood, increasingly often during adolescence |
| Genetic disposition | Low | High |
| Symptoms | Thirst, frequent urination, weight loss, tiredness | Tiredness, becoming ill more often |
| Insulin | Not produced, although cells react well to it | Normally produced, however cells do not react to it |
Something to keep in mind: an unhealthy lifestyle with little exercise and a poor diet promotes changes in the genes involved in the development of diabetes.
Can Diabetes cause obesity?
Often is it exactly the opposite! Too much weight on the hips puts strain on the carbohydrate metabolism, which could become damaged.
Due to a disturbed metabolism and an unstable blood sugar level, it could happen that you gain weight unintentionally! It is difficult to determine the beginning of such a vicious circle.
Almost80% of all Type 2 Diabetes cases can be attributed to obesity.
What happens when we eat carbohydrates?
When we eat food that contains carbohydrates, like fruit, bread or potatoes, the enzyme amylase breaks down their long-chain carbohydrates into individual sugar molecules. These molecules migrate into the small intestine and from there into the blood. The blood sugar level rises.
In reaction to this, the pancreas releases the signal hormone insulin. Insulin acts like a key for sugar – it opens the closed doors to the cells, so that the sugar can enter the cells. As soon as the sugar has been transported out of the blood and into the cells, the blood sugar level drops again.
What does insulin have to do with Diabetes?
If the cells are constantly oversupplied with sugar, for example through too little movement and too much sugar in the diet, it is possible that the cells start to protect themselves by no longer taking in sugar – in the form of insulin resistance.
This means that when sugar from food enters the bloodstream, the pancreas secretes insulin, but the cells no longer react to it. Therefore the blood sugar level remains high. Insulin resistance is not diabetes, but a precursor that needs to be fought effectively!
Metabolic Syndrome - the big precursor
Many people are not diagnosed with diabetes until they see a doctor about complications that have already arisen.
These complications are summarised as metabolic syndrome. Metabolic syndrome consists of:
- Carrying excess body fat, particularly around the waist.
- Increased fasting blood sugar level.
- High blood pressure and
- Increased blood fat level and a low HDL cholesterol level.
Metabolic Syndrome must be detected early so tha Diabetes does not develop.
How high is my risk of develop Diabetes?
There is a whole range of possible influences that increase the risk of developing diabetes. You probably know many of these by now, but here is an overview:
- Genetic disposition
- Family history of heart disease and stroke
- Disturbed glucose metabolism
- Age (the older you are, the higher the risk of developing diabetes)
- Inactive lifestyle
- Being overweight
- Eating a diet too rich in calories
Can I prevent Diabetes?
Numerous studies have shown that Type 2 diabetes can generally be prevented with diet and exercise. People who have a healthy weight have the best chance of a life without diabetes. Therefore, for people who are overweight, weight loss is the first step in preventing diabetes.
The basic building block: a healthy diet
Good news: a healthy, balanced diet is a sufficient way of preventing diabetes.
That means:
| Amount | Nutrients | Food |
|---|---|---|
| 1.5 – 3g per kg of body weight | Protein | Low-fat fish, low-fat meat, dairy and soya products, pulses |
| 0.5 – 1g per kg of body weight (if overweight) to 1.5g (at a healthy weight) | Fat | Olive oil, coconut oil, linseed oil, avocados |
| 1 – 2g per kg of body weight | (Complex) Carbohydrates | Potatoes, oats, quinoa |
| 5-6 Handfulls | Vegetables | Spinach, mushrooms, cauliflower, carrots, peas |
| 1-2 Handfulls | Fruit | Berries, apples, bananas |
| 1.5 – 3L | Sugar-free drinks | Water, tea, coffee |
An active lifestyle prevents Diabetes
People who exercise and have an active daily life have a 25-40% lower risk of becoming diabetic. Fortunately, that applies to all types of exercise: the journey to work, playing sports, jogging, gym or yoga! It is recommended to do five to seven hours of exercise per week.
In addition to weight loss, exercise also helps the cells respond better to insulin. Sport therefore counteracts insulin resistance!
You can find an overview of our recommendations for sport here:
| Type of training | Frequency per week | Length of training session | Type of training |
|---|---|---|---|
| Endurance training | At least 3x | 20 min. (intensive workout) 60 min. (medium intensity) | Swimming, running, rowing, cycling, football, tennis |
| Strength training | At least 2x | 60 min. hypertrophy training | Gradual increase of weights |
| Combination of endurance and strength training | At least 3x (as alternative to separate trainings) | See above | See above |
How can Upfit help prevent Diabetes?
We are your contact for all your questions about healthy eating and sport.
With us, you will improve your chances of living a long, healthy and happy life:
- We will help you create your weight loss plan
- We provide you with healthy recipes
- We adapt to your preferences
- We will plan your training schedule
How should someone with Diabetes eat?
From a scientific perspective, even in cases where diabetes has already developed, there is no longer any reason to completely give up certain foods. What is important is a healthy, balanced diet. It is not yet possible to make general nutrient-related recommendations for diabetics, as the current studies in this area are not yet sufficient.
As with any healthy diet, it is sensible to prioritise natural ingredients.
Can I eat any carbohydrates at all?
You know by now that carbohydrates and diabetes influence each other. The type of carbohydrate is of particular importance. You should choose complex carbohydrates with lots of fibre and try to avoid sweets and quick release carbohydrates as much as possible. In order to find out which carbohydrates are complex or simple, there is the principle of the glycaemic index or the glycaemic load.
How does sugar effect the blood sugar level?
The glycaemic index (GI) indicates the extent to which 100g of carbohydrates from a specific food causes the blood sugar levels to rise. The reference value is the increase in blood sugar caused by 100g of glucose.
With GI, the portion size is not taken into account. Portion size is therefore factored into the glycaemic load (GL).
In your diet, you should prioritise foods with a low GL to allow your blood sugar to rise slowly.
Want to learn more about how carbohydrates affect your blood sugar? Find everything you need to know about the glycaecemic index and the glycaemic load in this article!
Why fibre is particularly good:
The positive effects of fibre on diabetes are well proven. It is best to choose whole-grain products and pulses as well as leafy vegetables and fruit in order to ensure that you are comsuming sufficient amounts of fibre. The recommendations for fibre intake are slightly higher for diabetics: you should consume at least 40g of fibre a day!
Fats - how much can I eat?
The optimal amount of fat must also be individually determined in diabetes cases. In general, the same recommendations apply as for those without diabetes.
Many Type-2 diabetics are looking to lose weight. Therefore, due to the energy density of fat (9 kcal per gram), it is best to enjoy it in moderation. You should also make sure to use healthier cooking methods (steaming, boiling, grilling).
Omega-3 fats are especially important for your brain, your cells and for fighting infections!
These foods are great for meeting your omega-3 fat requirements:
| Food | Amount | Physiologically effective* amount of Omega-3 fatty acids | Daily requirements |
|---|---|---|---|
| Linseed oil | 1 tbsp. | 264mg | 250mg |
| Rapeseed Oil | 1 tbsp. | 43mg | 250mg |
| Chia Seeds | 1 tbsp. | 90mg | 250mg |
| Salmon | 100g | 2190mg | 250mg |
| Herring | 100g | 1910mg | 250mg |
| Mackerel | 100g | 1780mg | 250mg |
*Physiologically effective means that omega-3 fats from plant-based foods cannot be utilised 1:1 by the body. Therefore, the actual effective content of omega-3 fats is not identical to the amount contained.
Protein - not a problem for diabetics
As long as you do not have kidney disease, there is no reason why you should not have the same protein intake as those without diabetes. 1.5 – 3g of protein per kg of body weight actually improves your metabolism and makes it easier for you to lose weight. You are full for longer, can build and maintain muscles and even burn more calories.
Your 5 To-Do's for a healthy life with diabetes
- Watch your weight and pursue a healthy weight
- Prioiritise foods with complex carbohydrates
- Choose low-fat food and healthier cooking methods
- Drink 1.5 – 3L of (sugar-free) drinks
- Excercise! Preferably in the fresh air!
Frequently asked questions
None! There is no reason to give up any particular foods. So you do not have to give up your favourite fruit either.
It is best to keep a low glycaemic load here too. In terms of fruit, apples, berries, pears and oranges are suitable. As far as vegetables go, you can eat everything! From artichokes and spinach to courgette, you can try everything.
You can also enjoy alcohol in moderation! Wine in particular has a positive effect. Alcohol seems to increase the insulin sensitivity of the cells. However you should pay attention to the glycaemic index and the glycaemic load, even with alcohol. Beer, for example, has a high GI.
Sources
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