Tips for a balanced diet for diabetes
Diabetes is a chronic disease that occurs when the pancreas either does not produce enough insulin or the body cannot use the insulin produced effectively, thus leading to an increase in blood sugar levels.
The two main forms are diabetes mellitus type 1 and type 2. In type 1 diabetes, an autoimmune reaction leads to the destruction of the insulin-producing beta cells in the pancreas. Type 2 diabetes, which is more common, has a strong genetic component and is closely linked to overeating. An impaired insulin effect on the body's cells (insulin resistance) and an initially increased but later reduced insulin secretion by the beta cells cause hyperglycemia.
In particular, an increase in the prevalence of type 2 diabetes has been predicted in recent years. In 2014, 8.5% of adults aged 18 and over had diabetes. In 2019, diabetes was the direct cause of 1.5 million deaths, with 48% of all diabetes-related deaths occurring before age 70. [1]
The general symptoms of diabetes are:
1 - Reduced performance and fatigue
Patients often feel listless and tired.
2 - Polyuria and polydipsia
Common and distressing symptoms include increased thirst (polydipsia) and increased urine output (polyuria). These occur because glucose, an osmotically active particle, draws water with it, causing increased urination.
3 - Calf cramps
Many people with diabetes suffer from painful calf cramps. The cause is a loss of potassium and magnesium, which is caused by increased urine excretion (polyuria) and increased glucose excretion in the urine (glucosuria).
4 - Pruritus (itching)
Itching often occurs and can affect various parts of the body. The reason is unclear.
5 - Visual disturbances
Strong fluctuations in blood sugar levels can lead to temporary visual disturbances. These are caused by the osmotic swelling of the lens, which leads to a temporary change in refractive power (often myopia).
Type I diabetes usually manifests itself quickly, compared to type II diabetes, which develops gradually.
How is diabetes diagnosed? [2]
| Determination in the blood | Diabetes Mellitus | Prediabetes | Normal |
|---|---|---|---|
| Glucose in mg/dL (fasting at least 8h) | ≥126 (≥7.0 mmol/L) | 100–125 (5,6–6,9 mmol/L) | < 100 (< 5,6 mmol/L) |
| HbA1c in % | ≥6,5 (≥48 mmol/mol Hb) | 5,7–6,4 (39–47 mmol/mol Hb) | < 5,7 (< 39 mmol/mol Hb) |
| 2-h value of the oGTT* in mg/d | ≥200 (≥11,1 mmol/L) | 140–199 (7,8–11,0 mmol/L) | < 140 (< 7,8 mmol/L) |
Therapy for diabetes mellitus:
The treatment of diabetes mellitus is complex and multifaceted, with the type of therapy strongly depending on the type of diabetes. Insulin therapy is always necessary for type 1 diabetes. For type 2 diabetes, however, conservative treatment options are also available, such as changing your diet. [3]
Tips for a balanced diet for diabetes or prediabetes:
- Prefer whole grain products Eat only whole grain products and aim for at least three portions per day. Whole grain products are rich in fiber, vitamins and minerals that are important for good digestion and general health.
- Avoid industrial sugar Avoid industrial sugar and artificial sweeteners. Instead, you should prefer foods with a low glycemic index (GI) and high protein content, which keep blood sugar levels stable. Examples include soy, fruit, milk, whole grains, oatmeal, legumes and sweet potatoes.
- More vegetables, fruit, nuts and legumes These foods are rich in nutrients and fiber. They help reduce the risk of chronic diseases and support digestion.
- High-quality meat in moderation Reduce meat consumption, but make sure the meat you eat is of high quality.
- Consume good fats Focus on healthy, metabolically active fats such as olive oil, avocado, nuts and seeds. These fats support heart health and help regulate cholesterol levels.
Foods divided by glycemic index (GI):
- Low GI (less than 55) Soy, fruit, milk, whole grains, oatmeal, legumes, sweet potatoes.
- Medium GI (55 - 70) Honey, oranges, basmati rice, wild rice, whole grain bread.
- High GI (over 70) Potatoes, wheat products, short grain rice.
One-Day Meal Plan For Diabetes Mellitus
Breakfast - Sunrise Bowl
Ingredients:
- 4 large strawberries
- 1 orange
- 1 nectarine or 1/2 apple
- ½ teaspoon peeled, finely chopped fresh ginger root (optional)
- 1 teaspoon almond butter
- 2 tablespoons oatmeal
- 120 ml sheep's or goat's yogurt or plant-based yogurt (preferably without added sugar)
Preparation: Mix all ingredients and enjoy!
Mid-Morning Snack
Ingredients:
- 5 cherry tomatoes
- 3 canned artichokes (in water, not oil)
- 1 small cucumber
- 3 small radishes
- 1 teaspoon olive oil or tahini
- Salt and pepper to taste
Preparation: Mix all ingredients and enjoy!
Lunch - Chicken Salad with Fennel
Ingredients:
- 1 cup mixed lettuce
- 2 chopped radishes
- 4 slices fennel (each 1/4 inch thick)
- 1 cooked chicken breast or thigh meat (about 3 ounces), sliced
- 6 cherry tomatoes, halved
- 6 olives
- ¼ avocado, sliced (optional)
- 1 tablespoon walnuts or almonds (optional)
- 2 tablespoons lemon vinaigrette
Ingredients for the dressing:
- 2 tablespoons fresh lemon juice
- 1 teaspoon finely grated lemon zest
- ¼ teaspoon salt
- ½ teaspoon Dijon mustard
- 3 tablespoons olive oil
- Salt and pepper to taste
Preparation: Toss the vegetables, radishes and fennel with 1 tablespoon of the vinaigrette. Place the mixture on a plate and top with the chicken and remaining ingredients. Drizzle with the remaining vinaigrette and serve.
Afternoon Snacks
- 1 cup blueberries and raspberries
- 10 almonds or cashews or 2 Brazil nuts
Dinner - Bibimbap Bowl
Ingredients:
- 1 cup cooked wild rice or basmati rice
- 1 cup baked vegetables (sweet potatoes, carrots, butternut squash, broccoli)
- 80 g chicken breast
- 1 boiled chicken egg
- 1 tablespoon soy sauce or teriyaki sauce
- ¼ avocado, peeled, pitted and chopped
- Sea salt to taste
Preparation: Place the chopped vegetables and chicken breast on a baking sheet, sprinkle with 1 tablespoon olive oil, some pepper, salt and dried oregano and bake at 180 degrees Celsius for about 25 minutes until the vegetables are soft. Place the rice in a large bowl. Add the roasted vegetables, boiled egg, avocado and chicken.
Season with soy sauce or teriyaki sauce to taste, mix everything together and enjoy!
For the full meal plan tailored for Diabetes Mellitus, check out Feat - Nutrition Coach app.
