Mastering Diabetes: Nutrition Tips, Habits, and Insights for a Healthier You
According to recent studies, approximately 550 Canadians are diagnosed with diabetes every year. Diabetes is a complex chronic disease caused by nutritional patterns and lifestyle habits. Nutrition education is crucial for anyone who either struggles with the disease or does not. Unfortunately, physicians often lack the time to provide sufficient information and follow up with their patients. Managing diabetes primarily involves daily lifestyle habit changes and proper nutrition; thus, a significant amount of education and continuous follow-ups are necessary.
Poorly managed diabetes is regrettably quite common and can result in various side effects, such as kidney disease, cardiovascular issues, and numerous other complications.
If you have been newly diagnosed with diabetes, have prediabetes, or know someone dealing with this condition, here are a few habits to incorporate into your routine that can help in controlling your blood glucose levels.
1- Dink 1,5 to 2L (6 to 8 cups) of water daily.
Did you know that the human body is made of approximately 70% of water? choosing to drink water will not only keep you hydrated throughout the day but will also help reduce sugar levels, keep you from headaches and more!
2- Choose low glycemic index food
No matter if you struggle with diabetes or not, glucose is necessary for the body to function. Diabetes makes it harder for the body to process high doses of it at the same time. The glycemic index is a studied chart that classifies food according to how fast the carbohydrates in them get absorbed by the body, the higher the glycemic index is the faster they are absorbed.
Have a look at this glycemic index table to have an idea of what type of food to include more in your daily lifestyle.
https://guidelines.diabetes.ca/docs/patient-resources/glycemic-index-food-guide.pdf
Low glycemic index food will help slow the glucose absorbance and avoid glycemic spikes.
3- Track your CARB intake
It’s easy to lose track of what we eat, when someone is newly diagnosed with diabetes, it’s important to learn the main sources of carbohydrates and to track your portions. This will help you learn better the amount of carbs food has and how your body reacts to it!
Here is a great guide from Diabetes Canada that shows you how to track your carbs: https://www.diabetes.ca/DiabetesCanadaWebsite/media/Managing-My-Diabetes/Tools%20and%20Resources/basic-carbohydrate-counting.pdf?ext=.pdf
4- Add protein to your meals and snacks
Proteins are essential macronutrients used for energy and build up almost everything in your body. They are also very slow to digest and keep you full longer. here are some great sources of protein to add to your snacks and meals:
Hummus
Grilled beans
Greak yogurt
Hard boiled eggs
Meat
Fish
Lentils
Cheese
And more!
5- Spread your meals throughout the day
It’s important to have sources of carbohydrates with meals but it’s essential to spread them into small regular meals. This way, you avoid glycemic spikes.
6- Add snacks between meals
Planning regular snacks between meals will prevent you from intense hunger phases and will allow you to have a well-controlled blood glucose level.
7- High-fibre food helps lower glucose absorption
Fibre is another key element to look for, not only does it help keep you full but also decreases the amount of glucose AND cholesterol that can be absorbed through your gut.
8- Schedule at least 15-20 min exercise everyday
Exercise is a great way to keep your metabolism working the way it should be! Move your body every day in a way that makes you feel good, it can be gardening, walking, running, hiking, cleaning, dancing, etc.
9- Track your symptoms
Another great way to learn about how your body reacts to diabetes is to track your symptoms.
10- Learn to listen to your body!
Your body talks to you every day, pay attention to your symptoms and the way your body reacts to the environment. With time, the body changes and reacts differently to its environment and food, make sure to notice the signs your body gives you and find what works for you best!
11- Book a dietitian follow-up.
To prevent and manage diabetes, a Registered Dietitian is the most qualified healthcare professional to offer valuable resources for understanding how your body responds to food. If you haven't already consulted a dietitian, consider scheduling an appointment today!
Rima Hadjal, RD, Dt.p
References:
Basic carbohydrate counting. (n.d.).
Canada, S. (2021, January 14). Bienvenue dans le guide alimentaire canadien. https://guide-alimentaire.canada.ca/fr/
Endocrinology & diabetes Unit, B. children’s hospital. (n.d.). Blood sugar responses of food groups.
Government of Canada, S. C. (2017, March 22). Body mass index, overweight or obese, self-reported, adult, age groups (18 years and older). https://www150.statcan.gc.ca/t1/tbl1/en/tv.action?pid=1310009620
LeBlanc, A. G., Gao, Y. J., McRae, L., & Pelletier, C. (2019). At-a-glance—Twenty years of diabetes surveillance using the Canadian Chronic Disease Surveillance System. Health Promotion and Chronic Disease Prevention in Canada : Research, Policy and Practice, 39(11), 306–309.
