What you eat, how much you eat and at what time you eat are the most important aspects of diabetes management. While multiple options exist for a diabetes-friendly diet, experts recommend consulting a doctor or dietitian who will tailor your diet in accordance with your overall metabolic health and daily routine. However, the diet should be accompanied by a regular exercise routine for managing healthy blood sugar levels.
Dr Muthu Kumaran Jayapaul, consultant, endocrinology & diabetes, Fortis Malar Hospital, Chennai, says, “A diabetes-friendly diet is all about calorie control. It should contain more natural foods rich in protein and fiber instead of processed ones.”
Diabetes-friendly diets for managing blood sugar levels
According to experts, some dietary patterns for maintaining optimal blood sugar levels include:
1. DASH diet
Dr Jayapaul says while the dietary approaches to stop hypertension (DASH) diet is primarily recommended for people with high blood pressure, it can also help those with diabetes and high cholesterol levels. It contains adequate servings of high-fiber foods like vegetables, fruits and whole grains, which is beneficial for managing optimal blood sugar levels. “Fiber helps slow down the absorption of carbs and raises blood sugar levels in a gradual manner. The diet also limits sodium intake, which helps manage your blood pressure. So, those on a DASH diet can reap multiple health benefits,” he elaborates. In addition, research shows that DASH diet or a DASH-like eating plan improves insulin sensitivity and reduces the risk of prediabetes and type 2 diabetes.
However, Dr Jayapaul cautions that DASH diet may include a lot of fruits, and it’s crucial for people with diabetes to exercise moderation. “Those on insulin should limit their fruit intake to two to three servings per day,” he says. Adding to this, Dr Mumtaz Khalid Ismail, a consultant clinical nutritionist from Kochi, says that fruits and vegetables with high calorie content are not recommended for people with diabetes.
2. Mediterranean diet
Sharvari Umesh Gude, dietitian, Manipal Hospital, Goa, says that a Mediterranean diet consists primarily of fruits, vegetables and legumes, limiting the intake of processed and sugary food items. Besides managing blood sugar levels, the fiber-rich foods also provide satiety, preventing overeating. The diet also includes healthy fats such as olive oil and nuts, which help improve insulin sensitivity, she adds.
According to the American Diabetes Association, majority of the studies conducted on Mediterranean eating patterns have reported benefits like improved glycemic control, cholesterol levels and heart health.
Dr Ismail, however, cautions that the diet is nutrient-dense. Hence, it’s important to exercise portion control, as excessive calorie intake may lead to weight gain.
3. Low-calorie diet
A low-calorie diet is tailored to help people lose weight. “A diet with limited calorie content is an ideal option for managing diabetes. Those following a low-calorie diet should always include protein-rich foods like fish, meat, eggs and pulses,” says Gude.
The normal protein requirement for a healthy adult is one gram per kilogram of body weight. However, those with renal complications need to restrict their protein intake, as excessive consumption can put additional strain on the kidneys, says Dr Ismail.
4. Vegan diet
A vegan diet is based on the concept of choosing plant-based food sources, like fruits, vegetables and whole grains, instead of animal products. It helps with calorie control, which in turn aids weight loss and improves insulin sensitivity, explains Dr Jayapaul.
“The drawback of a vegan diet is that it can lead to vitamin B12 deficiency,” informs Dr Ismail. Animal products are the most prominent source of vitamin B12, and a lack of such food items can lead to a deficiency. In addition, some diabetes medications tend to adversely affect vitamin B12 levels in the body. Hence, it’s essential to incorporate foods rich in this vitamin into the diet.
Food items like shiitake mushrooms, marmite and yogurt are good sources of vitamin B12. Those with a severe deficiency can take supplements only after consulting with their doctor.
5. Paleo diet
Often referred to as the caveman diet, this dietary pattern is inspired by the foods consumed by cavemen in the Paleolithic era. “A modern paleo diet comprises whole foods such as fruits, vegetables, lean meat, eggs, seafood, nuts and seeds that are rich in minerals and antioxidants while avoiding processed and refined sugars,” says Eshita, a nutritionist from Delhi.
Research shows that a paleo diet improves glycemic control and is beneficial for those who are at increased risk of cardiovascular complications.
Busting the fad
A keto diet, low in carbs and high in fat, is touted as the perfect means to combat diabetes on social media and the internet. However, experts advise against it, pointing out that it is not a sustainable option. “For those with type 2 diabetes, a keto diet may help with glycemic control and weight loss in the short term. But when they resume carbohydrate intake over time, it will adversely affect their diabetes management plan,” shares Dr Jayapaul. He also adds that a keto diet is not recommended for people with type 1 diabetes, as it could cause a significant dip in their blood glucose levels.
