Diabetes: What diet to adopt when one is diabetic?

Published on 05/12/2024 20:33

People with diabetes need to be particularly attentive to the quality of their diet to reduce the risk of complications related to their disease. However, the instructions to follow are much more flexible and simple to follow than in the past.

Diabetes is a condition characterized by chronic hyperglycemia (too high blood sugar).

To balance his blood glucose, the diabetic must therefore follow medical treatment and adopt a suitable diet.

Diabetes type 1 or type 2: what's the difference?

We start talking about diabetes when at least two successive blood tests have revealed a fasting blood glucose greater than or equal to 1.26 g per liter of blood.

There are two types of diabetes, which is important to differentiate:

Type 1 diabetes , also known as insulin-dependent diabetes or juvenile diabetes, is quite rare (about 10% of cases). It is due to an autoimmune reaction, predisposed by hereditary genetic factors: the immune system of the patient gradually destroys the cells of the pancreas producing insulin . This hormone is responsible for reducing the concentration of sugar in the blood, resulting in the appearance of chronic hyperglycemia when the pancreas does not produce enough insulin. In general, the symptoms (eg abnormally high thirst, frequent urge to urinate, unexplained weight loss, fatigue) occur during childhood or adolescence, or even early adulthood. They rarely occur until 80 to 90% of the cells have been destroyed.

Type 2 diabetes (90% of cases) usually occurs in overweight or obese adults : excess fat increases the insulin resistance of the abdominal organs. In the first years, the pancreas compensates by synthesizing more insulin but eventually, the cells are exhausted and do not produce enough. Symptoms may appear (hunger and thirst, frequent urge to urinate, tiredness, frequent infections, blurred vision, slow healing of wounds) but this is not systematic: as a precaution, blood glucose is evaluated regularly in case of obesity .

What are the consequences of poor nutrition for diabetics?

Treatments are prescribed to regulate diabetes ( insulin injections for type 1 diabetes and oral medications increasing insulin production or decreasing insulin resistance in type 2 diabetes), but a healthy diet , coupled with regular physical activity , also contributes greatly to the management of the disease.

First, the diabetic diet helps a lot in stabilizing blood sugar . A very important point, because poorly controlled hyperglycaemia can lead to many complications : retarded growth in the child, weakened immune system, weakened blood capillaries can cause retinal disease or diabetic nephropathy (kidney disease), weakening of the nerves (diabetic neuropathy) potentially responsible for many disorders such as loss of sensitivity, cramps, palpitations, digestive disorders or erectile dysfunction.

It should also be known that diabetes increases the risk of cardiovascular diseases . Risks that can be reduced through a balanced diet.

The glycemic index: an excellent nutritional indicator for diabetics

In the not too distant past, the diet for diabetics was very strict: it excluded all sources of carbohydrates (sugars) such as starchy foods or fruits.

But the discovery of the Glycemic Index (GI) of foods has had the effect of a revolution: most prohibited foods have been reintroduced in greater or lesser quantities.

The GI of a food indicates its ability to raise blood sugar.

Diabetics should avoid foods with high GI (GI> 70), such as dates (GI = 103), baked potatoes (95), white baguette (95), French fries (78), confectionery (78) ... Normally, he must also avoid sugar, honey or sodas except to fight a crisis of hypoglycemia (too little blood sugar), possibly caused by his drug treatment. It sometimes takes a little time to find the right dosage.

In case of diabetes, preference should be given to low GI foods (GI <55). This includes virtually all vegetables, including raw (16) or cooked (47) carrots. Almost all green vegetables (eg, endives, spinach, leeks) have a GI close to 15 but green beans are at 30. Many fruits also have a low GI, including nuts (10) and apples (38) . Still among the low GI foods are integral bread (49), brown rice (50), macaroni (47), semi-skimmed milk (30), sweet potatoes (46), most legumes (eg, lentils, chickpeas)

Foods with moderate GI , between 56 and 69, can also be consumed but in a lower proportion. Example: steamed skinned potatoes and wholemeal bread have a GI of 65, basmati rice is at 58. Lean meats like poultry should also be favored and foods rich in unsaturated fatty acids, such as omega, should be eaten. -3, good for cardiovascular health: oily fish (eg salmon, herring), walnut oil, olive oil, rapeseed oil ... Finally sweeteners can eventually replace the classic sucrose.

Limit your intake of salt, sugar and fat

The diabetic patient must also monitor his salt intake by avoiding over-salty foods (eg, chips, biscuits) and not over-salting dishes.

Also avoid: foods rich in saturated fatty acids such as sausages, fatty meats, butter.

Note that his last two recommendations concern everyone: they limit the risk of hypertension and cardiovascular diseases .

For example, since 2012, WHO (World Health Organization) advises not to exceed 5 g of salt per day .

Diabetics must be particularly vigilant because their disease predisposes them to cardiovascular disorders.

Dietary supplements to regulate type 2 diabetes

Supplementation with omega-3 fatty acids , magnesium and chromium may be beneficial, especially in type 2 diabetics, as magnesium and chromium may help reduce insulin resistance .

But it is imperative to first take a medical opinion to avoid an overdose and check the absence of contraindications (eg: omega-3 may interact with anticoagulant treatments).