MANAGE YOUR BLOOD SUGAR LEVELS WITH PROPER NUTRITION

Diabetes is a chronic metabolic disease characterized by high blood glucose levels. This increase in glucose levels is due to either insufficient insulin secretion from the pancreas or the body’s resistance to the insulin that is produced.

Diabetes typically manifests as:

• Type 1 Diabetes: Caused by the destruction of the pancreatic beta cells, leading to a complete lack of insulin.
• Type 2 Diabetes: Characterized by insulin resistance and a progressive decrease in insulin secretion by the pancreatic beta cells.
• Gestational Diabetes: Occurs during pregnancy.
• Other Specific Types of Diabetes: Caused by genetic disorders, medications, or infections.

Symptoms associated with high blood glucose levels that predispose individuals to diabetes include:

•  Polyuria (excessive urination)
•  Polydipsia (excessive thirst)
•  Unexplained weight loss
•  Polyphagia (excessive hunger)
•  Blurry vision, etc.

The diagnosis of diabetes is confirmed through blood tests when:

1.  Fasting plasma glucose is >126 mg/dl. 
2.  Two-hour plasma glucose during a 75g glucose tolerance test is >200 mg/dl.
3.  Random plasma glucose measurement is >200 mg/dl (with typical symptoms of hyperglycemia).

A combination of balanced nutrition, appropriate medication, and exercise is crucial for the prevention and management of diabetes.

Here are some practical dietary tips to keep in mind:

1. Weight loss in overweight or obese individuals with diabetes is extremely important.

2. Frequent, smaller meals with proper distribution throughout the day help better regulate blood sugar. 3. The diet for individuals with diabetes should include all essential nutrients (carbohydrates, proteins, fats) in appropriate amounts.

Specifically:

1. Carbohydrates:

Carbohydrates have the most significant impact on blood sugar. For people with diabetes, it’s important to carefully consider both the quantity and type of carbohydrates consumed. Foods rich in dietary fiber, such as fruits, vegetables, legumes, and whole grains, help maintain blood glucose at more stable levels.

Simple carbohydrates and sugar, while not necessarily excluded from a diabetic’s diet, should be consumed in moderation, with attention to the amount and frequency of intake.

Understanding the glycemic index of foods is very helpful for managing diabetes. Foods with a low glycemic index include oats, quinoa, certain fruits (apples, strawberries, pears, etc.), legumes (lentils, beans, chickpeas), and whole-grain cereals like All Bran.

2. Proteins:

Special emphasis should be placed on high-quality proteins. It is recommended to consume 1-2 servings of lean white meat per week, 1 serving of red meat per week, and 2-3 servings of fatty fish. Low-fat dairy products and eggs can also be included in the diet.

3. Fats:

It’s important to reduce the intake of saturated fats to less than 10% of daily intake and minimize the consumption of trans fatty acids. Olive oil, nuts, and fatty fish provide the essential fatty acids the body needs.

4. Sweeteners:

Non-caloric sweeteners seem to be a suitable sugar substitute in the diet of individuals with diabetes when consumed in moderation. Examples of such sweeteners include aspartame, saccharin, and stevia.

Various polyols, such as erythritol, are safe and can be used by individuals with diabetes.

Erythritol is a non-caloric polyol that is not metabolized by the body. It appears to have no effect on blood glucose or insulin levels. Thus, it aids in better regulation of blood sugar levels, making it very useful for individuals with diabetes.

Generally, its use is safe. However, in excessive amounts (>50g), it may cause nausea, bloating, and have a mild laxative effect.

Overall, a balanced Mediterranean diet seems to be beneficial for individuals with diabetes, as it is associated with better glycemic control and a lower risk of cardiovascular diseases.

In any case, individuals with diabetes should receive a personalized dietary plan and advice tailored to their specific needs..

Responsible for the informational blog of votanotherapeia.gr