Nutrition is vital for the general health and well being of any one. However, those of us with diabetes know that there are even more intricates involved to manage the day to day.
The goal of this post is to provide support and reinforcement of healthy eating behaviors. In the last post, there is a break down of the food groups and what they mean for diabetes. This post is going to break down the various guidelines in order to offer encouragement in nurturing a healthy relationship with nutrition.
Lets dive in,
Macronutrients are made up of carbohydrates, proteins and fats. All of these together make up calories. In the management of diabetes, there is not a percentage of macronutrients that one should consume. Like everything else in diabetic management, macronutrient goals are very specific to the individual.
This is the category where the MyPlate method comes into play. Managing the food groups is important not only to maintain proper nutrition but also the management of diabetes. Further help in nutrition planning based on individual assessments and requirements can be provided through the help of your health care team.
Micronutrients are the vitamins and minerals. Replenishing micronutrients occurs through maintaining a well balanced diet. There is not enough evidence to support supplemental vitamins and minerals have beneficial affects on overall glycemic control. Monitoring micronutrient levels is something that can be requested through your physician and they will help you to determine if supplementation is necessary.
Sweeteners like sugar or sugar substitutes have their benefits. Sugar provides sweetness to our food and energy to our bodies. It is not the only source of this energy however. Consuming foods with added sugar routinely will showcase negative results in the body. These negative can show in the form of weight gain, obesity, heart disease, and type two diabetes.
Sugar substitutes have the ability to provide the sweetness of sugar with an overall lower calorie and carbohydrate counts. This is an important alternative to consider especially for those with diabetes. Diabetes has inherent increased risk to develop conditions like heart disease and injuries like stroke or ulcerations. Finding ways to provide the sweet treats you crave while also decreasing potential risk factors is crucial.
Alcohol if it is going to be consumed should be done in moderation. Unfortunately, hypoglycemia is a common side effect of alcohol consumption in diabetics. This occurs because the liver has many jobs like maintaining our blood sugar and to detoxify the body. When you are drinking, the liver is busy metabolizing the alcohol. Your insulin or other diabetic medications are circulating in your body. While the liver is preoccupied, it is not recognizing the decrease in blood sugar levels and does not release your stored sugars like normal. Another important consideration, not all alcohol is created equal. Some have very little carbohydrate counts while others have enormous carbohydrate counts. Always check the carb counts before you start drinking to minimize the affects of the blood sugar roller coaster. Be prepared for lows before you start drinking, never drink alone, and eat food in the timeframe you are drinking alcohol.
Eating Habits are very important in laying a healthy foundation in relationships with nutrition. There is a lot of nuance when it comes to this topic. Specific diets, allergies, goals, leaning toward one food group more, etc. When we speak about healthy habits especially in cases of chronic illness we need to remind ourselves that it is ever evolving. New research and science will continue to help guide us in our health journeys. New technologies will come out that improve the ability to have optimal glycemic control. Diabetes requires a lot our mental space especially when it comes to our nutrition. It is important to check in to baseline and acknowledge the impact that diabetes may have on your relationship with your diet.
As always, check in with your medical teams for individualized care plans.
References
American Diabetes Association. (n.d.). What is the Diabetes Plate Method? Diabetes Food Hub. https://www.diabetesfoodhub.org/articles/what-is-the-diabetes-plate-method.html
American Diabetes Association. (2019). Learn more at diabetes.org | 1-800-DIABETES (800-342-2383) | American Diabetes Association ® Food for Thought Key Takeaways from ADA’s Nutrition Consensus Report. https://diabetes.org/sites/default/files/2019-10/ADV_2019_Consumer_Nutrition_One%20Pager.pdf
International Diabetes Federation. (n.d.). Prevention. Www.idf.org. Retrieved January 18, 2023, from https://www.idf.org/aboutdiabetes/prevention.html#:~:text=IDF%20recommendations%20for%20a%20healthy
USDA. (2020). What is MyPlate? | MyPlate. Www.myplate.gov. https://www.myplate.gov/eat-healthy/what-is-myplate
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