Diabetes
Diabetes is a chronic medical condition that affects how your body processes blood sugar (glucose). There are two types of diabetes - Type 1 and Type 2 and is becoming more and more common in our modern world, however it is not a pleasant condition to have or manage therefore, we need to and HAVE to find ways to prevent/manage diabetes as much as possible.
Type 1 diabetes occurs when the body's immune system mistakenly attacks and destroys the insulin-producing cells in the pancreas.
Type 2 diabetes occurs when the body becomes resistant to insulin or when the pancreas is unable to produce enough insulin to maintain normal blood sugar levels.
The prevalence of diabetes has grown in recent years due to a combination of factors such as a sedentary lifestyle, unhealthy eating habits and increasing obesity rates. Lack of physical exercise, high levels of stress and poor sleep habits are also contributing factors.
In addition, genetics can also play a role in the development of diabetes. People with a family history of diabetes, particularly Type 2 diabetes, are at a higher risk of developing the condition.
Overall, diabetes is becoming increasingly common due to the changes in lifestyle habits and other contributing factors.
HOW CAN WE PREVENT DIABETES?
A plant-based diet can help prevent diabetes in several ways:
1. Fibre: A plant-based diet is naturally high in fibre, which can help regulate blood sugar levels by slowing down the absorption of glucose in the bloodstream. This can help prevent spikes and crashes in blood sugar levels.
2. Nutrient-dense: A plant-based diet is rich in nutrients, including vitamins, minerals, and antioxidants. These nutrients can help reduce inflammation and oxidative stress, which are risk factors for diabetes.
3. Lower in saturated fat: Plant-based diets are typically lower in saturated fat than diets that include animal products. High saturated fat diets have been linked to insulin resistance which can lead to the development of type 2 diabetes.
4. Weight management: Plant-based diets have been shown to be effective in managing weight which is a significant risk factor for type 2 diabetes.
Overall, incorporating more plant-based foods into the daily diet, i.e. replacing meat and high fat foods with vegetables, legumes, fruits, nuts, and whole grains, can help reduce the risk of developing type 2 diabetes and also help improve blood sugar control in people who already have diabetes.
HOW CAN WE MANAGE DIABETES?
The management of diabetes involves several factors, including:
1. Eating a healthy diet: Eating a balanced diet that is rich in fruits, vegetables, whole grains, and lean proteins can help keep blood sugar levels stable. 2. Regular exercise: Engaging in regular physical activity can help control blood sugar levels and also improve cardiovascular health.
3. Monitoring blood sugar levels: Checking blood sugar levels regularly can help you understand how your body responds to food, exercise, and medication.
4. Medication: In some cases, medication may be necessary to help regulate blood sugar levels. This may include insulin injections, oral medications, or other injectable medications.
5. Regular medical check-ups: Regular check-ups with your doctor are important to monitor your blood sugar levels and make any necessary adjustments to your treatment plan.
It's important to note that managing diabetes requires a personalised approach, as each person's body responds differently to treatment. It's important to work with your healthcare team to create a plan that is tailored to your individual needs and goals.
Here are some foods that can help manage/prevent diabetes:
Non-starchy Vegetables: Non-starchy vegetables such as leafy greens, broccoli, cauliflower, asparagus, peppers, and carrots are low in calories and carbohydrates, making them an excellent choice for people with diabetes.
Legumes: Legumes (such as beans and lentils), chickpeas, and black beans are a great source of plant-based protein, fibre and complex carbohydrates. They can be used in soups, stews, and salads.
Whole Grains: Whole grains such as oats, quinoa, brown rice, and whole-grain bread are rich in fibre and antioxidants, making them a healthier option to refined grains.
Nuts and Seeds: Nuts and seeds are rich in fibre, protein, healthy fats, and essential vitamins and minerals. They can be eaten as a snack or added to salads, smoothies, and baked goods.
Berries: Berries such as strawberries, blueberries, and raspberries are low in calories and carbohydrates and are rich in antioxidants, making them an excellent option for people with diabetes.
HOW CARBOHYDRATES PLAY A BIG PART IN THE DIABETES JOURNEY
Carbohydrates are an important source of energy for the body, but they can impact blood sugar levels in people with diabetes. When people with diabetes eat carbohydrate-rich foods, their body breaks down the carbohydrates into glucose, which enters their bloodstream. The pancreas responds by producing insulin, a hormone that helps the body move glucose from the bloodstream into the cells, where it is used for energy or stored for later use.
People with diabetes need to be mindful of their carbohydrate intake and the type of carbohydrates they eat. Foods that are high in processed or refined carbohydrates, like white bread and sugar-sweetened beverages, can cause blood sugar levels to spike. On the other hand, fibre-rich carbohydrates, like whole fruits, vegetables, and whole grains, tend to be digested more slowly and can help regulate blood sugar levels. It's important for people with diabetes to work with a healthcare team to develop an individualised meal plan that takes into account their specific carbohydrate needs and blood sugar goals. This may involve monitoring carbohydrate intake, portion control and timing of meals and snacks throughout the day.
Here are some great meal options for you to enjoy to manage/prevent diabetes.
BREAKFAST
1. Oatmeal: Oatmeal is a great breakfast option for people with diabetes. It is rich in fibre, which slows down the absorption of carbohydrates, thereby keeping blood sugar levels stable. You can top your oatmeal with nuts, berries, cinnamon, or unsweetened yogurt.
2. Plant-based enriched Yogurt (no added sugar) with Berries: yogurt is high in protein and low in carbohydrates, making it a great breakfast option for people with diabetes. Combine it with berries, which are high in fibre and antioxidants.
3. Chickpea Omelette: An omelette made with chickpeas as the base, spinach, mushrooms, tomatoes, and avocado is a delicious and nutritious breakfast option for people with diabetes. The chickpeas are high in protein, while the veggies are rich in fibre and nutrients.
4. Chia Seed Porridge/Pudding: Chia seed pudding is a low-carbohydrate, high-fibre breakfast option. Mix 2 tablespoons of chia seeds with 1 cup of unsweetened almond milk, and let it soak overnight. Add some berries or nuts to it in the morning for extra flavour and texture.
5. Smoothie: A smoothie made with greens, berries, and plant-based protein powder is a great way to start the day. The greens are rich in fibre and nutrients, while the berries add antioxidants, and the protein powder helps to keep you full for longer.
LUNCH
1. Grilled tofu/tempeh salad: A salad made with mixed greens, grilled tofu/tempeh, cherry tomatoes, cucumbers, and avocado can be a healthy and satisfying lunch option for people with diabetes. Add a low-fat dressing for flavour.
2. Vegetable stir-fry: A stir-fry made with mixed veggies such as broccoli, peppers, carrots, green beans, mushrooms, and onions can be paired with brown rice for a fibre-rich and filling lunch.
3. Lentil soup: Lentils are a great source of vegetarian protein and fibre and they can make a hearty and comforting soup. Pair with a side salad or a slice of whole-grain bread for a complete meal.
4. Veggie burger: A veggie burger on a whole-grain bun with avocado, lettuce, tomato, and mustard can be a satisfying and protein-packed lunch option. Add a side salad or raw veggies for crunch.
Remember, it's important to pay attention to portion sizes, choose foods that are low in saturated and trans fats, and limit added sugars and salt to maintain healthy blood sugar levels.
Remember, cooking from scratch using whole ingredients rather than buying ready made, processed variety is a much healthier and safer option as you can control the amount of fat, sugars and salts that goes into your food. HOME COOKED IS BEST!
DINNER
1. Roasted vegetables with tofu: Roast a variety of vegetables such as squash, onions, potatoes, carrots, and zucchini and cook cubed tofu alongside the vegetables for a balanced and flavourful meal.
2. Quinoa stir fry: Sauté some garlic and ginger in a non-stick pan, then add chopped vegetables such as bell peppers, broccoli, and mushrooms. Add cooked quinoa and your favourite stir-fry sauce for a delicious and nutritious meal.
3. Lentil soup: Cook lentils with vegetables such as onions, carrots, and celery, and spices such as cumin and paprika for a hearty and fibre-rich soup.
4. Cauliflower rice bowl: Grate cauliflower and add your favourite roasted/steamed vegetables. Serve with a serving of brown rice and a nutritious dressing.
5. Zucchini noodle stir fry: Make zucchini noodles using a spiralizer and add your favourite vegetables. Add tofu or beans for protein, and your favourite stir-fry home made sauce for a flavourful and low-carb dinner option.
SNACKS
1. Raw vegetables with hummus: Raw vegetables such as carrot sticks, cucumber slices, celery sticks, and bell pepper slices dipped in hummus make a healthy and satisfying snack.
2. Nuts and seeds: Nuts and seeds such as almonds, walnuts, pumpkin seeds, and sunflower seeds are rich in healthy fats, protein, and fibre, making them ideal for people with diabetes.
3. Fruit salad: A fruit salad made with low glycemic index fruits such as berries, kiwi, and citrus fruits is a delicious way to satisfy your sweet tooth while keeping your blood sugar levels in check.
4. Whole grain crackers with nut butter: Whole grain crackers topped with almond or peanut butter can make a filling and satisfying snack that provides healthy fats and protein.
REMEMBER TO KEEP HYDRATED
You also need to keep the body hydrated and the best drink for this is simply……water. Enjoy at least 8 glasses of room temperature water every day and you can flavour this up with some fresh herbs (mint, basil, rosemary etc.) and add some fresh citrus slices (orange, lemon, lime) and even some berries!
For a delicious savoury recipe that covers many of the ‘diabetic friendly’ ingredients, CLICK HERE for our ‘Stuffed Peppers’.
However, diabetes can be managed effectively with proper care, good nutrition and medical intervention.
NUTRITIONAL COACHING
If you would like more information about how a plant-based diet can help you balance your blood sugars and enjoy a healthy balanced diet, then get in touch for our FREE 30 minute consultation with the aim of seeking nutritional coaching to guiding you moving forward.