Many people know about diabetes, but few realize how serious it can be. Without timely treatment, this condition can lead to severe complications like nerve damage, kidney failure, blindness, amputations, and heart disease. In fact, diabetes is the most common cause of kidney failure globally and significantly increases the risk of cardiovascular diseases, particularly heart failure and mortality [2].
So, how can you manage diabetes effectively? Well, here are some essential tips focused on nutrition that can help you stay on track.
REDUCE REFINED CARBOHYDRATES
It's crucial to cut back on refined carbs. Think about it: cakes, pastries, and sweets are all loaded with sugar and refined carbs. Excessive intake of these can lead to poor glycemic control, complicating diabetes management. Additionally, minimizing the use of vanaspati and butter can help you maintain better overall health.
STEER CLEAR OF SWEETENED FRUIT JUICES
Fruits can be sugary too, so limit those that are high in sugar content, like mangoes, bananas, and jackfruit. If you're a fruit juice lover, consider enjoying them without added sugar, as sweetened beverages can significantly spike blood glucose levels, which is particularly concerning for those with diabetes [1].
AVOID CARBONATED DRINKS
If you're used to coffee and tea, opt for artificial sweeteners instead of sugar, but do it in moderation. It's best to avoid fizzy and caffeinated drinks, as they can contribute to dehydration and insulin resistance. Go for plain soda when you can, or better yet, choose water or herbal teas.
LIMIT SALTY FOODS
Watch your salt intake! Processed foods, pickles, and canned goods often have high salt levels that can be detrimental to your health, particularly for those with diabetes who are at increased risk for hypertension [4].
DIET AND EXERCISE
Getting your life organized is important. Establish a workout routine, adhere to a healthy diet that works for you, and even practice some meditation. Regular physical activity can help manage blood glucose levels and reduce the risk of diabetic complications, including neuropathy and cardiovascular issues [3]. It's wise to eat smaller meals more frequently and avoid the temptation of late-night snacks.
SELECTIVE FRUITS AND VEGGIES
Opt for fruits such as guava, orange, and apple, but keep your portions under 100 grams if you can. It's best to enjoy these fruits midmorning when your blood glucose is around 100 mg/dl, as this timing can help minimize postprandial spikes in glucose levels.
PICK THE RIGHT OIL
Switching to healthier cooking oils like olive oil or canola can make a difference in your overall lipid profile and may help reduce inflammation. Try to limit your overall oil intake to about 500 grams per month per person, as excessive fat can contribute to obesity and worsen insulin resistance.
WATCH YOUR SALT INTAKE
Stay hydrated! Aim to keep your salt intake to just 5 grams a day. Drinking plenty of water, soups, and buttermilk can help you avoid dehydration, which is crucial for maintaining kidney function, especially in individuals with diabetes [5].
References:
- Bróna M Moloney, Glenn Matthew Chertow, Finnian R Mc Causland. Association of Diabetes with Changes in Blood Pressure during Hemodialysis: A Secondary Analysis of the Frequent Hemodialysis Network Daily Trial.. PubMed. 2024.
- Radica Z Alicic, Joshua J Neumiller, Rodolfo J Galindo, Katherine R Tuttle. Use of Glucose-Lowering Agents in Diabetes and CKD.. PubMed. 2022.
- Y-R Lai, B-C Cheng, C-C Huang, W-C Chiu, N-W Tsai, J-F Chen, C-H Lu. Correlation between kidney and peripheral nerve functions in Type 2 diabetes.. PubMed. 2020.
- William Beaubien-Souligny, Simon Leclerc, Nancy Verdin, Rizwana Ramzanali, Danielle E Fox. Bridging Gaps in Diabetic Nephropathy Care: A Narrative Review Guided by the Lived Experiences of Patient Partners.. PubMed. 2022.
- Tushar Issar, Ria Arnold, Natalie C G Kwai, Susan Walker, Aimy Yan, Adeniyi A Borire, Ann M Poynten, Bruce A Pussell, Zoltan H Endre, Matthew C Kiernan, Arun V Krishnan. Relative contributions of diabetes and chronic kidney disease to neuropathy development in diabetic nephropathy patients.. PubMed. 2019.