Have Type 2 Diabetes? Here’s How to Eat Your Way to Stable Blood Sugar

WORDS TANG YUXIN AND DR HARVINDER KAUR GILCHARAN SINGH

FEATURED EXPERT TANG YUXIN Master’s Student in Clinical Nutrition Faculty of Health Sciences Universiti Kebangsaan Malaysia

FEATURED EXPERT DR HARVINDER KAUR GILCHARAN SINGH Senior Lecturer Centre for Community Health Studies (ReaCH) Faculty of Health Sciences Universiti Kebangsaan Malaysia

TYPE 2 DIABETES IS A COMMON HEALTH CONCERN THAT CAN HAVE A BIG IMPACT ON OUR DAILY LIVES

• It does not just mess with our blood sugar levels; it also affects our overall health.
• Long-term type 2 diabetes can cause problems like heart issues, kidney problems, and nerve damage.
• Understanding what we eat is important for managing diabetes.
• A good diet can help keep our blood sugar in check, lower the risk of complications, and improve our lives.
• Healthy eating can serve as a cape for type 2 diabetes by supporting blood glucose in the right direction and improving the overall quality of life.
• Hence, people with type 2 diabetes must know about the role of diet and make smart choices regarding eating healthily.

DIET DIVERSITY IS KEY

Diet diversity means eating a wide variety of foods every day instead of sticking to the same foods.

• Eating different kinds of foods makes meals more enjoyable and ensures your body gets all the nutrients it needs to stay healthy.
• By consuming different food items, we will ensure our body is supplied with all required nutrients. This is particularly vital for individuals with type 2 diabetes.
• These include whole grains, fruits, vegetables, healthy fats, and lean proteins.

Here’s an Example of a Healthy and Varied Daily Meal Plan:

• Chicken wrap for breakfast
• Chicken rice with blanched taugeh for lunch
• A simple fruit like apple or banana for snacks
• Rice with grilled fish, stir-fried vegetables, and guava or watermelon for dinner

THE BENEFITS OF HAVING A VARIETY OF FOODS IN YOUR DIET

#1 Stabilization of Blood Glucose Levels

Some foods elevate blood glucose levels quickly, while others could stabilize the blood glucose level.

• Low GI foods hold a great deal of importance for a person with diabetes, as they are digested and absorbed more slowly. Hence, blood glucose levels will not spike suddenly, instead they remain stable.
• Most low GI foods are usually rich in fibre as well, which can make people feel fuller for longer, reduce overeating, and help with weight management.
• Hence, sticking to low GI foods gives you better control of blood glucose levels.

Here’s an Example of a Healthy and Varied Daily Low-GI Meal Plan:

• Oatmeal milk porridge or whole wheat toast with eggs and vegetables for breakfast
• Low-GI snacks such as nuts, vegetable sticks, and fruits
• Brown rice with chicken curry or whole wheat noodles soup for lunch and dinner

#2 Better Glycaemic Control

Several studies in people with diabetes mellitus found that those who have a variety of food choices, often do better in terms of glycaemic control.

Insulin particularly helps our body to use sugar for energy. Better insulin sensitivity indicates that our body uses insulin more efficiently to manage blood sugar.

A study suggested that the consumption of various vegetables, fruits, and whole grains was associated with lower blood glucose levels as well as decreased insulin resistance.

#3 Can Reduce the Risk of Type 2 Diabetes Complications

Diabetes can lead to some severe complications such as heart problems, renal failure, and retinopathy.

Fortunately, epidemiological research established that people who have chosen a diversified diet have a lower risk of developing chronic complications of diabetes.

• Foods that are abundant in micronutrients, present in the form of antioxidants and dietary fibre, together with polyunsaturated fats, can ward off the damage caused by high levels of blood glucose.
• Eating a variety of fruits and vegetables of different colours can provide enough antioxidants for eye and kidney health.

SIMPLE BUT EFFECTIVE TIPS TO ACHIEVE A HEALTHY AND VARIED TYPE 2 DIABETES-FRIENDLY DIET

#1 Try Your Best to Avoid Processed Snacks

• The usual snacks that we eat—such as sausages, nuggets, fries, and sweet desserts—contain added sugar, salt, and trans-fat.
• These can lead to spikes in blood sugar and increase the chance of diabetes complications.
• Choose instead wholesome, unprocessed foods such as almonds, nuts, seeds, or fruits such as an apple for snack time.

#2 Incorporate Different Food Groups

• Aim to include foods from all major food groups: fruits, vegetables, grains, lean meat/poultry/fish, and dairy or alternatives.
• For example, pair whole grains with lean meat, add colourful vegetables, and include a serving of fruit.

#3 Rotate Your Proteins

• Alternate between animal-based proteins (chicken, fish, eggs, beef) and plant-based proteins (beans, lentils, tofu, tempeh, nuts, and seeds).
• Eat seafood at least twice a week for omega-3 fatty acids.

#4 Try Different Staple Foods

• Go beyond white rice and wraps. Try brown rice, whole-grain bread, whole wheat, and others.

#5 Vary Your Fruits and Vegetables

• Choose seasonal produce to enjoy fresh, flavorful options throughout the year.
• Eat a rainbow of colours to ensure a mix of vitamins, minerals, and antioxidants.

#6 Try Different Cooking Methods

• Alternate between grilling, roasting, steaming, sautéing, and baking to change the texture and flavor of your meals.

#7 Try New Recipes Regularly

• Challenge yourself to cook at least one new recipe each week.
• You could use cookbooks, food blogs, or cooking apps for inspiration.

#8 Mix Up Your Breakfast

• Alternate your breakfast choices between toast, soup, congee, and other food choices.
• Try to have a different breakfast to get yourself motivated every day.

#9 Snack Smartly

• Choose a variety of healthy snacks, such as fresh fruit, nuts, yoghurt, vegetable sticks with dip, or whole-grain crackers.

#10 Avoid Eating the Same Snack Every Day

• Select snacks with fewer additives and preservatives, such as dried fruits, nuts, etc.
• When eating snacks, try to eat a variety of healthy snacks.

IN CONCLUSION

• Dietary diversity is paramount for type 2 diabetes patients.
• With a selection of diverse foods, we can balance our blood sugar levels and lessen the risks of complications associated with diabetes.
• We must strive for more whole, unprocessed varieties as well as introduce low GI alternatives, and say no to processed foods.
• Everyone can eat healthy with some time and commitment.
• Regularly prepare your meals and do not shy away from trying something new. This will keep your diet intact and more exciting.

References:

1. What is glycaemic index (GI)? (n.d.). Freedom from Diabetes.
   https://www.freedomfromdiabetes.org/blog/post/what-is-glycemic-index-complete-knowledge-about-gi/2666
2. Vieira, S. A., McClements, D. J., & Decker, E. A. (2015). Challenges of utilizing healthy fats in foods. Advances in nutrition (Bethesda, Md.), 6(3), 309S–17S. https://doi.org/10.3945/an.114.006965
3. Daher, A. M., AlMashoor, S. A., & Winn, T. (2015). Glycaemic control and quality of life among ethnically diverse Malaysian diabetic patients. Quality of life research : An international journal of quality of life aspects of treatment, care and rehabilitation, 24(4), 951–958. https://doi.org/10.1007/s11136-014-0830-5
4. Miller, C. K., Headings, A., Peyrot, M., & Nagaraja, H. (2011). A behavioural intervention incorporating specific glycaemic index goals improves dietary quality, weight control and glycaemic control in adults with type 2 diabetes. Public health nutrition, 14(7), 1303–1311. https://doi.org/10.1017/S1368980011000085
5. Ruel, M. T. (2003). Operationalizing dietary diversity: A review of measurement issues and research priorities. The Journal of nutrition, 133(11 Suppl 2), 3911S–3926S. https://doi.org/10.1093/jn/133.11.3911S
6. Tiew, K. F., Chan, Y. M., Lye, M. S., & Loke, S. C. (2014). Factors associated with dietary diversity score among individuals with type 2 diabetes mellitus. Journal of health, population, and nutrition, 32(4), 665–676.
7. W. K., Yap. (2020, June 30). Quarter quarter half: A guide to healthy, balanced meals. Positive Parenting. https://mypositiveparenting.org/2020/06/30/quarter-quarter-half-a-guide-to-healthy-balanced-meals/