Diabetes- 5 Diet Tips Is All You Need

Diabetic Diet – 5 Simple Points To Follow

You need Macronutrients- (carbohydrates, proteins and fats) and Micronutrients- (vitamins and minerals) to support the energy process and help the body function efficiently. So the aim is to have whole meals that offer maximum nutrition and satiety and cause minimum blood sugar fluctuation.

Follow these 5 Simple Rules to keep Diabetes in check and also achieve weight loss.

1. Carbohydrate control and management is the primary challenge for the Obese and Diabetic. It should be eaten in moderation and primarily from whole foods and unrefined sources. Carbohydrates should not be the basis of every meal, otherwise the reliance on medication will only increase.
2. Avoid excess Carbohydrates and Fats in the same meal as it would generally mean a high calorie intake. Secondly it will lead to high blood glucose and insulin levels combined with high triglyceride levels in the blood. This is an ideal situation for fatty acids to be pushed into the fat tissues for storage.
3. Protein intake should be a part of every meal as it has the greatest influence on satiety. It should be between 15-25% of each meal/snack and ideally eaten first. Satiety is the ability to nourish our body between meals. Meeting our macronutrient, vitamins and minerals need will keep us satisfied for a long time and not get hunger pangs in between our normal eating pattern.
4. Dietary fat intake is essential for energy and to support cell growth. They are also needed to absorb some nutrients and produce some hormones. Keep intake of saturated fat to the minimum and avoid trans fats. 20-35% of total calories can be from fat. So if your daily calorie intake is 2000 calories, 44 to 77 grams of fat can be from fat.
5. Processed and Fast foods contribute significantly to Diabetes and Obesity. They generally are high in sugar, flavor enhancers, cheap oils, and refined, devitalized starchy carbohydrates and intake should be restricted to a minimum. They have poor nutrition values, high calories and offer low satiety which only compounds the problem.

Note: In Diabetics, there is always the risk of hypoglycemia and so a faster acting form of carbohydrate should always be kept handy just in case.

Scientific trials between 2002 and 2006 found that low carbohydrate diets, defined as an intake of between 50- 150g/day of dietary carbohydrate with moderate protein and higher fat intakes, have been found to:

•  Preserve lean body mass compared to a low fat diet, even in hypo-energetic conditions.

•  Achieve weight loss between 5 and 12kgs across 6 to 12 months.

•  Reduce blood insulin concentrations, with 50% of individuals able to lower their medications

•  Improve insulin resistance.

•  Reduce hunger scores as much as 50% compared to low fat diets.

•  Sustain sub-maximal exercise performance despite the reduced dietary carbohydrate.

•  Encourages the removal of many processed carbohydrates from the diet.

(Westman et al, 2007)

If you are Diabetic and /or struggling with losing fat and are planning to start an exercise program, you can contact me for consultation on how to plan and progress on an individualized exercise program.

Jino Joseph Kavalamthara
Focus Awards UK Level 4 Exercise Specialist in Physical Activity and Weight Management for Obese and Diabetic Clients (RQF)
Focus Awards UK Level 3 Certified in Designing Pre and Postnatal Exercise Programs
YMCA UK Level 3 Diploma in Personal Training
ACSM Certified Personal Trainer
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