Diabetes
Nutritional approach
Diabetes affects the body's ability to use insulin, a hormone that allows the body to turn glucose (sugar) into energy. Diabetics either cannot produce insulin or cannot properly use the insulin produced, resulting in a build-up of glucose in the blood.
Balanced nutrition
There are a few simple steps you can take to manage your blood sugar levels.
- Eat three meals a day at consistent times (every 4 to 6 hours), with snacks as needed, and avoid skipping meals.
- Eat a variety of foods, including fruits, vegetables, whole grains, and proteins (poultry, tofu, legumes, fish, nuts, dairy products, etc.).
- Drink water regularly.
- Avoid foods and beverages with added sugar, such as pastries, chocolate, cookies, and sugary drinks, as they cause your blood sugar levels to spike.
- Use sugar substitutes (e.g., aspartame, sucralose, stevia) in moderation, because they may increase cravings for sugar and there is no clear consensus on their health effects.
- Drink alcohol in moderation, ideally with food, and talk to your health care provider about how much is safe for you.
You may also consider consulting a nutritionist, who can develop a personalized nutrition plan for you.
Soluble fibres
Soluble fibres slow the absorption of sugar into the bloodstream, reducing blood sugar levels and lowering blood cholesterol. The main sources of soluble fibres are:
- Oat bran
- Psyllium (e.g., Metamucil, All-Bran cereals)
- Legumes (e.g., black beans, Lima beans, white beans)
- Fruits that are high in pectin (e.g., apples, oranges, strawberries, grapefruit)
- Certain vegetables, such as Brussels sprouts, carrots, eggplant, peas, and asparagus
- Flaxseed and chia seeds
- Barley
- Oatmeal, cooked
Good and bad fats
Fats are required for the body to function properly. They should be consumed in moderation, as they can contribute to weight gain. For heart health, we recommend choosing unsaturated fats (good fats) over saturated and trans fats (bad fats).
Good and bad fats
| Foods high in unsaturated fats (good fats) | Foods high in saturated or trans fats (bad fats) |
|---|---|
| Soft, non-hydrogenated margarine | Meat |
| Nuts (almonds, pistachios, pecans, and cashews) | Deli meats |
| Sunflower and sesame seeds | High-fat dairy products |
| Avocados | Coconut oil |
| Olives | Palm and palm kernel oil |
| Fatty fish (salmon, mackerel, herring, sardines, and trout) | Mass-produced baked goods |
| Fried and breaded foods | |
| Hard, partially hydrogenated margarine | |
| Processed foods |
Healthy lifestyle
Get moving! Physical activity can help you reach a healthy weight, improve your heart health, manage stress, stabilize your blood sugar levels, and prevent common complications of diabetes.
Aim for a healthy body weight. Reaching and maintaining a healthy weight can help you manage your diabetes and reduce the need for certain medications.
Try to reduce your stress levels.
Consider quitting smoking.
Always watch your diet:
it has a strong impact on your health!© Copyright Vigilance Santé
The patient information leaflets are provided by Vigilance Santé Inc. This content is for information purposes only and does not in any manner whatsoever replace the opinion or advice of your health care professional. Always consult a health care professional before making a decision about your medication or treatment.