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How to Eat to Prevent and Treat Diabetes?
5) How much weight should you lose?
For people that have diabetes and are overweight, a weight loss equivalent to at least 5% of total body weight is required to achieve health benefits. For people that have prediabetes and are overweight or have a large waist size, the goal is a weight loss of 5 to 7% of total body weight to prevent the progression of diabetes. People who have prediabetes and have a healthy weight should practice physical activity including cardiovascular exercises (cycling, swimming, brisk walking, etc.) and weight training on a regular basis and adopt a healthy diet such as the Mediterranean diet.
6) Should you use artificial sweeteners?
It is recommended that beverages containing artificial sweeteners (sucralose, aspartame, stevia, saccharin, etc.) be replaced with water as often as possible. If you use artificial sweeteners to help reduce your intake of sugar and calories, consume them in moderation and make sure you do not compensate by increasing your portions or intake of other foods.
7) Can you pair diabetes with alcohol?
It is recommended that people with diabetes and prediabetes who consume alcohol do so with moderation, meaning one drink or less per day for women and two drinks or less per day for men. An alcoholic drink corresponds to a bottle of beer (340ml or 12oz), 140 ml (5oz) of wine or 45 ml (1.5oz) of spirits. Alcohol consumption in people with diabetes, especially in the evening, increases the risk of hypoglycemia. To reduce the risk of hypoglycemia, drink alcohol with food, since it will be absorbed more slowly. If alcohol is ingested outside of mealtimes, plan to eat a snack containing carbohydrate and protein, such as few crackers with a piece of cheese. Finally, opt for alcoholic drinks with low sugar content such as dry wines and spirits.
SOSCuisine offers different types of menus that can be effective for diabetes prevention and control, which you can follow by yourself or with the support of a Registered Dietitian. These include menus based on the Mediterranean diet as well as vegetarian, vegan and low carbohydrate menus. A Registered Dietitian can guide you in choosing the most appropriate dietary approach according to your preferences and your goals.
Reference
- American Diabetes Association (2019) Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report. Diabetes Care;42:731–754
Author
Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.
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