A complete guide to living with diabetes, including common symptoms, how to manage it, and what types of food you should eat if you’ve been diagnosed with diabetes.
Main Topics
Introduction
In the U.S. in 2010, approximately 34.2 Americans were living with diabetes, which works out as being just over 1 in 10 people. Another 88 million adults in America have been diagnosed with prediabetes, which is 1 in every 3 people, and the cases are still rising.
If you or a loved one has recently been diagnosed with diabetes, the best thing you can do is arm yourself with knowledge so you can understand the diagnosis. This can help you come to terms with the change in your health rather than allowing yourself to be overcome by it.
To help you get to grips with this disease, we’ve put together a guide to diabetes and how to manage it that includes taking an in-depth look into what foods are good for diabetes, as well as talking about the different types of diabetes and some of the most common symptoms.
What Is Diabetes?
Diabetes is a chronic, long-term health condition which causes high blood sugar levels that your body is unable to regulate by itself.
Consumed via the food you eat, blood glucose is your main source of energy. Insulin is a hormone that the pancreas produces to convert and store glucose in your cells, but people with diabetes aren’t able to make enough insulin, or their bodies don’t use it effectively.
Over time, as glucose is left to build up without being successfully converted into energy, there can be serious consequences to your health.
Types of Diabetes
There are two main types of diabetes which are type 1 and type 2. The difference is in how it responds to insulin production if it’s able to produce any insulin at all.
Type 1 Diabetes
This causes the body’s immune system to attack and destroy the cells that are supposed to produce insulin, and it’s the less common type of diabetes.
Type 2 Diabetes
Unlike type 1 diabetes, type 2 diabetes causes a lack of insulin rather than its destruction, as the body is unable to produce enough by itself or the cells in the body ignore it and don’t react. It’s predicted that around 90% of all adults have type 2 instead of type 1.
There is also prediabetes or borderline diabetes, which is a condition that can precede diabetes. This is when your blood sugar levels typically fall between 70 and 99 mg/dL. A person with diabetes will fall nearer 126 mg/dL at their fasting blood sugar level.
Additionally, pregnancy can also see a significant rise in some people’s blood sugar levels which is known as gestational diabetes. This is when they have greater trouble producing enough insulin to convert all of the glucose in their bloodstream into energy.
Symptoms
There are a few known symptoms that are strong indicators that someone might have diabetes. In the event that you experience any of the following symptoms, we recommend you see a medical professional or book in with your doctor to run some blood sugar tests.
Here are some of the main symptoms that often present in patients with diabetes:
- Frequent urination, especially at night
- Excessive thirstiness
- Excessive hungriness
- Unintentional weight loss
- Blurred vision
- Numb or tingling hands and/or feet
- Feeling overly fatigued
- Dry skin
- Having slow-healing sores
- An increased number of infections
Symptoms of Type 1 Diabetes
If you have been diagnosed with type 1 diabetes, you could also experience symptoms such as nausea, vomiting, and stomach pains, which can start to show after as little as a few weeks or after months, varying in their severity. The onset of type 1 diabetes can usually happen during childhood up until you’re a young adult but can come on at any age.
Symptoms of Type 2 Diabetes
Type 2 diabetes tends to take longer to develop and is usually diagnosed in adulthood, with many people reporting that they didn’t even notice their symptoms. With that being said, there has been an increase in the number of cases of type 2 diabetes in children and teens.
As the harder disease to detect, it’s important to research the different risk factors associated with type 2 diabetes and to see your doctor if you have any concerns.
Symptoms of Gestational Diabetes
As a general rule, gestational diabetes doesn’t have very many symptoms. You should get tested for gestational diabetes at 24 to 28 weeks if you are pregnant, as this will give you a head start on making changes that can improve your and your baby’s health.
Diabetes Life Expectancy
Any big changes to your health can cause concern, with many people worrying about their life expectancy after receiving a diabetes type 1 or type 2 diagnosis. It is perfectly natural to wonder, but the question “how long do I have left to live” is not one that is easily answered.
This is due to the numerous other factors that contribute to a person’s life expectancy, such as previous existing conditions and whether or not they are a regular smoker.
According to Joanne Rinker, the director of practice and content development at the American Association of Diabetes Educators, “Having diabetes won’t necessarily change someone’s life expectancy – it’s how it progresses. For every individual, diabetes is going to progress differently”, so at a slow enough rate, it may not affect life expectancy at all.
It’s better to focus instead on your overall health instead of allowing yourself to dwell on your life expectancy, as improving your general health can help you live a long and happy life.
Can You Reverse Diabetes?
While diabetes can never be fully cured, there are several ways in which you can learn to manage your diabetes to minimize the symptoms and the negative health effects that come with it. With enough effort and some serious changes, you may even be able to reverse it.
This means you would be able to regulate your blood sugar levels to maintain a steady level without the need for meditation, although even this wouldn’t mean you’re “cured” as such. As it is a lifelong disease, you can think of it as more like being in remission rather than being fully recovered.
The key to reversing diabetes appears to be through losing weight, but there are plenty of other ways to maintain your diabetes which we’ll cover in this next section.
How To Manage Diabetes
It’s important to learn how to manage your diabetes in order to take care of your health and to prevent high blood sugar levels from doing any serious damage to your body. This section will take a look at some of the best methods for managing diabetes.
Before we get into it, from here on out you may see us refer to the diabetes ABCs, which refers to the A1C test (used to record your blood glucose level for the past 3 months), your blood pressure, and your cholesterol levels.
Take Your Medicine as Prescribed
Whenever your doctor prescribes you medicine it’s for a good reason, so it’s important to take any diabetes medication as often as and how your doctor prescribed it.
Try to take your medication at the same time every day. Not only will this help you get into a consistent routine to rescue the chances of you forgetting to take it, but it will help your body with regulating your blood sugar levels.
Even if you wake up one morning feeling really good, you need to take your diabetes medications daily in order to maintain your ABCs. If you’re struggling to afford the costs of your medications, you should discuss this with your health care professional. You should also let them know if you’re experiencing any side effects due to taking your diabetes medication.
As a final note, always check that your doctor is aware of any other medications you may be taking alongside your diabetes medication and they’ve confirmed that it’s okay to take them together. Check also before taking any new medication such as pain relief.
Check Your Blood Glucose Levels
Another important aspect of managing your diabetes is checking your blood glucose levels each day, sometimes multiple times, in order to keep track of your body’s glucose levels.
This is particularly important if you also take insulin to manage your diabetes, as the results from your blood level test can inform your decisions about what to eat, whether or not you should undertake any physical activity, and when would be best to take your medications.
These days, it’s fairly easy for people with diabetes to check their own blood glucose levels at home using a blood glucose meter. By pricking the tip of your finger with the needle in the machine and collecting a drop of blood on a test strip, it can tell you what your sugar level is.
Make Physical Activity a Part of Your Daily Routine
Physical activity is essential for those with diabetes as it helps to use up glucose that your muscles have stored for energy. Regular exercise also “helps your body use insulin more efficiently” which “works together to lower your blood sugar level according to mayoclinic.org.
The physical activity you undertake each day doesn’t need to be overly strenuous, and even activities carried out around the home like housework or gardening can improve your blood sugar levels. If in doubt, talk to your doctor about creating an exercise plan for you.
Talk to a Dietician
If you’re unsure where to start with improving your diet, talking to a dietitian can be invaluable in showing you the ropes for healthier eating, and there are many arguments as to why you should add a dietitian or nutritionist to your diabetes health team.
They will be able to discuss with you the best type of meal plan that will work for you and your body to manage your diabetes. Some may recommend that you write a food diary to keep track of what you’re eating each day and review it with you at a later date.
This can be a helpful way to spot patterns in your eating habits that could be causing an undesirable spike in your blood glucose levels, which you can then work to manage.
The same can be said for keeping track of your activities, medications, and blood sugar levels which can all be assessed at your next appointment, and any questions you have can be answered.
Eat Healthier
Making changes to your diet is one of the simplest ways to maintain your diabetes, as this will give you greater control over the fluctuation in your blood glucose levels. It’s important to note that this isn’t about cutting out the food you enjoy, just eating it in better moderation.
Maintaining diabetes means you’ll need to place a greater emphasis on eating well-balanced meals which includes one of each of the 5 food groups. You’ll also need to be more careful with the types of carbohydrates you consume, opting for brown or wholewheat over white.
Lose Some Weight
The majority of health care professionals will recommend that if you want to manage your diabetes, you should also think about losing some weight. At the end of the day, this will naturally come hand in hand with healthier eating habits and more regular exercise, but you can still acknowledge it as a goal to work toward on your diabetes management journey.
The Diabetes Diet
Seeing as healthier eating is one of the key ways you can maintain your diabetes, we thought we’d dedicate this section of our guide on the ‘Diabetes Diet’.
All this is, is a diet specifically aimed at reducing the spike in blood sugar levels after eating to maintain your diabetes and minimize any symptoms you’re experiencing. It essentially means incorporating healthy foods in moderate amounts whilst sticking to regular mealtimes.
The aim is for your diet to be naturally high in nutrients as well as being low in fat and calories. You’ll want to include food groups like fruits, vegetables, and whole grains, which is generally what’s recommended for everyone.
What Does a Diabetes Diet Involve?
In most cases of diabetes or prediabetes, your doctor will recommend a session with a nutritionist who will work with you to create a healthy eating plan for you to follow at home.
The goal is to control your blood glucose levels through healthier eating, as well as managing your weight and keeping the risk of heart disease low, including blood pressure and high blood fat levels.
Calories and fat are ultimately converted into glucose which can cause a sharp rise in your blood sugar levels. This can lead to serious health consequences if not kept under control, including issues like high blood pressure (hyperglycemia), resulting in long-term damage to your nerves, kidneys, or even your heart. Hence the reason for following a diabetes diet.
The core element of the diabetes diet is to eat three meals a day at regular meal times, in order to utilize the insulin produced by your body or by the medication you take.
The exact diet you follow can be worked out with a dietician who will be able to tailor your eating plan according to your personal health goals, lifestyle, and preferences. They can also teach you about serving the right portion size and making sure your diet is in line with your height and current activity level.
Recommended Foods
The best way to eat more food on a diabetes diet is to eat foods which are nutritionally beneficial. It’s all about making healthy swaps and better choices with your food, so here are some of the top recommended food groups to include in your diet if you have diabetes.
Try to always choose healthy carbohydrates over complex carbohydrates (starches), as these and simple carbohydrates (sugars) are broken down and converted into glucose. Instead, opt for the following types of healthy carbohydrates:
- Fruits
- Vegetables
- Whole grains
- Legumes, such as beans and peas
- Low-fat dairy products, such as milk and cheese
It’s also a good idea to avoid drinks with added sugar, fats, and sodium, as these can cause a rapid spike in your blood sugar levels. Plus, what a waste of your sugar intake allowance!
Fiber-Rich Foods
Fiber is well-known in relation to digestive health and bowel function, but high-fiber foods are beneficial in a lot more ways than this.
Other advantages of incorporating foods that are high in fiber in your diet include a reduced risk of heart disease and strokes, improve your skin, and aid weight loss.
Also sometimes referred to as roughage, fiber is any part of plant-based foods (fruits, vegetables, grains, nuts, and beans) that can’t be broken down or digested by the body. Instead, it travels through your digestive system maintaining a clean and healthy environment, aiding bowel movements, and eliminating cholesterol and toxic carcinogens.
There are two types of fiber: insoluble and soluble.
Insoluble fiber helps relieve constipation and is non-dissolvable in water. It is found in wheat cereals, whole grains, and various vegetables like celery, carrots, and tomatoes.
Soluble fiber helps to control blood glucose levels and lowers cholesterol, but it is dissolvable in water. It is found in foods like beans, nuts, oatmeal, barley, and fruits like apples, pears, berries, and citrus fruits.
Other good sources of fiber include:
- Vegetables
- Fruits
- Nuts
- Legumes, such as beans and peas
- Whole grains
Foods that contain little to no fiber include meat, dairy, and sugar. The same applies to refined or “white” foods like white bread, white rice, and pastry, from which the fiber has often been purposely removed.
Heart-Healthy Fish
According to the American Heart Association (AHA), it’s recommended that you eat fish that is good for heart health at least twice a week.
This can include fish like salmon, tuna, herring, mackerel, and sardines. These are all excellent sources of omega-3 fatty acids which are thought to help reduce the risk of heart disease and heart attacks.
Other types of fish, you should try to avoid. This includes any fish with high mercury levels, like king mackerel, for example, as these have actually been shown to have negative health effects, especially if consumed in high quantities.
“Good” Fats
When it comes to following a healthy diet, most people hear the word “fats” and panic, but there are some foods that are classed as “good” fats that are actually good for you and should be included as part of a balanced diet.
Try to consume foods that contain monounsaturated and polyunsaturated fats, as these can help to lower your cholesterol levels. Foods that contain “good” fats include:
- Nuts
- Oily fish (salmon, sardines, herring, mackerel, tuna)
- Avocados
- Chia seeds
- Canola, olive, and peanut oils
Just because they are “good” fats doesn’t mean you should go overboard with them, however. Remember that the key to following a diabetes diet is to practice moderation.
Foods To Avoid
One of the health issues that people with diabetes are at a higher risk of is heart disease which can lead to a stroke, as it can speed up the clogging and hardening of your arteries.
Unlike “good” fats which can be incorporated into your diet in moderate amounts, “bad” fats pose a risk to your heart and blood vessel system as they cause your body to produce larger amounts of cholesterol which can be harmful to your health.
As a result, it’s best to avoid the foods that contain high levels of the following as this can undermine the good work you’ve been doing to try and eat a healthier, more balanced diet.
Saturated fats
Consuming a diet that’s too high in saturated fats is one of the leading causes of high cholesterol levels, which increases the risk of developing cardiovascular disease (CVD), something that diabetes sufferers are already at a higher risk of.
Avoid consuming the following foods in high quantities:
- High-fat dairy products
- Animal proteins such as butter
- Beef
- Hot dogs
- Sausage
- Bacon
- Coconut and palm kernel oils
Trans fats
According to the American Diabetes Association, “Like saturated fat, trans fat can be damaging to blood cholesterol levels. It is more harmful than saturated fat, and for a heart-healthy diet, you want to eat as little trans fat as possible by avoiding foods that contain it.”
Avoid consuming the following foods in high quantities:
- Processed snacks
- Baked goods
- Shortening and stick margarine
- Fast food items, such as french fries
Luckily, trans fats are pretty clearly stated on food product Nutrition Facts labels, which means it’s typically easy to identify which foods contain high quantities of them.
Cholesterol
Meat is one of the highest contributors to high cholesterol levels, so making healthier swaps to leaner cuts of your favorite meat is a great way to enjoy your usual food whilst reducing your usual cholesterol intake.
This can include opting for chicken or turkey breasts without the skin, pork tenderloin, or beef sirloin instead of highly processed meats, like ham, bacon, lunchmeat, etc.
Avoid consuming the following foods in high quantities:
- High-fat dairy products
- High-fat animal proteins
- Egg yolks
- Liver and other organ meats
When buying meat at the store, look to see if the meat is 96 to 98% fat-free by checking the nutrition label. This should be the fat content you’re looking for to maintain a healthier diet.
Sodium
You should try to consume less than 2,300 mg of sodium per day. If you have high blood pressure, your doctor may recommend lowering this amount further. Consuming a reduced amount of around 1,000 mg of sodium per day is thought to help improve blood pressure.
Avoid consuming the following foods in high quantities:
- Canned meat, fish, or poultry
- Salted or smoked meat, fish, or poultry
- Cold cuts
- Frankfurters
- Sausages
- Sardines
- Caviar
- Frozen ready meals
- Breaded meats
The Plate Method
The Plate Method was a concept introduced by the American Diabetes Association that essentially places greater emphasis on planning your meals around eating more vegetables.
There are a few simple principles that make up the plate method:
- At least half of your plate should be filled with non-starchy vegetables such as carrots, spinach, and tomatoes.
- A quarter of your plate should be filled with protein, such as tuna, lean chicken, tofu, lentils, quinoa, nuts, and seeds.
- The final quarter should be filled with some form of whole-grain food, such as starchy vegetables like green peas, or a complex carbohydrate such as brown rice or pasta.
- You can incorporate small amounts of “good” fats into your diet, such as nuts or avocados.
- You can also include a portion of fruit or dairy as well as consuming water and/or unsweetened tea or coffee.
By following this method, you’ll ensure you’re eating the right amount of the right foods to give yourself the best chance of managing your diabetes and to improve your overall health.
Why It’s Important to Count Carbohydrates
It’s easier than you might think to end up eating more of the wrong type of foods without even realizing that you’re consuming them in excessive quantities.
Seeing as carbohydrates are one of the main food sources that are broken down into glucose by the body, which people living with diabetes are then unable to convert into energy stores, it’s one of the most important foods to keep an eye on regarding your intake.
Carbs will have a large influence on your body’s blood sugar levels, so it’s important that you learn how to calculate the number of carbohydrates that you’re consuming daily. This goes for everything you eat or drink that contains carbohydrates.
This will allow you to make informed decisions each day about your carb intake, meaning you can adjust your insulin dose as required in order to give your body what it needs.
Counting carbohydrates is one of the reasons why seeing a professional dietician is so beneficial to people who have diabetes, as they will be able to give you the tools you need to accurately measure appropriate food portion sizes and how to easily pick out the different ingredients and any important information on food packaging labels.
For those who take insulin to regulate their blood sugar levels and manage their diabetes, a dietician can also help you learn how to count how many carbohydrates there are in your meals and snacks and how you can then adjust your insulin dose accordingly.
What Are The Results of a Diabetes Diet?
Even if you don’t have diabetes, following the diabetes diet is a way to ensure you’re eating a healthier, more balanced diet where you enjoy different foods in moderation, making healthy swaps where possible.
If you do suffer from diabetes, the results of following this diet can include maintaining a regular blood glucose level with fewer spikes and the complications that can come with them.
Due to the foods that are encouraged by the diabetes diet and their various health benefits, you will also most likely lower your risk of developing cardiovascular disease and some types of cancer.
Summary
We hope that by reading this article you will have a better understanding of diabetes and what it entails, as well as feeling confident that you can manage this disease to the best of your abilities and still live a healthy and fulfilled life.
The key to improving your health is by consuming the necessary food groups in moderation and incorporating healthier swaps into your diet. This applies to people in general but it’s especially true when you’re living with and trying to manage your health with diabetes.
The consequences of not making these changes to your eating habits can include worse overall health, as well as an increased risk of heart disease, a heart attack, or even a stroke.
Whilst learning to “manage your diabetes” or “live with diabetes” might sound like an overwhelming, challenging change to make in your life, we hope we’ve been able to show you that anyone is capable of making these steps towards living a healthier lifestyle.
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