It’s been a minute. Last post I talked about type 2 diabetes, and this week I feel compelled to expand a bit on the importance of diet. The diabetes prescription for diet should be viewed as a prescription for a healthy lifestyle for all – it isn’t specific to those of us with the disease. In fact, if Americans followed the very basics of the “diabetes diet”, we’d be a healthier nation.

I use the word “diet” with a little bit of resentment, but the reason I continue to use it is because it’s a term that most people are familiar with. It’s important to understand though that in order for a particular way of eating to become habit, it must become a lifestyle versus something that you adhere to for a short period of time. What’s crazy is the “diabetes diet” does not really exist. There are numerous proven eating styles that support healthy blood glucose goals in people with diabetes. If you ask a person with diabetes, I would venture to guess their version of the diabetes diet does not include a bunch of sugar-free crap. Contrary to what is served on the tray in the hospital, people with diabetes actually consume a fair amount of regular sugar, and most people that I encounter prefer the regular version of foods versus the sugar-free version, myself included.

So how exactly should one eat when they have diabetes? There are a few tips that I live by. Quick aside – I am not a dietitian, however I am a Certified Diabetes Educator, an RN and, most importantly, a person living with type one for almost 20 years. I have a tremendous amount of expertise on the relationship that food and diabetes share, and I consider myself a credible source. 

1. Moderation is key. You do not have to cut something out that you love. I never tell my patients they cannot have something. In the spirit of moderation, though, there are certain foods that should be consumed less often than others… moderation. One of the most common statements I hear from patients is that their sugary-beverage consumption is astronomical, but it isn’t something they want to give up. So, I tell them not to; if the person wants to improve their BG but still enjoy something they love, I encourage them to reduce their current consumption and build it in to their meal plan occasionally.

2. Portion control, portion control, portion control. This right here will dramatically improve BG’s as well as take the pounds off. I am a fan of The Plate Method, which is an old but tested and reliable way of creating a meal. The Plate Method essentially states that half the plate should be filled with veggies, a quarter filled with a protein and the last portion filled with a non-starchy carb. There are a ton of variations to this method, and I don’t think the measurements need to be super particular, but it’s an excellent guide. Portion control also includes not going back for seconds. If we’re all being really honest with ourselves, none of us need a second plate or portion, and we’re probably not actually physically hungry for it. Disclaimer: I myself am guilty of going back for seconds when I know full well that I do not need it. If this is something you struggle with, I encourage you to put your silverware down once the first plate is empty. Take a few deep breaths and give your stomach a few minutes to settle. Usually, our desire and salivation for a second portion is a few minutes ahead of the signal from our stomach to our brains that our stomachs are full. If you give it a few minutes, you’ll likely not feel as compelled to go for that second helping. 

3. Deprivation is not key. This is something I’m still struggling with, 20 years into this disease. I tend to live on the extreme version of “the diabetes diet” where I don’t really indulge. Ever. I can honestly live the rest of my life without a slice of birthday cake. But there are a few things that I really enjoy that I just don’t allow myself to have. The reason this can be dangerous is because deprivation oftentimes leads to binging. Oftentimes we will resist something for so long and, in a moment of weakness, we give in and overindulge. This isn’t a healthy way to operate, both physically and mentally. If we allow ourselves to give into a craving every once in a while (“every once in a while” = different measurement for everyone. See #1 above.), we are much less likely to binge and overindulge. 

There is not a one-size-fits all diet for those with diabetes. Mediterranean diet, low-carb, paleo, Whole 30 – they’re all great for different reasons. Personally, my eating style has a little of everything built into it. Some people do really well on low carb, but others do extremely well on high, complex-carb diets! For those that I teach, I encourage them to find their own style. Following the basic guidelines of moderation, portion control and avoidance of deprivation are essential. These three basic guidelines will also make an incredibly large impact on diabetes blood glucose control. Don’t make food complicated, and don’t make it expensive.

Food-discussions are amongst my favorite topics in the diabetes-arena. There are numerous other concepts that should be taken into consideration when attempting to achieve blood glucose control – calories, of course, fiber, fat, type of carbohydrate, etc. These topics can get pretty advanced, so I will likely cover each of them individually in future posts. For now, remember that eating well for diabetes does not have to be complicated. It doesn’t have to be hard, expensive or take a ton of effort. Good luck, and hit me up with questions. 

Cheers,

Kelly