Diabetes
What is Diabetes?
Diabetes occurs when the amount of glucose in the blood is too high, and the body
is not able to use it properly. Glucose is derived mainly from food. Insulin,
a hormone produced by the pancreas, is needed to convert glucose into the energy
the body requires. If the pancreas does not produce enough insulin, or if thebody
cannot use the insulin it has, then diabetes occurs. There are 2 different kinds
of diabetes: Insulin Dependent Diabetes (type 1) which is usually diagnosed before
the age of 40 and is treated by insulin injections and diet. The second kind is
Non-Insulin Dependent Diabetes (type 2) which is usually diagnosed after the age
of 40 and is treated by either diet alone, or diet and tablets or, sometimes,
diet and insulin injections. Diabetes, however, can affect anyone at anytime.
General Dietary Recommendations
The diet advocated for diabetics is not a
'special diet'. It is a healthy diet which is recommended for everyone. Everyone
with diabetes has different dietary requirements depending on age, weight, activity.
It is suggested that your GP refer you to the state registered dietition at your
local hospital who will be able to give you more specific advice.
A summary
of dietary recommendations made by the British Diabetic Association is as follows:
· Avoid being overweight. It is more difficult to control diabetes if you
are overweight.
· Eat regular meals and a wide variety of foods. It
is important to eat regular meals so that your blood glucose level does not swing
from one extreme to another. This is particularly important if you are taking
tablets or insulin for your diabetes.
· Eat high fibre carbohydrate
foods. e.g. brown rice, wholemeal pasta, wholemeal bread, oats, vegetables, fruit,
beans and lentils. This will help control your diabetes.
· Reduce
your intake of sugar and sweet foods e.g. sweet cakes, chocolate and sugary drinks.
· Reduce your intake of fried and fatty foods which are very high
in calories.
· Avoid special diabetic products e.g. diabetic sweets,
diabetic chocolate, diabetic biscuits. These are not necessary, contain the same
amount of fat and are not signifcantly lower in calories than their non-diabetic
counterparts.
· Use salt in moderation for good general health.
· Drink alcohol in moderation.
The following is a list of more detailed
suggestions with regard to day to day eating patterns.
Fruit & Vegetables
Most people do not eat enough fruit and vegetables. So make sure you eat enough
to obtain fibre, vitamins and minerals as well as maintaining a healthy digestive
system. There is no fibre in animal products like meat, cheese and eggs. Fibre
is also removed from foods as they become more refined so try to eat unrefined
products such as wholegrain bread, brown rice, etc. Don't just add bran to refined
foods because it does not contain the wholegrain nutrients. Try to eat at least
3-4 pieces of fruit per day. If you are eating tinned fruit buy the ones in fruit
juice rather than syrup. Sweeten stewed fruit with artificial sweeteners. Eat
small amounts of dried fruit as it is a concentrated form of sugar and it should
be eaten in small amounts. Grapes and mangoes are quite sweet and if you eat them
in large amounts this may affect your blood glucose level.
Carbohydrates
The basic foods themselves will mostly be those you have always probably eaten.
it may be that you have heard that you should cut down on starchy carbohydrates
such as bread, pasta, potatoes and chapatis. This is not true. It is the refined
carbohydrate foods e.g. sugary cakes, that you should be careful about. Starchy
foods, often known as complex carbohydrates, should form the basis of your meals.
Eat these types of foods at every meal and make it the main part of the meal.
Aim to eat the same amount of starchy foods each day. Eat more potatoes (boiled
and baked rather than fried or roasted).Choose rice and pasta for a change. There
are many breakfast cereals to choose from.
Protein
Make use of pulses
(beans, peas and lentils). Add them to stews and casseroles. Vegans should ensure
eating low fat protein foods e.g. pulses (soya bean products such as tofu are
a good choice). Nuts are nutritious but high in fat and therefore calories so
if eating nuts as part of a main meal do not use them as snacks especially if
you are overweight.
Fats
If you need to use oil or fat, choose an unsaturated
one e.g. olive, rapeseed, sunflower or corn oil. Use reduced fat spreads and non-hydrogenated
reduced fat margarines. Granose produce a vegan low fat margarine and all their
margarines are made with non-hydrogenated fats. Most saturated fats and hydrogenated
fats tend to raise the blood cholesterol level. Saturated fats are usually found
in animal foods such as butter, lard, dripping, fatty meat and full fat dairy
products. Use less oil in recipes than suggested. Where possible do not use oil
for cooking but cook by boiling, casseroling, baking, grilling, steaming or microwaving.
The British Diabetic Association recommends making meat, fish and cheese the smaller
part of meals (which is easy for vegans!) and filling up on starchy foods and
vegetables instead.
Added Sugar
Do not panic about the added sugar in
savoury foods such as baked beans or tomato ketchup. It will not be enough to
affect your blood glucose levels. Eating healthy regular meals will help to stop
you getting too hungry and resorting to sweet foods. As long as your day to day
eating patterns are healthy and your blood glucose levels are good, the occasional
celebration meal or little bit of chocolate cake will do no harm. If you are going
to eat something which is very sugary then do so after a meal. However, if you
are overweight, the fewer sweet cakes and biscuits you eat the better.
Eat
reduced sugar or no added sugar jams and pure fruit spreads. Use fresh fruit for
snacks. Plamil sugar free rice pudding or sugar free soya milks are useful.
Fluid (including alcohol)
Drinking lots of fruit juice, even if unsweetened
may make your blood sugar level rise too high. If you like juice, take it with
a meal rather than on its own. If drinking because you are very thirsty then dilute
it with water or better still drink the water on its own. Drink at least 6-8 cups
of fluid a day. Avoid sugary drinks and use the sugar-free ones where you can.
Men should have no more than 3 units of alcohol a day, women should have no more
than 2 units. Don't save up all your units and binge at the end of the week. Alcohol
can cause hypoglycaemia (low blood sugar level). Drinking alcohol also makes it
harder to recognise a hypo and recover from it.
e.g. 1 unit = 1/2 pt beer,
lager, cider or
1 pub measure of sherry or
1 standard glass wine or
1 pub measure spirit
Try to ensure the following:
· don't drink
on an empty stomach or miss a meal so you can have a drink
· If you
drink beer or lager, choose ordinary ones preferably with an alcohol content of
less than 5%. low sugar 'diet' beers and lagers tend to be higher in alcohol and
are best avoided.
· Use sugar-free or slimline mixers
·
Choose medium/dry varieties of wines or sherry
You may also be at risk of
having a hypo up to several hours after drinking alcohol. It is therefore important
to have something to eat with your drink or shortly afterwards.
Further information
on Diabetes:
British Diabetic Association, 10 Queen Anne Street, London W1M
OBD. Tel: 020 7323 1531. Fax 020 7637 3644.