Effective Dietary Strategies for Managing Diabetes

How to manage diabetes through diet?

I have a family history of diabetes and have been on medication for 5 years, but my condition is not very stable.
I exercise by playing table tennis at least 4 days a week.
My recent check-up showed a hemoglobin A1c level of 7, which I believe is related to my diet.
I would like to ask Dr.
Shi for dietary advice.
Thank you.

Xiao Xiaojie, 50~59 year old female. Ask Date: 2008/04/11

Dr. Shi Guangzhong reply Internal Medicine

How should diabetic patients choose their food? The following suggestions may serve as a reference:
General Principles:
- Remember the portion sizes for each meal and consume food at regular intervals.
- Pay attention to both the quality and quantity of food to ensure balanced nutrition.
- Opt for light, natural foods and avoid those that are high in sugar, greasy, or overly refined.
Foods to Avoid:
- Sugary foods and beverages, such as soda, cola, fruit juices, and sports drinks; instead, choose tea, plain water, or diet soda.
- Foods cooked with added sugars, such as sweet and sour dishes, ketchup, honey-glazed items, and vinegar-based sauces.
- Desserts like pudding, cake, jelly, sweet soups, and taro paste.
- Foods high in fats, such as fried foods, fried rice, casseroles, creamy soups, and sunflower seeds.
- Alcoholic beverages should be minimized due to their caloric content, especially those high in sugar, such as plum wine, sweet red wine, and certain herbal liquors.
Considerations for Eating Out:
1.
Chinese Cuisine:
- Avoid fried or pan-fried foods, such as fried meatballs, potstickers, and pastries.
- Refrain from ordering fried rice or noodles, pork knuckle rice, braised pork rice, or dry noodles, as these are often high in fats.

2.
Chinese Banquets:
- Avoid high-fat snacks like sunflower seeds and peanuts before the meal, as well as cashews, walnuts, and pine nuts served during the banquet.
- Steer clear of fried foods; if consumed, remove the skin before eating.
- Minimize intake of processed meat products like meatballs and shrimp balls.
- Choose bone-in or shell-on meats and seafood, as they provide less actual meat but can satisfy cravings.
- Foods thickened with starch and oil should be limited; if consumed, drain the sauce before eating.
3.
Western Cuisine:
- Avoid creamy soups and butter spread on bread, as well as salad dressings.
- Opt for fish, shrimp, or poultry instead of beef, pork, or lamb for main dishes.
- Replace desserts with fresh fruits.
- Choose unsweetened tea or coffee without cream for beverages.
4.
Fast Food:
- Fast food items are typically high in calories, saturated fats, and sugars, while low in fiber; limit their consumption.
5.
Hot Pot:
- Diabetic patients should pre-portion staple foods and meats to avoid unintentional overeating.
- Items like taro, corn, pig's blood cake, and fried dough sticks should be calculated as part of the staple food portion.
- Choose leaner meats such as fish, shrimp, and squid instead of pork, beef, or lamb.
Avoid processed meat products like fish balls and shrimp dumplings that are high in fat.
- For dipping sauces, opt for soy sauce or vinegar; limit the use of high-fat sauces like satay sauce.
- Vegetables are low in calories and can be consumed in unlimited amounts.

Reply Date: 2008/04/11

More Info

Managing diabetes effectively requires a comprehensive approach that includes dietary strategies, physical activity, and regular monitoring of blood glucose levels. Given your family history of diabetes and your current health status, it’s crucial to focus on a balanced diet that helps maintain stable blood sugar levels while also promoting overall health.

Key Dietary Strategies for Managing Diabetes
1. Carbohydrate Management:
- Choose Complex Carbohydrates: Opt for whole grains (like brown rice, quinoa, and whole wheat bread) instead of refined grains. Complex carbohydrates are digested more slowly, leading to a gradual rise in blood sugar levels.

- Monitor Portion Sizes: Be mindful of the quantity of carbohydrates consumed in each meal. Using the plate method can help: fill half your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with whole grains or starchy vegetables.

- Glycemic Index Awareness: Foods with a low glycemic index (GI) are preferable as they have a lesser impact on blood sugar levels. Examples include legumes, nuts, and most fruits and vegetables.

2. Incorporate Healthy Fats:
- Focus on Unsaturated Fats: Include sources of monounsaturated and polyunsaturated fats, such as olive oil, avocados, nuts, and fatty fish (like salmon and mackerel). These fats can improve heart health, which is particularly important for individuals with diabetes.

- Limit Saturated and Trans Fats: Reduce intake of saturated fats found in red meat and full-fat dairy products, and avoid trans fats found in many processed foods.

3. Protein Intake:
- Lean Proteins: Incorporate lean protein sources such as chicken, turkey, fish, tofu, legumes, and low-fat dairy. Protein can help with satiety and may assist in maintaining muscle mass, especially important if you are engaging in regular physical activity.

- Balance Protein with Carbohydrates: Including protein in meals can help moderate blood sugar spikes after eating.

4. Regular Meal Timing:
- Consistent Meal Schedule: Eating at regular intervals can help maintain stable blood sugar levels. Aim for three balanced meals and healthy snacks if needed, spaced evenly throughout the day.

5. Hydration:
- Stay Hydrated: Drink plenty of water throughout the day. Avoid sugary drinks and limit fruit juices, as they can cause rapid spikes in blood sugar levels.

6. Fruits and Vegetables:
- Load Up on Non-Starchy Vegetables: These are low in calories and carbohydrates, making them an excellent choice for filling your plate. Aim for a variety of colors to ensure a range of nutrients.

- Moderate Fruit Intake: While fruits are healthy, they contain natural sugars. Choose whole fruits over fruit juices and consider portion sizes, especially for higher-sugar fruits like bananas and grapes.

7. Mindful Eating:
- Listen to Your Body: Pay attention to hunger and fullness cues. Eating slowly and without distractions can help you enjoy your food more and prevent overeating.

Physical Activity
In addition to dietary changes, maintaining a regular exercise routine is vital. Engaging in activities you enjoy, such as table tennis, can help improve insulin sensitivity and aid in weight management. Aim for at least 150 minutes of moderate-intensity aerobic activity each week, combined with strength training exercises on two or more days.

Monitoring and Consultation
Regularly monitor your blood glucose levels to understand how different foods affect your body. It’s also beneficial to work with a registered dietitian or a certified diabetes educator who can provide personalized guidance based on your specific needs and preferences.

Conclusion
Managing diabetes through diet is a dynamic process that requires attention to food choices, portion sizes, and meal timing. By implementing these dietary strategies and maintaining an active lifestyle, you can work towards achieving better blood sugar control and overall health. Always consult with your healthcare provider before making significant changes to your diet or exercise routine, especially considering your family history and current medication regimen.

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