Nutrition Recommendations for Diabetic Patients

A diabetic diet is not a restrictive diet, but rather a healthy eating plan rich in nutritious foods, with low fat and carbohydrate content, and focused on fruits, vegetables, and whole grains. It can be summarized as consuming various food groups in reasonable amounts and following meal times. Experts from the Endocrinology and Metabolism Department at Anadolu Health Center state, “The way diabetic patients eat is not a punishment, but the most important step for a healthy life.”

Recommended Foods for Diabetic Patients

Healthy (Complex) Carbohydrates: Carbohydrates are one of the three essential macronutrients needed for life and are the primary source of energy. Carbohydrates play a much greater role in glucose levels compared to proteins and fats. However, a healthy eating plan without carbohydrates is unthinkable. It is important to make wise choices when it comes to carbohydrates. All carbohydrates consumed from food (simple sugars, complex carbohydrates) are broken down and converted into glucose in the body. The breakdown of complex carbohydrates takes longer. Since they are digested more slowly, their absorption is gradual and balanced. This prevents the sudden spikes in blood sugar and excessive insulin release caused by simple carbohydrates. They provide the necessary fiber and create a lasting feeling of fullness. Instead of white bread, pasta, rice, corn, cornflakes, and sugary foods, healthy carbohydrates like fruits, vegetables, whole grains, legumes (beans, chickpeas, peas, lentils), and low-fat dairy products should be preferred.

Fiber-Rich Foods: These are parts of plant-based foods that cannot be digested or absorbed. They help reduce the risk of cardiovascular diseases and regulate blood sugar. Vegetables, fruits, nuts, legumes (beans, chickpeas, peas), whole wheat flour, and wheat bran are rich in fiber.

Fish: Should be consumed at least twice a week. It contains omega-3 fatty acids. Grilled fish is preferred.

Healthy Fats: Monounsaturated and polyunsaturated fats should be preferred. Almonds, walnuts, olives, and olive oil help lower cholesterol. However, it is important to remember that fats have a high calorie content.

Foods Diabetic Patients Should Avoid

• Saturated Fats: High-fat dairy products, animal proteins (such as steak, sausages, salami, etc.). These should not exceed 7% of daily calories.
• Trans Fats: These fats are found in processed foods and margarine.
• Cholesterol: High-fat dairy products, animal proteins, eggs, shellfish, and organ meats contain cholesterol. Daily consumption should not exceed 300mg.
• Salt: Should not be consumed in excess of one teaspoon (2300 mg sodium). Sodium (salt) plays a role in glucose reabsorption in the kidneys.

Glycemic Index (GI)

The glycemic index indicates how quickly a food converts into glucose. Glycemic load (GL) reflects both the glycemic index of a food and its glycemic load. Foods with a high GI cause a rapid rise in blood sugar, so they should be avoided. White bread, white rice, potatoes, baked goods, sweets, and most processed foods have a high GI and should be avoided. Vegetables, fruits (excluding fruit juices), nuts, whole grains, legumes, brown rice, whole grain bread, and pasta have a low glycemic index and should be preferred.

General Recommendations and Tips for Diabetic Patients

It is important to seek the support of a dietitian. If your blood sugar balance and weight are not on target, it is recommended that you stay within the calorie limit advised for you.

• You do not need special diabetic products or meals tailored just for you.
• You should eat from every food group daily.
• Prefer complex carbohydrates and increase fiber intake.
• Consume more non-starchy vegetables (such as broccoli and spinach), fruits, and legumes.
• Strawberries are a good fruit option, rich in fiber, water, and low in calories.
• Choose the least processed grains.
• Oats help prevent rapid blood sugar spikes, regulate blood sugar, and assist with weight loss.
• Avoid potatoes and processed grains (such as white bread, white pasta, etc.).
• Avoid sweets.
• Minimize the use of fats, sugars, and salt as much as possible.
• Do not consume more than one teaspoon (2300 mg sodium) of salt, even if you do not have hypertension. Sodium (salt) plays a role in glucose reabsorption in the kidneys.
• Choose healthy meats (fish, lean red meat, chicken).
• Opt for healthy fats such as olive oil and nuts (almonds, walnuts, etc.). Avoid trans fats found in processed packaged foods.
• After eating, the brain's satiety center will be triggered after a certain period. The slower you eat, the fewer calories you will consume to reach this point.
• Do not continue eating once you feel full.
• Be patient. Over time, your cravings for certain foods will decrease and your preferences will change. As your eating habits improve, foods you once loved may begin to taste too sweet or heavy, and your food choices will naturally shift toward healthier options.
• Diabetes does not mean your blood sugar will be zero. Small amounts of sweets can be consumed occasionally. In this case, carbohydrates in the same meal (such as bread, pasta, rice) should be limited. By eating slowly and savoring the taste, you can satisfy your sweet craving with a small portion. It should not be eaten alone but with the meal to prevent a sudden and excessive rise in blood sugar, and because you will feel full, even a small amount will be sufficient.

Ways to Reduce Sugar in Your Life

• Prefer whole fruits with high fiber content instead of fruit juice.
• Cinnamon, vanilla, and coconut can help reduce sugar cravings by providing a sweet taste.
• Satisfy sweet cravings with healthy desserts (such as blending milk, banana, or other fruits instead of ice cream, or desserts made with sweeteners).
• Avoid foods like honey, jam, and marmalade. Remember that jams are made by adding sugar and water to fruit, making them empty calorie foods. Instead, choose fresh or dried fruits.
• The most harmful fats are saturated fats and trans fats. Saturated fats are found in animal products (red meat, fatty dairy products). Trans fats are produced by hydrogenating liquid vegetable oils to make them more solid and durable.
• The healthiest fats are unsaturated fats, which are plant and fish-based. These fats are liquid at room temperature.

Ways to Reduce Unhealthy Fats and Increase Healthy Fats in Your Diet

• Prefer olive oil for cooking.
• Before cooking, remove all visible fats from meat, and remove the skin from chicken and turkey.
• Choose nuts such as almonds and walnuts as snacks instead of chips and crackers.
• Opt for grilling and baking instead of frying.
• Use fat-free milk and flour mixtures instead of cream.
• Even a 5-10% reduction in body weight can lead to significant improvement in blood sugar levels. If the goal of reaching an ideal weight seems intimidating, set an initial goal of 5-10%. To reach this goal, you do not need to count carbs or starve yourself. Achieving this goal will boost your motivation, allowing you to set bigger goals.
• Consider how long it took to reach your current weight and avoid expecting miracles in just a few months. Set achievable and realistic goals.
• Do not skip breakfast, as it will help balance your blood sugar levels.
• When you're hungry, you tend to eat much more than usual. Therefore, do not skip meals and make sure to have three main meals and three snacks. This will help you enter your main meal feeling fuller and consume fewer calories.
• Try to eat your meals at the same time every day and avoid skipping meals.
• Make sure your daily calorie intake remains consistent. Skipping or reducing calories one day and compensating the next can disrupt your blood sugar balance.
• Keep a calorie diary. Studies show that those who keep a daily food diary lose twice as much weight as those who don't.
• Writing down what you eat and drink will increase your awareness of what, why, and how much you're eating.
• Review the factors in your life that you think hinder healthy eating (work, family, etc.).
• Lack of sleep and stress can make it harder to stick to your diet and lead to weight gain.
• Find ways to manage stress (such as hobbies, walking, nature, etc.). If you cannot cope on your own, seek support.
• Break the habit of eating out, and minimize it. Avoid consuming ready-made meals just because you don't have homemade food.
• Keep healthy foods available at home that can be quickly prepared or satisfy hunger (such as yogurt, vegetables, fruits, walnuts, almonds, etc.).
• Make a healthy shopping list before going to the store and stick to it.
• Avoid foods like chocolate and chips, and teach your children healthy eating habits from an early age.
• If you need to lose weight or struggle with self-control, downsize your serving plates.
• Eat soup or salad before the main meal.
• Chew more; eating slowly will help you feel full.
• Drink more water.
• Adding spices to your meals can reduce your appetite.
• Avoid processed foods with excessive salt content.
• Do not eat while watching television or using your phone or tablet, as it can lead to overeating without realizing it.
• Increase your knowledge of the calorie content of foods. As your knowledge grows, so will your awareness and adherence to your diet.
• Starving yourself will only make you eat more later.
• Spend time with people who eat healthily and educate your loved ones on this topic.

Foods that Regulate Blood Sugar

None of these foods are a miracle cure for diabetes. While some studies have shown that they may slightly reduce blood sugar levels, there is insufficient evidence to confirm their effectiveness. There is also a lack of data on how cooking these foods or consuming them with other foods might affect their outcomes. Consuming these foods does not mean you should stop or reduce your medication or insulin therapy without consulting your doctor and regularly monitoring your blood sugar levels.

Cinnamon: One teaspoon of cinnamon per day can lower fasting blood sugar levels and increase insulin sensitivity.

Artichoke, Celery, and Onion: The cynarin in artichokes has blood sugar-lowering properties, while onions contain chromium, which also helps lower blood sugar.

Acidic Fruits: Although these fruits have blood sugar-lowering effects, consuming them in excess due to their sugar content can raise blood sugar levels (e.g., oranges, grapefruit, pineapple, strawberries, blueberries, pomegranate, kiwi, sour apples, and sour cherries).

Vinegar and Lemon Juice: Acidic foods slow down stomach emptying and prevent rapid increases in blood sugar. They can be added to salads.

Blueberries: A study showed that an extract made from blueberries reduced insulin resistance and prevented the development of diabetes.

Spices: One study demonstrated that certain spices have positive effects on glucose and cholesterol metabolism.