Type 2 Diabetes – Some Specific Information
Type 2 diabetes is a metabolic disorder caused by disruptions in the production and utilization of insulin, a hormone that regulates blood glucose levels. Insulin deficiency leads to high blood glucose levels, a condition known as hyperglycemia. The prevalence of type 2 diabetes, accounting for over 90% of diabetes cases, is rapidly increasing worldwide. Unfortunately, poor dietary habits such as consuming high-calorie and processed foods, coupled with a lack of regular physical activity, contribute to the rise in cases of type 2 diabetes. Therefore, it is rightly called a diet-related lifestyle disease.
Besides antidiabetic medications, dietary therapy plays an incredibly important role in the treatment of the disease.
The role of diet in type 2 diabetes
There is no universal diet for all patients with type 2 diabetes. However, it is important to ensure that the diet is balanced: providing optimal amounts of protein, fat, carbohydrates, vitamins, and micronutrients. Helpful tools can include tables of glycemic index and glycemic load – one of the dietary strategies used in type 2 diabetes is implementing a low glycemic index diet. I wrote more extensively about glycemic index and glycemic load, as well as how to lower the glycemic index of a meal, in the article “How to Lower the Glycemic Index of a Meal?” Here, I’ll remind you that in nutrition, glycemic index and load are based on evaluating the carbohydrate content in food based on their impact on post-meal blood glucose levels.
The Mediterranean Diet
It’s worth mentioning one of the healthiest dietary patterns in the world – the queen of diets – the Mediterranean diet! It was inspired by the eating habits of populations living in areas around the Mediterranean Sea some time ago – the pattern was identified in the early 1960s. in the 20th century in southern Italy, Crete, and other areas of Greece. It is characterized by high consumption of vegetables, nuts, whole grains, and healthy fats found in olive oil, nuts, and avocados! Studies have shown that incorporating such products into the diet may be associated with improved insulin sensitivity. The foods included in the Mediterranean diet have anti-inflammatory properties and beneficial effects on gut microbiota.
Next time you’re wondering what to snack on, reach for a small handful of walnuts, and confidently sprinkle a tablespoon of pumpkin seeds on your salad!
Do you have to give up carbohydrates in the case of type 2 diabetes?
If you’re interested in type 2 diabetes, you’ve probably come across materials advocating for the complete elimination of carbohydrates from the diet as the only solution. The topic may seem straightforward – fewer carbohydrates, and consequently lower blood glucose levels after meals. Indeed, some research reviews have confirmed that a low-carbohydrate diet can positively impact parameters such as glycated hemoglobin or triglycerides (worth monitoring in type 2 diabetes).
But do we really have to completely give up bread, pasta, and rice to achieve optimal health outcomes? According to the recommendations of the Polish Diabetological Society, the proportion of carbohydrates in the diet should be around 45% of total energy intake. This value may be temporarily lower for individuals who are currently unable to engage in physical activity, while it may be higher for those who are very physically active. Therefore, the percentage contribution of carbohydrates in the diet should be individually determined based on health status and level of physical activity. Remember that many carbohydrate-rich foods are sources of valuable nutrients and fiber, which plays a significant role in weight management. Fiber contributes to a feeling of fullness, making it our ally in achieving weight loss goals. It also has a positive impact on gut microbiota. Think about incorporating whole grain products rich in fiber into your diet.
In summary, including good quality carbohydrates in your diet sensibly can be beneficial for you and aligns with recommendations.
Weight reduction can improve insulin sensitivity.
Do not think for a moment that the last point is the least important. In the presence of overweight or obesity, a crucial issue is the reduction of excess weight. Clinical studies indicate that the primary factor influencing remission of type 2 diabetes is gradual attainment of a healthy body weight. Furthermore, maintaining a proper level of body fat and muscle mass positively impacts insulin sensitivity. Regular, moderate physical activity will also prove invaluable for the body. Remember to approach weight reduction sensibly, paying attention to sources of fat and protein intake in your diet.
In summary, the key issues
A properly balanced diet with a low glycemic index, coupled with a sensibly tailored energy deficit, can prove to be an effective solution in supporting the management of type 2 diabetes. Remember to choose a diet that offers health benefits and is realistically sustainable for the long term! Also, aim to incorporate physical activity into your daily routine. Every walk begins with the first step – are you tempted to start today?
