A nutritionist explains six diabetes diet myths – weight and nutrition

There are many ideas associated with diabetes diet that it is important to try to clarify. Maria Joao Afonso, a nutritionist with the Association for the Protection of Diabetics in Portugal (APDP), is giving back the truth regarding some of these aspects of diet and diabetes.

1. Diabetics cannot eat normally

A diabetic diet should include all food groups in a balanced and varied manner, as recommended in a healthy diet for a person without diabetes.

There are some important precautions that are necessary to control blood glucose (blood sugar) levels, achieve a healthy weight and maintain normal cholesterol, triglyceride and blood pressure levels. Some of these precautions include increasing your fiber intake and reducing refined carbohydrates and processed foods that are high in sugars, fats, and salt.

One of the most important challenges is learning to eat the right amounts at each meal, for good calorie management and control of glucose levels after meals and throughout the day, taking into account factors such as age, weight and type of treatments.

2. Diabetics cannot eat sweets

Diabetics can eat sweets, but not every day. The same advice is given to all residents. They are generally foods rich in sugar, fat, and calories, which contribute to poor blood sugar control and weight gain.

Therefore, they should reserve occasional situations, in small doses and agree in advance with the health care team what type of adjustments or precautions to take to avoid a sharp increase in blood glucose levels.

3. People with diabetes can eat fruits without restrictions on the amount

Fruit contains carbohydrates and is rich in other essential nutrients such as fiber, vitamins, minerals and antioxidants. It should be part of a diabetic eating plan, but like all foods, in the recommended portions.

In general, about 3 servings of fruit per day, with fresh fruit preferred (not in juice) and when possible with the skin, as it is high in fiber with benefits for blood glucose control, cholesterol and gut health, among others.

“Considering the effect on blood glucose, you can finish a meal with no excess carbohydrates, or you can include a filling snack, with unsweetened yogurt or a small dose of oily fruit (walnuts or almonds), for example,” he explains. Maria Joao Afonso.

4. Anyone who eats a lot of sugar will develop diabetes

“A diet rich in added sugars is, in addition to a diet high in calories, being overweight, obesity, and a sedentary lifestyle, among other factors, one of the factors that increase the risk of developing type 2 diabetes.”

This type of diabetes is closely related to excess body fat (especially in the abdominal area), which makes it more difficult for insulin to work.

5. Completely eliminating carbohydrates helps treat diabetes

People with diabetes need to control or control the amount of carbohydrates at each meal and the type of food that provides these carbohydrates. But measuring or reducing when increased is not the same as removing, with various health risks involved. The total amount varies with age, gender, weight and level of physical activity, and management regarding distribution throughout the day (number of meals and amounts) is adapted to the goals and type of treatment for each person with diabetes. In addition, foods that are lower in processed carbohydrates, without added sugars, fat and salt on the one hand, and rich in vitamins, minerals and fiber, which are important for glycemic control and cardiovascular health, should be preferred,” says the APDP nutrition expert.

6. It is not necessary to control fat intake

“Fat should be eaten in moderation due to its high energy value, but consideration of quality is essential for cardiovascular health, giving preference to unsaturated fats such as those found in olive oil, tuna, mackerel, salmon and other fish, avocados or in oily fruits without salt (almonds, Nuts, hazelnuts, …) ”, suggests in charge of the feeding area of ​​the APDP.

“In Portugal we have more than 1 million people with diabetes and more than 50% of the population are obese or overweight, a category of the population that desperately needs encouragement and help to eat better and move more. The biggest battle to prevent diabetes is to reduce Obesity We are well aware that this is not just a one-on-one battle. It is essentially a war against entrenched economic and cultural interests, and for the creation of support and motivating structures for all those who strive to be healthier, lose weight, avoid stigma, and be able to avoid all of its consequences. This is the warning that the APDP is leaving on World Food Day,” concludes Jose Manuel Boavida, APDP President.