Nutrition Tips

Healthy eating with diabetes is not a life sentence to a diet of deprivation. In fact, the concept of a "diabetic diet" is really a myth. Unlike a diet, nutritional management of diabetes involves lifelong dietary changes that balance moderation, carbohydrate control, and healthy eating choices. 


A diagnosis of diabetes presents a unique opportunity to shift your diet and lifestyle in a positive direction. Your body will thank you — not only with better blood sugar numbers, but with how you look and feel each day.

Eat smaller portions of food.

Eat less fat. Avoid high-fat foods and use less fat for cooking.

Limit consumption of foods high in saturated fats such as: Whole milk, Cakes, Candy, Cookies, Fried foods, and Salad dressings.

Eat more fibre by eating more whole-grain foods. Whole grains can be found in: Cereals, Oatmeal, Whole grain rice, Whole-wheat bread, and Bagels.

 Eat a variety of fruits and vegetables daily. Choose fresh and 100% fruit juices.

Eat fewer foods that are high in sugar.

Use less salt when cooking and at the table. Eat fewer foods with high salt content.

Limit the amount of alcohol you drink.

Engage in moderate-intensity physical activity at least 30-45 minutes daily.

What To Eat???

Healthy Eating is about providing your body with the energy it needs to perform at its best. Integrating certain vitamins and nutrients into your diet can help fight osteoporosis, eliminate eye disease, and lower your risk of developing chronic diseases.

Eating healthily not only helps to control blood sugar levels (thus also delaying the onset of diabetes-related complications), but also helps to maintain body weight and prevent heart disease.

The saying ‘you are what you eat’ is exactly right. Your blood sugar levels are affected by everything you eat. Wise food choices are the key to a healthy life and prevention of illness.

 Vegetables

                                                                                               

Below are some of the vegetables suitable for diabetics:

Cucumber: An unpeeled cucumber is filled with the following nutrients: Dietary fiber, Folate Vitamin C, Vitamin B1, Vitamin B2, Calcium, Protein, Fat, Carbohydrates, Iron, Phosphorus, Potassium, Sugars, Vitamin B3, Vitamin B5. Magnesium, Zinc, Silica, Manganese. 

•  The presence of Manganese makes this vegetable essential for diabetics as it assists in the synthesis of natural insulin in the body.
• Cucumber has low sugar content and is therefore ideal for diabetics.
• Cucumber is also known to have healing properties for skin infections. Diabetics are prone to various skin diseases so eating cucumber can help in combating the ailment.
• Potassium, magnesium and fibre present in cucumber helps regulate your blood pressure normal.
• Cucumber contains cancer-fighting lignans that reduce the risk of cancer types like ovarian, uterine, prostate and breast cancer.
• Cucumber helps treat digestive ailments like ulcer, gastritis, heartburn and acidity. Its juice improves digestion by flushing toxins out of the digestive system. Eating 2 -3 cucumbers daily can be regarded as a remedy for constipation.
• Cucumber seeds contain lots of vitamin E to aid prevent aging and remove wrinkles. 

Broccoli: This vegetable is very low in Saturated Fat and Cholesterol. It is also a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus and Selenium, dietary fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Potassium and Manganese.

• Broccoli is a rich source of lutein and zeaxanthin which aids in preventing the development of age related macular degeneration and protects the retina from damage.
• Broccoli helps control the damage Diabetes inflicts to the heart blood vessels. This is due to a substance sulforaphane found in broccoli. Sulforaphane is known to produce enzymes that protect the blood vessels and reduce the cell damage by over 70%.
• Broccoli aids the liver detoxify faster and eliminates free radicals.
• Broccoli also helps boost your immune system as you age.
• This vegetable is ideal in assisting one to control or prevent several common ailments including cataract, high blood pressure, osteoporosis, common cold, diabetes, cancer and tumors. To retain its nutritious quality, avoid over cooking it as this can lead to a reduction in its vitamin and mineral content. Cooking it in simple ways, like steaming or baking is advisable.

Lettuce: This vegetable is low in Sodium and very low in Saturated Fat and Cholesterol. It is filled with Thiamin, Vitamin B6, Iron, Potassium, Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate and Manganese.

•  Lettuce is rich in water, enabling the body to better hydrate itself.
• Lettuce contains a substance called ‘lectucarium’ which has the ability to induce sleep. Thus lettuce is used in the treatment of insomnia.
•  Lettuce is a rich source of iron which adds haemoglobin to the blood. Patients suffering from Anaemia, can consume this vegetable excellent tonic food.
• Regular consumption of lettuce juice helps in improving fertility and also increases the sperm count in males. Intake of fresh lettuce juice helps improve erectile dysfunction and premature ejaculation in males.
• Lettuce is ideal for weight management as it has low calorie content. 

Celery: This vegetable is rich in Vitamin K, Vitamin C, Potassium, Folate, Dietary Fiber, Molybdenum, Manganese, Vitamin B6, Calcium, Vitamin B1, Magnesium, Vitamin A, Phosphorous, Vitamin B2, Iron

•  Celery leaves are a rich source of flavonoid antioxidants such as Zeaxanthin, Lutein and Beta- Carotene, which have anti-oxidant, cancer protective and immune-boosting functions.
• It is also a good source of Vitamin A which is required for maintaining healthy mucus membranes, skin, and good vision.  
• Celery helps regulate the balance of fluids in the body and also increases the speed at which the body produces urine, hence one would lose water weight by eating celery.
• Consumption of celery has a Hypoglycemic effect in the body, meaning it helps reduce blood-sugar levels.
• Celery is good for disease related to diabetes such as high blood pressure, obesity, and kidney diseases.
• Celery is also beneficial for those with insomnia since it aids calm the nerves.
• Celery contains Phthalides and Polyacetylenes. These anti-cancer components help detoxify carcinogens in the body.

Mushroom: Low in Saturated Fat, Sodium, Cholesterol. It is also a good source of Dietary Fiber, Protein, Vitamin C, Folate, Iron, Zinc, Manganese, Vitamin D, Thiamin, Riboflavin, Niacin, Vitamin B6, Pantothenic Acid, Phosphorus, Potassium, Copper and Selenium.

•  Mushrooms contain natural insulin and enzymes which break down the starch and sugar in food.
• Mushrooms are very effective in preventing cancer of breast and prostate due to presence of Beta-Glucans and Linoleic Acid both having anti carcinogenic effects.
• It contains certain compounds which help in proper functioning of liver, pancreas and the other endocrinal glands, thereby promoting formation of insulin.
• Ergothioneine, a powerful anti-oxidant present in mushrooms is very effective in giving protection from free radicals as well as boosting up immunity.
• The fibre present in mushroom helps to lower cholesterol and high lean protein content aids burn cholesterol when digested.
• Mushrooms are beneficial in weight reduction because they are in low carbohydrates and fats.

Okra: The nutrients found in okra are: Vitamin A, Vitamin B1, Thiamin, Vitamin B2, Riboflavin, Vitamin B3, Niacin, Vitamin B5, Pantothenic Acid, Vitamin B6, Pyridoxine, Vitamin B9, Folate, Folic Acid, Vitamin C, Vitamin E, Vitamin K, Choline, Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese, Selenium, Phytosterols, Natural Fats, Omega 3 Fatty Acids, Omega 6 Fatty Acids, Carbohydrates, Dietary Fibre, Starch, Natural Sugars, Protein

• The superior fiber found in okra helps reduce high levels of blood sugar and cholesterol to normal ranges.
• Okra is used for healing ulcers and to keep joints limber. It helps to neutralize acids, being very alkaline, and provides a temporary protective coating for the digestive tract.
• Okra is good for asthma. Okra's vitamin C is an antioxidant and anti-inflammatory, which curtail the development of asthma symptoms.
• High vitamin C content in okra plant is a rich source of antioxidant substances that can protect the body from harmful free radicals thereby increasing the endurance of various diseases.
• It helps to treat lung inflammation, sore throats, and irritable bowel syndrome.

Cabbage: This vegetable is low in Saturated Fat and Cholesterol, Thiamin, Calcium, Iron, Magnesium, Phosphorus, Potassium, Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate and Manganese.

•  Cabbage is rich in various phytonutrients, which helps boost the capacity of the immune system to withstand infections and fight diseases. 
• Daily and frequent consumption of cabbage juice has shown to be effective in preventing and treating cancers of the breast, colon, liver, lung and ovarian.
• Presence of chlorophyll in cabbage has been found to be good for blood building.
• Sinigrin, one of the cabbage glucosinolate has unique cancer preventing properties. Sinigrin can be converted to allyl-isothiocyanate (AITC) which helps prevent tumor formation. 

Spinach: This vegetable is low in Saturated Fat, Cholesterol. It is also a good source of Niacin Zinc, Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.

•  Fresh 100 g of spinach contains about 25% of daily intake of iron. Iron is an important trace element required by the body for red blood cell production.
• 100 g of Spinach provides 40% of daily vitamin-K requirements. Vitamin K plays vital role in strengthening bone mass by promoting bone building activity in the body.
• Spinach is rich in Folates help prevent neural tube defects in the offspring.
• Spinach consumption is considered very healthy for brain. It is known to postpone age related weakening of brain cells.
• Spinach is rich in magnesium which helps in avoiding complications related to diabetes.
• Spinach is rich in potassium and has low amounts of sodium. This is an excellent combination for people who have high blood pressure as potassium can lower blood pressure.
• Spinach contains a natural pigment known as lutein, and lutein has been studied and shown to have properties that help to prevent cataracts. Lutein also helps to prevent weakness in the eye muscles caused by aging.

Fruits

According to the American Diabetes Association (ADA) fruits are loaded with vitamins, minerals, and fiber and should be a part of a diabetic diet.

Berries: The ADA has certified berries(strawberries, raspberries, blueberries) as a diabetes super food because they are richly packed with antioxidants, vitamins, and fiber and are low-carb.

Apples: Apples are packed with fiber and also a good source of vitamin C. Its skins are full of antioxidants.

 Avocado: Avocados are low in carbohydrates and contain healthy fats which aid reduce the risk of type 2 diabetes in individuals who are already vulnerable. High levels of vitamin E in avocados also improve insulin action by inhibiting the binding of glucose to low density lipoprotein.

Grapefruit: it helps improve insulin sensitivity in the body because insulin helps to release sugar into the bloodstream and directly impact on blood sugar levels.

Healthy Living

Being diagnosed of diabetes isn’t a Death Sentence! You can still reach your full health potentials, adding years to your lives and improving its quality.

Diabetics can live healthy lives when they take on the daily responsibilities of their own diabetes self-care. The five essential components of diabetes self-care are Diet, Exercise/Physical Activity, Medications, Monitoring, and Skin, Eye & Foot Care.

Diet: A balanced diet with a low fat content and a high fibre content aids control blood glucose in the body and also provides all the nutrients your body needs to stay healthy. Diabetics should pay attention to the amount of fats and carbohydrates in their diet.

Exercise/Physical Activity: Regular physical activity (swimming, dancing, running, brisk walking) helps control weight and blood glucose, and reduces the risk of developing other chronic diseases like cardiovascular diseases.

Medications: People with diabetes especially Type 2 diabetes need to take medications to control their blood glucose. Medications should be taken daily as prescribed by your health care provider. Changes in diet, physical activity level, or blood glucose control may require changes in your medications. Visit your health care provider regularly, especially if you have any changes in your lifestyle or blood glucose control.

Monitoring: Blood glucose monitoring is vital for controlling diabetes. Just as a car speedometer tells how fast or slow you are travelling, your blood glucose level tells how well you are maintaining your diabetes. Regular blood glucose control is monitored by the use of a glucose meter. Through home monitoring and regular visits with your health care provider, you can keep track of your blood sugar level, blood pressure, cholesterol, and weight.

Skin, Eye & Foot Care: Diabetes can have multiple health implications (effects on your eye sight, your skin, feet and legs, and your heart) and since treating it can require special medications your health care team should include a number of medical professionals with various specialities. Your team can guide you to implement a comprehensive plan to treat diabetes and minimize its effects. Daily foot care should involve looking for sores or cuts, wearing comfortable shoes and socks, and taking care of your skin to prevent blisters, calluses, and cracks.

About Diabetes

WHAT IS DIABETES

Diabetes mellitus is a non communicable disease which is influenced by behavioural lifestyle modifications. A person with diabetes has a condition in which the quantity of glucose in the blood is too high (hyperglycemia). This is because the body either does not produce enough insulin, produces no insulin, or has cells that do not respond properly to the insulin the pancreas produces. Lacking sufficient insulin, their blood sugar/glucose rises to a high level. Some of this excess glucose eventually passes out of the body in the urine. So, even though the blood has plenty of glucose, the cells are not getting it for their essential energy and growth requirements.

Diabetes is a global epidemic and it kills over 4 million people annually. In addition to these severe health consequences, this disease intersects with all aspects of human, economic and social development, and impacts most cruelly on low and middle-income countries (LMICs). Diabetes results in high healthcare expenditure, loss of labour productivity and decreased rates of economic growth.

TYPES OF DIABETES

Type 1 Diabetes

Formerly known as insulin-dependent or childhood-onset diabetes. In this type of diabetes, the body has destroyed the insulin-producing beta cells in the pancreas. Insulin is a hormone that helps the body cells use glucose for energy. Affected persons are unable to produce insulin hence daily administration of insulin injections is required.

Type 2 Diabetes

Previously known as non-insulin-dependent or adult-onset diabetes. A person with this type of diabetes either does not produce enough insulin, or suffers from insulin resistance (the insulin produced is not enough or is not working properly). Type 2 diabetics can often avoid taking insulin and other medications if they reform their health behaviours. Medical experts say that central obesity i.e. fat concentrated around the waist in relation to abdominal organs may make individuals more predisposed to developing type 2 diabetes. In Nigeria, type 2 diabetes is the most common form of diabetes.

Gestational Diabetes

This type of diabetes occurs only during pregnancy. It usually resolves after the birth of the child. However such a woman should be monitored and placed on preventive regime to avoid developing type 2 diabetes in the future.

WARNING SIGNS/SYMPTOPMS OF DIABETES

The most common symptoms of Diabetes are:

• Frequent urination
• Disproportionate thirst
• Intense hunger
• Weight gain
• Unusual weight loss: This is more common among people with type 1 diabetes.
• Increased fatigue
• Irritability
• Blurry vision
• Delay healing of cuts and bruises.
• Frequent skin and/or yeast infections
• Sexual dysfunction among men: If you are over 50years and experience frequent or constant sexual dysfunction (erectile dysfunction), it could be a symptom of diabetes.

DIABETES PREVENTION

Diabetes can be prevented through lifestyle modifications mainly through increased physical activities (regular exercise) and healthy eating habits. Physical activity helps control blood glucose level.

30 – 45 minutes of exercise or physical activity for at least three days in a week is advised.

Exercise helps get the Body Mass Index (BMI) to the normal weight. BMI = Weight (kg)/Height * Height(m).

BMI                Weight Status

Below 18.5      Underweight

18.5 -24.9        Normal

25 - 29.9          Overweight

30 & Above     Obese

The fundamental diabetic diet should be: Low Fat, Low Cholesterol, High Fibre, Lots of Fresh foods and Fruits.

Diabetics should stick to Non-Starch Vegetables (Spinach, Carrots or Broccoli), Whole grains, Fruits, Non-Fat Diary products, Lean Meat (Skinned Poultry).