Explore advanced strategies for diabetes management that go beyond calorie counting with expert advice from Meri Sehat.

Beyond Calorie Counting In Diabetes

When we talk about diabetes management, the focus often gravitates toward counting calories as a means to control blood sugar levels.

Introduction

It&rsquo;s natural, though; given that nearly 90% of people living with type 2 diabetes are obese or overweight, &ldquo;calories in, calories out&rdquo; is often the general perception. Especially when research shows that reducing weight by 5% can also reduce blood sugar and losing even more can sometimes lead to remission.<a href="#accordion">[1]</a>

While this approach has its merits, it&#39;s essential to recognize that effective diabetes management extends beyond mere calorie counting.

Understanding the nuances of nutrition and how different foods impact blood sugar levels helps make informed dietary choices for better health outcomes. 
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Understanding Diabetes Diet

First and foremost, it&#39;s crucial to acknowledge that what works for one person may not necessarily work for another. There are so many factors at play &ndash; individual dietary needs and preferences, metabolic variability, insulin resistance, gut microbiome, hormones, the type of medications a person is taking, and so on.

Instead of adhering rigidly to a generic diet plan, we should ensure that our nutrition suits our unique circumstances and complies with the ABCs of <a href="https://merisehat.pk/disease/diabetes-type-1-and-2">diabetes </a>&ndash; A1C, blood pressure, and cholesterol. 
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We need to stop fixating on what foods to avoid and shift our focus from restriction to inclusion.<a href="#accordion">[2][3]</a> 
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<ul>
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	<h5>Balanced Macronutrients</h5>
	</li>
</ul>

Good nutrition for diabetes involves consuming a balanced mix of carbohydrates, proteins, and fats. Since carbohydrates have the most significant impact on blood sugar levels, it&#39;s essential to choose complex carbohydrates with a low glycemic index, such as whole grains, legumes, fruits, and vegetables.

Tools such as food labels, carbohydrate counting apps, and nutrition databases can be used, as per convenience, to monitor carbohydrate intake effectively.

Proteins can also help stabilize blood sugar levels and promote satiety, while healthy fats, such as those found in nuts, seeds, avocados, and fatty fish, provide essential nutrients and support heart health.

Additionally, fiber-rich foods slow down the absorption of sugar into the bloodstream and improve digestion and overall health. 
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<ul>
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	<h5>Portion Control</h5>
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Managing portion sizes plays a critical role in regulating blood sugar levels and avoiding excessive consumption.

Choose smaller plates to avoid consuming excessive calories and carbohydrates in one go. Or divide the food portion as follows: &frac14; lean protein, &frac14; complex carbs (e.g., grains, starchy vegetables, or fruits), and &frac12; non-starchy vegetables.

Besides, practicing mindful eating &ndash; paying attention to hunger and fullness cues, savoring each bite, and eating slowly and without distractions &ndash; is important to make more conscious food choices. 
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<ul>
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	<h5>Frequent Meals And Snacks</h5>
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</ul>

Eating regular, balanced meals and snacks throughout the day can help stabilize blood sugar levels and prevent spikes and crashes. Therefore, aim for 3 balanced meals and 1-2 healthy, evenly-spaced snacks each day to maintain consistent energy levels. 
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<ul>
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	<h5>Meal Timing</h5>
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</ul>

Consistency in meal timing is essential to help regulate blood sugar levels and prevent fluctuations. Try to eat meals and snacks at regular intervals each day, and avoid skipping meals or going long periods without eating. 
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<ul>
	<li>
	<h5>Hydration</h5>
	</li>
</ul>

Staying hydrated is essential for overall health and can also support diabetes management. Limit sugary beverages, including natural fruit juice and &ldquo;sugar-free&rdquo; drinks, that can cause blood sugar fluctuations and dehydration. 
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In addition to education, incorporating regular physical activity into one&#39;s lifestyle is paramount for effective diabetes management. Exercise not only improves blood sugar control but also offers other health benefits, including weight management, cardiovascular health, and stress reduction.

Studies suggest at least 30 minutes of low-moderate intensity physical activity each day. Finding enjoyable and sustainable forms of exercise, such as walking within 2 hours after meals, is essential for long-term diabetes management.<a href="#accordion">[4]</a>

Some treatments, like intensive insulin therapy, also contribute to weight gain. Don&rsquo;t hesitate to check the scale regularly. Early intervention can prevent future health challenges. 
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It&#39;s also important to recognize the role of technology and the internet in modern diabetes management. From meal planning apps to virtual support groups, the digital landscape offers multiple tools and resources to support individuals on their diabetes journey. 
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Note:

Always consult with professional healthcare providers first! Whether it&rsquo;s discussing best foods for diabetes with a registered dietitian, some exercise for diabetes with a lifestyle coach, or adjustments to medication regimens with a physician, they can work out a personalized plan based on your needs and goals, offering ongoing support and education for effective management of your condition. 
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Conclusion

It is possible to take control of health and lead a fulfilling life by educating oneself on nutrition, incorporating regular physical activity, and utilizing available resources. Remember, managing diabetes is a journey, and with the right knowledge and support, it&#39;s a journey that can be navigated successfully. 
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Key Takeaways

<ul>
	<li>Good nutrition for diabetes involves making informed dietary choices that help manage blood sugar levels, prevent complications, and promote overall health and well-being.</li>
	<li>Exercise helps manage weight, improves insulin sensitivity, and reduces the risk of complications.</li>
	<li>Diabetes management is a lifelong process. Working closely with doctors is essential to improving overall quality of life.</li>
</ul>

[1] Intermittent fasting vs. calorie counting for type 2 diabetes. WebMD. July 25, 2023. Accessed May 14, 2024.

[2] Warren A. Diabetes and weight loss: More than just calorie counting. Above Diabetes. June 18, 2023. Accessed May 14, 2024.

[3] Type 2 diabetes and diet (Beyond the Basics). UpToDate. Accessed May 14, 2024.

[4] Reynolds A, Mitri J. Dietary Advice For Individuals with Diabetes. [Updated 2024 Apr 28]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-.

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