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Fighting Diabetes with Food: How Your Diet Can Slow the Progression of Diabetes and Prevent Complications

Writer's picture: Amanda Turner, RDAmanda Turner, RD

Updated: Jan 4


Managing diabetes, a chronic condition affecting millions of people worldwide, requires a multifaceted approach. While medication and exercise play pivotal roles, we cannot discount the importance of diet when it comes to combating diabetes. Whether you are aiming to prevent the onset of type 2 diabetes or manage an existing condition, understanding the impact of food choices on blood sugar levels is crucial.


The Link Between Diet and Diabetes


Diet is a major factor in the development and progression of type 2 diabetes. When we eat, our bodies break down carbohydrates into glucose, which enters the bloodstream and raises blood glucose (also called blood sugar) levels. If everything is working correctly, the pancreas will release insulin which facilitates the movement of glucose into our cells, (and therefore out of our bloodstream), so that we can use it for energy. In individuals with diabetes, the body either does not produce enough insulin to regulate blood sugar effectively or becomes resistant to the insulin that is produced. This imbalance can lead to unstable blood sugar levels, which, if left uncontrolled, can cause serious complications such as heart disease, nerve damage, vision impairment and kidney problems.


By making mindful food choices, we can help our bodies use glucose more efficiently which can prevent, or slow the progression of, diabetes and positively impact our overall health. The key is to focus on whole foods that are rich in nutrients and low in added sugars and unhealthy fats. Incorporating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can help stabilize blood sugar levels and improve insulin sensitivity.



Key Principles of Dietary Management of Diabetes:


  • Balanced Meals: Striving for balanced meals that include a mix of carbohydrates, proteins, and healthy fats can support better blood sugar management throughout the day.

  • Carbohydrate Choices: Opting for complex, high fibre carbohydrates such as whole grains, vegetables and legumes can help prevent sharp spikes in blood sugar levels that are caused by low fibre/high sugar carbohydrates (e.g. candy, white bread/pasta, cookies, potato chips, etc.).

  • Timing of Meals and Snacks: Avoiding long stretches between meals/snacks will help to stabilize blood sugar levels and prevent overeating later in the day. Aim to eat every 3-4 hours and limit evening snacking.

  • Hydration: Staying hydrated with water and limiting sugary beverages can aid in maintaining stable blood sugar levels.



Impact on Health and Well-being


By actively managing blood sugar levels through dietary interventions, you can reduce the risk of complications associated with diabetes and improve your overall quality of life. Additionally, a balanced diet can contribute to weight loss or maintenance, lower blood pressure, and enhance energy levels, all of which are essential components of effective diabetes management.


Simply put, the role of diet in the management of type 2 diabetes cannot be underestimated. By embracing a wholesome, nutrient-dense diet and making informed food choices, individuals with diabetes can take proactive steps to safeguard their health and well-being. Small changes in your diet today can yield significant benefits for your future, helping you not just combat diabetes but thrive in spite of it.




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Amanda Turner, RD Navigateyourplate@proton.me 

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