What Is Diabetes, and How Does Nutrition Affect It?

If you've ever wondered how diabetes works or how nutrition plays a key role in managing it, you’re in the right place! Let’s move into the basics of diabetes, the different types, and how your food choices can make a significant difference in managing this condition.

What Is Diabetes?

Diabetes is a chronic health condition that affects how your body turns food into energy. Normally, when you eat, your body breaks down the food into glucose (sugar), which is your main source of energy. This glucose enters your bloodstream, and your pancreas releases insulin, a hormone that helps move glucose from your blood into your cells, where it's used for energy.

The body doesn’t produce enough insulin or can’t use it effectively in people with diabetes. This results in high blood sugar levels, which over time can lead to serious health problems like heart disease, kidney failure, and vision loss. 

Types of Diabetes

There are three main types of diabetes: 

Type 1 Diabetes

Type 1 diabetes is an autoimmune condition. This means that your body's immune system mistakenly attacks and destroys the insulin-producing cells in your pancreas. As a result, people with Type 1 diabetes need to take insulin every day to manage their blood sugar levels. It’s commonly diagnosed in children and young adults, although it can occur at any age.

Type 2 Diabetes

Type 2 diabetes is the most common. In this case, your body still produces insulin, but it doesn’t use it properly. This is known as insulin resistance, and it makes blood sugar levels go up. Over time, your pancreas may struggle to produce enough insulin to keep up with the demand. Type 2 diabetes is often linked to lifestyle factors such as diet, physical activity, and weight.

Gestational Diabetes

During pregnancy, mothers can get what’s known as gestational diabetes, which goes away after the baby is born. However, the risk of developing Type 2 diabetes after having gestational diabetes increases. 

How Nutrition Affects Diabetes

What you eat directly impacts your blood sugar levels, but different foods affect your body differently:

Carbohydrates as the Building Blocks

Carbohydrates have the biggest impact on your blood sugar levels because they break down into glucose during digestion. However, not all carbs are created equal. There are two main types of carbohydrates, and they’re known as simple or complex carbohydrates. 

Simple carbohydrates come from foods like baked goods, candy, and soda. They are broken down quickly, causing your blood sugar levels to spike rapidly. This is why many people with diabetes need to limit their intake of sugary foods.

Complex carbohydrates, on the other hand, come from legumes, fruits, whole grains, and vegetables. These carbs get digested more slowly, causing blood sugars to rise gradually. They also tend to be higher in fiber, which helps regulate blood sugar levels and keeps you feeling fuller for longer.

For people with diabetes, it’s important to focus on eating complex carbs that have a lower glycemic index (GI). The GI measures how quickly food raises your blood sugar, and foods with a lower GI release glucose more slowly, meaning it helps to keep blood sugar levels steady.

Fiber for Absorption

Fiber and a diabetes-friendly diet go hand in hand because fiber slows down the absorption of sugar into the bloodstream. High-fiber foods like whole grains, vegetables, beans, and fruits can help prevent blood sugar spikes and improve overall blood sugar control. 

Fiber comes in two types, which are known as soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in the gut, which slows the absorption of sugar. This means it can help improve insulin sensitivity and provide lower blood sugar levels. Foods rich in soluble fiber include oats, barley, nuts, seeds, and beans.

Insoluble fiber doesn’t dissolve in water but helps move food through the digestive system, promoting regular bowel movements. Whole grains, vegetables, and wheat bran are good sources of insoluble fiber. While it doesn't directly affect blood sugar, it still plays a helpful role in digestive health.

Protein and Fat for Stability and Heart Health

Carbohydrates might have the biggest impact on blood sugar, but protein and fat are also important components of a healthy diabetic diet. Protein helps stabilize blood sugars by slowing the digestion of carbohydrates. Protein can help keep you fuller for longer and prevent overeating, which is especially beneficial if you’re trying to manage your weight alongside diabetes. Good sources of lean protein include chicken, turkey, fish, eggs, tofu, and legumes. 

Fats don’t raise blood sugar levels directly, but the type of fat you consume matters. Unsaturated fats, such as those found in avocados, olive oil, nuts, and seeds, can help improve heart health, which is important for people with diabetes who are at higher risk of heart disease. On the other hand, saturated and trans fats (found in fried foods, baked goods, and processed snacks) can increase your risk of heart disease and make it harder to manage blood sugar levels.

Managing Portions and Meal Timing

For people with diabetes, it’s not just about what you eat but also how much and when you eat. Keeping your portion sizes in check and eating at regular intervals can help prevent large fluctuations in blood sugar levels. Using tools like the plate method (filling half your plate with non-starchy vegetables, a quarter with protein, and a quarter with whole grains or starchy vegetables) is a good way to help balance your meals.

Meal timing is also important. To help stabilize blood sugar levels, eat smaller, more frequent meals throughout the day. Skipping meals can lead to low blood sugar (hypoglycemia), especially if you’re on insulin or other diabetes medications.

Managing diabetes is all about balance. While it can seem difficult to deal with, our nutritionists at Sycamore Chiropractic and Nutrition can help with all your nutritional needs, including diabetes management. Contact us today to learn more!