5 Nutrition Tips for Managing Diabetes

Managing diabetes is about more than just monitoring your insulin levels. As with many things, your diet can play a significant part in maximizing your health.

While these tips won't magically cure things, they will certainly help.

1. Eat plenty of magnesium-rich foods

   Magnesium - in addition to playing a major part in the breakdown of carbohydrates - probably influences the release and activity of insulin (a hormone that helps to control blood sugar levels). People with type 2 diabetes are often found to have low levels of magnesium in their blood.

   Several studies (listed below) have recommended that those with diabetes eat plenty of magnesium-rich foods. Common sources include spinach, tofu, almonds, broccoli, lentils, pumpkin seeds and sunflower seeds.

2. Get plenty of omega-3 fatty acids

   Omega-3 fatty acids are perhaps most commonly taken (as supplements) in fish-oil capsule form; and have a number of benefits for everyone. A number of studies [1] have also found Omega-3 fatty acids to have a favourable effect on triglyceride levels in those with type 2 diabetes.

   Good sources of Omega-3 fatty acids include cold-water oily fish, fish-oil supplements, walnuts and freshly ground flaxseed.

3. Favor low GI foods

   As with the Omega-3 fatty acids above, a low GI diet (GI = Glycemic Index) can help to lower triglyceride levels. Other general benefits of a low-GI diet include a lowering of LDL (bad) cholesterol levels whilst increasing HDL (good) cholesterol levels.

   Specific benefits of a low GI diet for diabetics include lower blood glucose levels (resulting in a lower HbA1c) and potentially the need for less insulin.

   There is a wealth of information available on low GI eating; and common sources include beans, lentils and whole-grain breads.

4. Keep the carbs complex

   Complex carbohydrates (aka 'starches') take a bit more work to break down than their simple counterparts, and offer a range of health benefits for diabetics and others alike. Of particular note is an ability to lower LDL cholesterol levels [2].

   Examples of complex carb foods are wholegrain breads, pasta, rice, legumes, vegetables and fruit.

5. Get your fiber

   According to several recent studies [3], high-fibre diets and fibre supplementation both help to reduce LDL cholesterol levels; particularly in those with type 2 diabetes.

   Whilst wholegrain cereals are thought to provide the greatest benefit [4], other sources such as fruits and vegetables also have several health benefits.

References

1. Effects of Omega-3 Fatty Acids on Lipids and Glycemic Control in Type II Diabetes and the Metabolic Syndrome and on Inflammatory Bowel Disease, Rheumatoid Arthritis, Renal Disease, Systemic Lupus Erythematosus, and Osteoporosis
2. Evaluation of metabolic effects of substitution of complex carbohydrates for saturated fat in individuals with obesity and NIDDM
   BV Howard, WG Abbott and BA Swinburn 1991
3. Fiber Supplement Lowers Cardiovascular Risk in Type 2’s
4. Fiber May Fight Diabetes

Further reading - studies

A number of studies have looked at elements of diet relating to those with (or at risk from) both type 1 and type 2 diabetes. These include :

• Daily magnesium supplements improve glucose handling in elderly subjects. - abstract only
  Paolisso G, Sgambato S, Gambardella A, Pizza G, Tesauro P, Varricchio M, D'Onofrio F. 1992
• Magnesium and cardiovascular biology: an important link between cardiovascular risk factors and atherogenesis. - abstract only
  Altura BM, Altura BT. 1995
• Serum magnesium and ischaemic heart disease: findings from a national sample of US adults. - abstract only
  Ford ES. 1999
• Intake of potassium, magnesium, calcium, and fiber and risk of stroke among US men. - abstract only
  Ascherio A, Rimm EB, Hernán MA, Giovannucci EL, Kawachi I, Stampfer MJ, Willett WC. 1998
• Diabetes and Endometrial Cancer in the Iowa Women’s Health Study - abstract only
  Kristin E. Anderson2, Elizabeth Anderson, Pamela J. Mink3, Ching Ping Hong, Lawrence H. Kushi, Thomas A. Sellers, DeAnn Lazovich and Aaron R. Folsom Cancer Epidemiology Biomarkers & Prevention 2001
• Untangling Results of Women's Health Study
• Audio review of the NHS (Nurses' Health Study)
• Glycemic Index in the Treatment of Diabetes: The Debate Continues
  John L. Sievenpiper, MSc and Vladimir Vuksan, PhD 2004

Further reading - sites

Personally, I love wading through medical journals. If, however, you don't happen to share this strange obsession; the following sites are a little more down to Earth.

• American Diabetes Association (Nutrition & Recipes section)
  

  This site contains some excellent articles on many aspects of nutrition for those with diabetes; it also links to some great books on the subject.



• South Dakota Diabetes Prevention and Control (recipes page)
  

  Once you have an idea of which food sources are beneficial, you're probably looking for a few recipes. Head over to SD Diabetes.



• Harvard School of Public Health (Simple Steps to Preventing Diabetes)
  

  If you're fortunate enough to not have diabetes, this site has some great advice on keeping it that way.