Manage Diabetes Effectively with a Diabetes-friendly Diet and CGM

Before commencing on the diabetes management journey, it is essential to educate oneself on all aspects. From food choices that should be consumed in moderation, the importance of regular exercise, and taking medication to keep an eye on glucose levels, everything is important.

Diabetes doesn’t have to mean dull meals. However, controlling a sweet tooth or a food craving can be difficult for anyone. But it is especially important for people with Type 2 & Type 1 diabetes to manage their food intake. One solution to help regulate glucose levels without cutting down on favourite foods is by substituting ingredients while cooking for people with diabetes. Healthier ingredients add similar flavour while also making it easier to manage glucose levels.

Both Type 1 and Type 2 diabetes are conditions that can be effectively managed through medication but it is always advisable to control the sudden spike and drop of glucose levels naturally. Glucose monitoring, exercise, and having a balanced diet are the three pillars apart from medication that can help in naturally maintaining glucose levels. After all, balancing glucose levels for more time in range is crucial in preventing the risk of any diabetes-related complications.

There is no one-size-fits-all diet for individuals with diabetes. As a general principle, one can incorporate complex carbohydrates, healthy fats, fibrous food, and protein into one’s meal plan to better regulate blood sugar.

Why cutting down on Sugar is necessary while cooking for people with diabetes:

Sugar has the ability to rapidly increase the level of glucose in the blood. This differs from carbohydrates found in wheat flour or other starchy food items. Carbohydrates are digested and absorbed at a slower rate. As a result, these food items provide a more gradual and sustained increase in blood glucose levels compared to sugar. Does that mean, diabetics can eat carbohydrates as much as they want? Well, we will be addressing this in the later part of the post.

Ditching white sugar while cooking for people with diabetes, one can use fruit & vegetable extracts, use some spices that have a natural sweetness of their own, artificial sweeteners, and more. However, one might want to test the compatibility of any of these ingredients in baking or cooking.

Substitutes of Traditional Sugar that one can use:

While there are many options to choose from, it’s important to note that not all sugar substitutes are calorie-free and they can vary in terms of their effect on blood sugar levels. Some naturally occurring sugar substitutes for cooking are:

Honey

Despite its high-calorie content, honey has a lower glycaemic index compared to sugar. This fact amounts to a slower effect on blood glucose levels. Portion control is the key here. Also as a precautionary note, according to Ayurveda, cooking/heating honey is not advisable. So only adding it over the cooked food is the best way to have it.

Palm Dates

Dates provide both sweetness and added nutrition compared to sugary foods. Despite containing 6 grams of sugar per medium-sized date, they also have high fibre content which slows sugar release in the bloodstream and prevents spikes in blood glucose levels. Enjoy the benefits of nutrients and sweetness by incorporating dates into your diet.

Coconut Palm Sugar

This kind of sugar is extracted from coconut sap. Coconut is known for its hydration and nutritive properties.  It is a wholesome source of iron, zinc, calcium, potassium, and antioxidants. It has a lower glycaemic index than sugar and contains inulin, a soluble fibre that slows digestion, increases fullness, and supports gut-friendly bacteria. However, the calorie content is as good as normal sugar. So moderation is advisable.

Dark Chocolate & Cocoa Powder

Polyphenols are naturally occurring compounds found in various foods that have antioxidant properties. Recent studies have shown that the polyphenols found in dark chocolate may offer potential health benefits, particularly in improving insulin sensitivity in the body. Insulin sensitivity is a measure of how well insulin is able to do its job, which is to help regulate blood sugar levels. When insulin sensitivity is low, it can lead to higher blood sugar levels. Despite the potential benefits of dark chocolate, it is important to consume it in moderation as again it does have calories. Eating too much of it could cause fluctuations in blood sugar levels instead of keeping them under control.

While cooking for people with diabetes, it is recommended to use cocoa powder in place of any readymade chocolate. The reason for this recommendation of using cocoa powder is that it is low in fat.

Apart from cutting down on sugar, while cooking for people with diabetes there are other ingredient changes that one can do to better control blood glucose levels. The following infographic presents an easy-to-remember substitute list:

Continuous Glucose Monitoring while making Dietary Changes

Monitoring glucose levels is crucial for individuals with diabetes especially if one is in the process of changing their food pattern. By utilizing continuous glucose monitoring devices like my mother-in-law does, individuals can gain a better understanding of how different foods impact their glucose levels.

The daily trends and analysis that can be deduced using a CGM device allow individuals and doctors to make calculated decisions about their food choices thus positively contributing to overall diabetes management.

In contrast to the conventional home test kits, these devices offer prick-free and painless 24×7 monitoring. My 70-year-old mother-in-law is very comfortable using Freestyle Libre for Continuous Glucose Monitoring. She attaches the sensor to the back of her upper arm and can wear it continuously for up to 14 days. The sensor is waterproof so she does not have to worry about it while taking a bath. When she wants to check her glucose levels, at any time of the day, all she has to do is scan it with the reader to see her glucose readings. In addition to the real-time data, she also gets to see the glucose trends with the help of an arrow.

Thanks to her CGM device Freestyle Libre, she now knows which foods keep her glucose levels stable. It’s a joy seeing her relishing many dishes that she had stopped eating completely because of a fear of them raising her glucose levels. Because of CGM, she now knows which foods spike her glucose levels and she has modified her diet. For her favourite foods, we use healthier substitutes.

You may also like to read: Living fully with Diabetes: 3 Important Pointers Every Caregiver should know!

Conclusion

Try switching the above-mentioned substitute ingredients for sugar and more while cooking for people with diabetes along with regular monitoring of glucose levels and ensure a healthier, and more fulfilling life for your loved one.

To know more about Continuous Glucose Monitoring, visit this .

You can buy Freestyle Libre .