“We only give general healthy eating advice that we would also provide to the rest of the population,” says Monica Stagg, an accredited dietitian with Diabetes Tasmania. “Just general changes to healthy eating, including the five healthy food groups, with an emphasis on adequate amounts of fresh fruits and vegetables and good sources of lean protein. »

This includes five servings of vegetables and legumes, two servings of fruit, four servings of grains, two servings of lean meat, fish or poultry, four servings of dairy and up to 2.5 servings of any food group for women aged 51 to 70. It’s the same for men, with the exception of 5.5 servings of vegetables and legumes, 2.5 servings of lean meat, fish or poultry and 2.5 servings of dairy products.

“It’s definitely the best diet for someone with diabetes, but I wouldn’t call it a diabetic diet,” says Nicola Miethke, clinical naturopath, nutritionist and Nuzest expert. “It’s for anyone looking to eat optimally.”

Myth: My entire diet needs to change when I am diagnosed with diabetes

Although diabetics are encouraged to eat a healthier diet, they won’t always need to drastically change their diet, as long as it isn’t filled with junk food.

“People don’t need to go out and change the way they eat, they might just be able to make a few small changes to what they’re currently doing and that can really get them on the right track in managing their diabetes, so they “I always enjoy their food and social outings,” Stagg says.

This might involve cooking with olive, canola or sunflower oils instead of butter, replacing cream with low-fat yogurt, or adding flavor to baked goods with fruit rather than sugar. .

Myth: People with diabetes can never eat sugar

While sugar can certainly raise blood sugar levels, that doesn’t mean diabetics can’t ever eat it again. However, reducing sugar intake keeps blood sugar levels low and is recommended for everyone living with diabetes.

“Anything moderate for type 2 diabetes is completely acceptable, however, someone with type 1 diabetes obviously needs to be very careful with insulin levels,” says Miethke.

Sugar limits vary from person to person, which is why it’s essential to talk about diabetes and diet with a healthcare professional. Also be aware of the added sugar content in foods, as excess sugar can be consumed without people even realizing it.

“By the time someone drinks a bowl of cereal with milk and orange juice in the morning, they’ve probably already consumed about 40 grams of sugar for the day,” notes Miethke. “The more we eat fresh, whole foods and don’t eat packets, the more we tend to avoid sugar. If people want to eat food in packets, read the back and find out how much sugar is in it.

Myth: Replacing sugar with sweeteners is always healthier

Despite the myth, artificial sweeteners are not actually necessary for managing diabetes, mainly because small amounts of sugar can be consumed as part of a healthy diet. However, if people prefer to use sweeteners, it is important to know that they are not all the same.

“There are non-nutritive sweeteners like stevia. In reality, these will not affect blood sugar levels and therefore can be very helpful in managing diabetes,” says Stagg. “We also have nutritious sweeteners (such as fructose and sorbitol) and they contain carbohydrates, so they will affect blood sugar levels slightly.”

Non-nutritive sweeteners available for purchase in Australia are approved by Food Standards Australia and New Zealand, but be aware that some products marked as “diet” which contain these sweeteners may still have higher levels of saturated fat and it may not be the best option for managing diabetes.

If I eat right, exercise doesn’t matter

Diet can sometimes help people manage diabetes, but exercise is also important.

“We know clinically and scientifically that anyone who exercises immediately improves their insulin sensitivity and therefore lowers their blood sugar,” says Miethke.

Although moving can become more difficult as we age, Miethke says exercises such as walking, swimming, or any activity that gets the blood pumping are beneficial for stabilizing blood sugar levels.

“We want the blood to go to their muscles because that’s where we have a lot of glucose transporters and so the more they can use their muscles, the better their insulin sensitivity will be and, therefore, the more they will have chances of managing their blood glucose levels improve,” she says “I know of type 1 diabetics who might have an increase in their blood sugar levels instead of immediately injecting. insulin, they go running, come back, retest and everything is fine.

It is important to remember that while exercise and diet are important, they do not cure diabetes and insulin will still be necessary for type 1 diabetics. Diabetics need to constantly and closely monitor their blood sugar levels to s ensure she is stable and discuss any diet or lifestyle changes with a healthcare professional.

IMPORTANT LEGAL INFORMATION This article is of a general nature and for informational purposes only, as it does not take into account your personal health needs or existing medical conditions. This means that it is not personalized health advice and should not be relied upon as if it were. Before making any health-related decision, you should determine whether the information is appropriate for your situation and obtain professional medical advice.