DIET FOR NON-INSULIN DEPENDENT DIABETICS

Non-insulin-dependent (or type 2) diabetes concerns 90% of people with diabetes, which represents 2.3 million inhabitants in France. To this figure must be added about 800,000 people who are unaware of their state of health. This diabetes is very often asymptomatic, that is to say that for many years you do not feel sick.

If you have android fat overload (upper body stronger than lower body; waist circumference/hip circumference greater than 0.8 for women and 0.95 for men) , if you are overweight and/or or if you have a history in your family, you should consult your doctor or pharmacist because you are at risk.

 

Due to their disease and all the complications that may arise (atherosclerosis, hypertriglyceridemia, hypercholesterolemia, blindness, amputation, etc.) , the diabetic must follow a suitable diet to prevent their appearance. If you are overweight know that a weight loss of 5 to 10% can normalize blood sugar.

 

Diabetes: lifestyle and dietary advice

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What diet for a type 2 diabetic? Some patients who do not know what to eat in the morning when they have diabetes, what type of bread or how much meat or fish they can eat.

Here are some tips that can guide you if you have type 2 diabetes:

 

Make 3 meals a day (breakfast, lunch and dinner) + 1 to 2 snack(s) which is (are) optional, and which depend on the medical treatment, to have a supply of energy and carbohydrates regular and sufficient during the day. And this to allow blood sugar levels to be maintained within normal values.

Please note: snacks should not increase the energy intake of the day, they must be taken from meals.

 

Consume 3 to 4 servings of dairy products  per day to have an adequate intake of calcium (bone renewal) and secondarily of good quality protein (renewal of all the tissues of the body) . These products will be little or not at all sweetened with table sugar. On the other hand, it will be possible to use a sweetener (aspartame for example) . The consumption of cheese is limited to approximately 30 g per day.

 

Consume 1 portion of meat or fish or eggs (OPV) at lunch and dinner for their good quality protein intake (renewal of all body tissues)  and certain minerals and vitamins (iron, vitamins, etc. necessary for the proper functioning of the body) . The choice of these products will be those low in fat (see recommended/advised foods) and the cooking will be done without fat (non-stick pan, on the grill, in the oven, in the microwave oven, in foil, in short broth) .

 

Consume starchy foods at each meal , preferring those rich in fiber (legumes, cereal bread, bran) and pasta. These foods will allow a small increase in blood sugar after ingestion (see the glycemic index) . For the same purpose, when starchy foods other than that are consumed, they should always be combined with a source of fiber (vegetables) and/or a source of protein (OPV).

 

Consume   3 to 4 servings of vegetables (raw or cooked) per day. Vegetables will always be associated with starches in the main dish (half vegetables and half starch) .

What fruit to eat when you have diabetes? You can eat all types of fruit, but it is recommended not to eat more than 2 servings of fruit (raw or cooked) per day. For fruits, their consumption will always be at the end of the meal. These foods also provide vitamin C (anti-infectious action) which helps prevent complications.

 

Limit your consumption of saturated fats (which promote the appearance of heart complications) which are found in cheeses, meats, butter, chocolate, mayonnaise, lard and tallow.
And favor unsaturated fats (which prevent the appearance of cardiac complications) which are found in fatty fish (salmon, eel, mackerel, sardines) and in vegetable oils (olive, rapeseed, nuts, soy) .
In practice, this is equivalent to a micro-tablet of butter (about 10 g)at breakfast and 1 to 2 tablespoon(s) of oil per person and per meal. For oily fish, a consumption frequency of 1 to 2 times per week is recommended.

 

And what bread to eat when you are diabetic? Prefer bran and cereal bread, which has a lower glycemic index than white, wholemeal and baguette bread.

Limit or even eliminate your consumption of sugary products (granulated sugar, powdered sugar, honey, candies, sweets, pastries, pastries, and chocolate or honey-filled or filled breakfast cereals) because they cause a sharp increase in blood sugar . If you consume them, take them with a full meal.

 

Limit your consumption of table salt and hidden salt (the clever one!!! which is found in cold meats, cheeses, commercial ready meals, sparkling mineral water) because it is harmful for the proper functioning of the cardiovascular system and it can facilitate the passage of glucose into the blood.

 

Drink at least 2 liters of water (I said: WATER) per day and on a regular basis because our body is made up of more than 70% water, water being the only essential drink.

 

Do at least once a day a minimum of 30 minutes of physical activity (brisk walking, dog walking, stairs, avoid taking the bus, etc.) or 3 times a week at least 1 hour of sport (jogging, cycling, fitness, sports collectives,…) . This will help you regulate your blood sugar.

 

Distribute carbohydrates wisely according to your medical treatment.

 

Diabetes: mistakes to avoid

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• Refill because it increases the energy intake of the day which disrupts blood sugar and causes weight gain.
• Snacking between these meals as this totally throws off your blood sugar balance.
• Consuming alcohol which causes hyperglycemia followed by hypoglycemia later. In case of consumption and to avoid this, it is necessary to eat at the same time.
• Consume fructose products, light chocolates, sugar-free candies, and products combining sweeteners and sugar because these products are not devoid of sugar and energy. They can therefore disrupt your blood sugar levels and cause you to gain weight.

 

The glycemic index

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It expresses the ability of a food to raise blood sugar after ingestion. A value of 100 is given to glucose. The more foods tend towards this value, the higher they have a glycemic index; and vice versa.

• Low GI foods (<40)

• Dairy products: Sweetened yogurt, all milks, plain sweetened yogurt, custard
• Bread: With bran, with cereals
• Starches: Pasta, ravioli, peas, chickpeas, lentils, kidney and white beans, kellogs all-bran
• Vegetables: All except… Beets, carrots.
• Fruits: Cherry, grapefruit, apple, pear, grape. Apple juice.
• Sweet products: Fructose, chocolate, apple muffins.

 

• medium GI (40 to 70)

• Dairy products: Ice cream
• Bread: White, wholemeal   
• Starches: White rice, basmati, semolina, new potatoes, chips, croissants, pastries, porridge. 
• Vegetables: Beets, carrots. 
• Fruits: Kiwi, banana, pineapple. Orange juice.  
• Sweet products: Sucrose, mars, popcorn.

 

• High GI (> 70)

• Baguette
• Starches: Quick rice, fried potatoes, chocopops mashed potatoes, special K, corn flakes.
• Fruit: Watermelon.
• Sweet products: Glucose, honey, waffles.

In addition, you should know that the GI increases if the food:

• Is found in the form of a puree or in pieces;
• If consumed alone.

And that it decreases if the food:

• is taken with a full meal;
• is consumed in combination with protein and/or fibre;
• is eaten raw;
• is eaten whole and undercooked.

 

Diabetes: received ideas

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• “There is no difference between an insulin-dependent diabetic and a non-insulin-dependent diabetic” 

The insulin-dependent diabetic is characterized by an absence of insulin secretion, whereas for the non-insulin-dependent diabetic insulin is secreted but it "functions" badly. This results in a difference in treatment and diet.

• “Diabetes is a disease involving the regulation of blood sugar. Since there are no sugars in butter, meats and oils, I can continue to eat them regularly”

In view of the complications associated with diabetes (atherosclerosis, angina, heart attack, etc.) , for the purpose of prevention, it is better to strongly limit this type of product devoid of sugars but very fatty and very energetic.

• "Chocolate causes blood sugar levels to skyrocket after ingestion" 

Well no, because of its lipid content, chocolate is a food with a low glycemic index, that is to say, which causes a slight increase in blood sugar after ingestion. The diabetic can consume it but in moderation because it remains a food providing a lot of saturated fats (bad for the body) .

• "I like sweets so I take sugar-free sweets to avoid unbalancing my diabetes"

Sugar-free candy does not contain glucose or sucrose so it does not cause blood sugar to rise. On the other hand, they contain other sugars which make them energy foods. They should therefore be consumed in moderation. The best thing is to get rid of the sweet taste.

 

List of recommended and not recommended foods

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What is the ideal breakfast? What is the perfect lunch or dinner for a type 2 diabetic? Below is a list of recommended foods to help you build healthy, balanced meals.
 

NB: This is advice on foods to avoid in case of type 2 diabetes and foods to be preferred as far as possible, but none is mandatory or prohibited.

 

Diabetes: recommended foods

Dairy products

• ½ skimmed milk
• Natural yogurt
• Fromage blanc or petit suisse with 20 or 0% fat on dry extract
• Cheese: no more than 30 g per day

Meat-Fish-Eggs

• All meats and poultry, varying them as much as possible
• Rinded and defatted white ham
• All offal
• All fish, with consumption of oily fish once or twice a week (salmon, mackerel, eel, sardines)
• All seafood
• Eggs: no more than 2 per week

Starches

• Lentils, chickpeas, red beans, pasta, brown rice, bulgur, bran bread, wholemeal bread.

Vegetables

• Asparagus, aubergines, chard, the whole cabbage family, cucumbers, zucchini, endives, green beans, leeks, salads, tomatoes. If possible whole with the skin and undercooked

Fruits

• All during a complete meal and if possible raw, whole with the skin.
• No more than 2 per day to consume at the end of the meal .

fat

• Vegetable oils: olive, sunflower, rapeseed, soya, walnut, hazelnut…
• Oil blends

Sweet products

• Synthetic sweeteners (aspartame, saccharin, etc.)

Drinks

• Tap, spring and mineral waters
• Coffee, tea without sugar
• “Pure juice” fruit juices which can replace a portion of fruit.

 

Diabetes: foods to avoid

Dairy products

• Sweetened yogurt, Greek yogurt
• Custard
• Fromage blanc or petit suisse >40% fat on dry extract
• Double or triple cream cheese (mascarpone, cheese with more than 60% fat on dry extract)

Meat-Fish-Eggs

• mutton, lamb
• Breaded meats and poultry
• nuggets
• Charcuterie (sausage, sausages, merguez, pâté, etc.)
• breaded fish
• Fries
• Dishes in sauces, hamburgers

Starches

• Quick rice, mashed potatoes, fries (to be eaten once a week maximum) , crisps, commercial ready meals, pastries, pastries and breakfast cereals with chocolate or honey or filled.

Vegetables

• Store-bought ready meals, fried vegetables, vegetables in sauce

Fruits

• Dried fruits, fruits in syrup.

fat

• large quantities
• Hidden fats (deli meats, pastries, pastries, fries, crisps)
• The mayonnaise
• The fresh cream

Sweet products

• Powdered sugar, lump sugar, honey, candy, ice cream, waffles. .

Drinks

• sugary drinks
• Alcohols
• sodas

 

Diabetes: knowing what to eat in the morning, at lunch, at snack time and at dinner

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• Sample menus and recipes
   

The menus

In parentheses you will find which food group corresponds to the proposed dish. This will help you vary your menus (OPV = Meat Fish Eggs) .

The menu below is an example of distribution, it includes 1 snack. The main thing for you is to adapt your menus according to your medical treatment.

 

What breakfast for a diabetic? Here is an example :

 

• Bran bread + butter (whole starch + fat)
• 0% sweetened or sugar-free white cheese (Dairy product)
• Pomelo (raw fruit)
• Sweetened or unsweetened tea.
  
   

Example of lunch:
(the fat, 1 to 2 tablespoon(s) per person, is to be spread over the whole meal)

• Endive salad with 0% cottage cheese sauce (raw vegetables)
• Ray en papillote (OPV)
• Rice + steamed zucchini (Refined starch + cooked vegetable)
• Goat cheese (Dairy product)
• Peach (raw fruit) + bread and water.

 

Sample snack:

• Swiss cheese cake
  
   

Example of dinner:
(the fat, 1 to 2 tablespoon(s) per person, is to be spread over the whole meal)

• Leeks vinaigrette (Raw vegetables)
• Roast veal (VPO)
• Polenta timbale + baked tomatoes (Refined starch + cooked vegetable)
• Yogurt with 0% sweetened mixed fruits (Dairy product)
• + bread and water.

The recipes

• 0% cottage cheese sauce:

Ingredients for 1 ramekin

• 100g 0% cottage cheese
• 2 tablespoons lemon juice
• 1 tablespoon of mustard
• Salt and pepper

Preparation: 5 minutes.

• Put the cottage cheese at 0% in a ramekin.
• Add the lemon and mix.
• Add the mustard and mix.
• Season to your liking.

 

• Swiss cheese cake (Refined starch + dairy product) :

Ingredients for 2 people
80 g of tapioca 240 ml of skimmed milk 1 extra fresh egg 2 small Swiss cheeses at 0% 2 tablespoons of sweetener (aspartame, acefultam K, etc.) Salt A little butter for the mold

Preparation: 1 hour .

• Preheat the oven to 180°C.
• Boil the milk.
• Pour the tapioca into the boiling milk and cook, stirring constantly, for 6 minutes.
• Remove from heat and reserve.
• Beat the egg in an omelet in a terrine.
• Gradually add the Swiss rolls to the beaten egg.
• Then mix this preparation with the milk tapioca.
• Butter a baking pan and pour the mixture.
• Bake for 30 minutes at 180°C.
• Turn out onto a wire rack and serve warm.