On November 14th, we commemorate World Diabetes Day with the theme “Diabetes and well-being”, celebrating the strides that have been made in the management of diabetes. Diabetes, once viewed as a life-threatening disease, is now seen as a manageable condition and individuals living with diabetes can continue to live fulfilling, healthy lives thanks to science and technology offering appropriate care and support.
In the past, diabetes management revolved around medication and controlling blood glucose levels. Now, it is clear that a holistic approach is vital to ensure optimal health and well-being for those with diabetes. Nutrition and lifestyle factors play a major role in managing diabetes, but the importance of mental health in this journey cannot be forgotten. Mental health has become crucial to the management of diabetes.
MANAGING DIET
Dietary intervention plays a major role in managing diabetes effectively. Eating habits in diabetes are not just about avoiding sugar; they’re about creating nutritious, well-rounded meals that stabilize blood glucose levels while providing the body with all the nourishment it needs. Plainly said, a “diabetic diet” is a diet all individuals, with or without diabetes should strive to follow as the nutritional principles of a “diabetic diet” are beneficial for all.
However, managing your diet can be tricky and when it comes to diabetes, one size does not fit all. A registered dietitian can offer invaluable support. To find a dietitian in your area, visit the Association for Dietetics in South Africa (ADSA) website.
DIETARY PRINCIPLES FOR THOSE LIVING WITH DIABETES
Choose low Glycaemic Index (GI) foods and meals
Low GI foods are carbohydrate-containing foods that are digested and absorbed slowly, causing a gradual rise in blood glucose levels resulting in a lower peak and providing sustained energy for a longer period of time. Examples are low-GI bread, whole grains, most vegetables, some fruit, legumes, and beans.
Count carbohydrates
Meal planning and education about carbohydrate counting can further empower you to make informed choices. Carbohydrate counting is all about portion size and spreading carbohydrates throughout all meals. This will ensure that each meal does not contain excessive amounts of carbohydrates that can cause a spike in blood glucose levels. Generally, the rule of 9’s applies. Dividing the daily carbohydrate allowance by 9 and then including 2/9 for breakfast, lunch, and dinner while including 1/9 for snacks 3 times a day.
Include protein and/ or a healthy fat in each meal and snack
Protein and fat take longer to digest than carbohydrates, therefore the GI of a meal can be reduced by adding a lean protein or healthy fat. Adding peanut butter (protein and fat) to a sandwich would lower the GI of the bread for example. Another example would be having an egg (protein) on toast to lower the GI of the meal.
Reduce saturated fats while increasing unsaturated fat
Saturated fats, mostly from animal origin, can reduce insulin sensitivity. Include healthy fats like avocados, nuts, and seeds.
MANAGING LIFESTYLE
In addition to diet, a healthy lifestyle can greatly improve the health and quality of life of individuals living with diabetes. Lifestyle choices play an essential role in diabetes management. Regular physical activity helps maintain a healthy weight, improves insulin sensitivity, and can lower blood sugar levels. The American Diabetes Association recommends at least 150 minutes of moderate aerobic activity each week, alongside strength training exercises. Limiting tobacco use and alcohol consumption can also greatly improve blood glucose levels. Furthermore, establishing a routine that includes regular exercise, sleep hygiene, and stress management techniques would not only improve diabetes management but also contribute to overall well-being. A supportive community, whether through family, friends, or local support groups, can also significantly impact motivation and encouragement.
MANAGING MENTAL HEALTH
Mental health is often overlooked in diabetes care, yet it is a critical component of overall well-being. Research shows that 36% of individuals with diabetes experience diabetes distress—feelings of frustration, fear, and burnout associated with managing the condition. 63% report that this fear negatively affects their quality of life. Additionally, 28% find it challenging to maintain a positive outlook. Yet, by adopting an active and informed approach to managing their condition, individuals can regain a sense of control and empowerment, significantly reducing these fears.
Breaking the stigma surrounding mental health is essential. Individuals should feel empowered to reach out for help from mental health professionals, who can provide coping strategies and support. Techniques such as mindfulness, cognitive-behavioural therapy, and peer support can help individuals navigate the emotional landscape of living with diabetes. It’s important to remember that seeking help is a sign of strength, not weakness. By addressing mental health, individuals can foster resilience and a more positive relationship with their diabetes, enhancing their overall quality of life.
Diabetes South Africa (DSA) has a list of available support groups in South Africa. To view the list and find a support group close to you, click on the following link: DSA Support Group Directory
SEEK EXPERTISE
Following the advice of medical professionals is fundamental in managing diabetes. Ensure you attend regular follow-ups with your healthcare team while following advice and taking medication as prescribed. To find a healthcare professional within the field of dietetics, you can visit the Centre of Diabetes and Endocrinology (CDE) website.
WHERE DOES FUTURELIFE® FIT IN?
Although many of the FUTURELIFE® products have a low GI and are therefore suitable for people living with diabetes, two products are specifically endorsed by Diabetes South Africa and by The GI Foundation of South Africa as an often food for people living with diabetes.
These products are FUTURELIFE® Smart food™ ZERO and FUTURELIFE® Smart food™ ZERO with Oats. Both these products are high in protein, energy, fibre, vitamins and minerals while containing no added cane sugar. They are sweetened with erythritol and sucralose to ensure you get the tasty goodness you have come to know from FUTURELIFE®.
FUTURELIFE® Smart food™ ZERO and FUTURELIFE® Smart food™ ZERO with Oats can be enjoyed any time of the day and can be used as a meal or a shake.
Be sure to stick to the recommended portion size and monitor your blood glucose levels closely when consuming any new food products.
CONCLUSION
As we observe World Diabetes Day, let’s shift the narrative around diabetes from one of fear to one of empowerment. With a holistic approach including diet, lifestyle, and mental health, diabetes can be managed effectively and those living with diabetes can live healthy, fulfilling lives.
By prioritizing well-being and breaking the stigma around mental health, we can create a supportive environment where those with diabetes feel empowered to live their best lives. Together, let’s celebrate progress, promote awareness, and advocate for comprehensive care for those living with diabetes.
REFERENCES:
- Diabetes UK. www.diabetes.org.uk
- Diabetes Asia. www.diabetesasia.org
- International diabetes federation. www.worlddiabetesday.org
- The American Diabetes Association. www.diabetes.org
BY: Bianca Tromp / DATE: October 2024
DATE OF NEXT REVIEW: October 2027
