Type 2 diabetes is the most common metabolic disorder worldwide, affecting mainly adults over the age of 30. However, the latest statistical data show an increase in the incidence of diabetes among an increasingly younger population including adolescents. The trend is linked to the widespread prevalence of overweight and obesity in various age groups.

According to estimates, about 425 million people worldwide currently suffer from diabetes, and the number is growing. What is especially concerning is the fact that almost half of the population with impaired carbohydrate tolerance (for example elevated fasting glucose or insulin levels), who are at high risk of developing type 2 diabetes, are unaware of their condition. This is mainly due to the lack of regular blood glucose testing. Unfortunately, the forecasts are not optimistic. According to the International Diabetes Federation (IDF), the number of patients suffering from type 2 diabetes will reach 629 million by 2045. To avoid being part of this group, it is a good idea to take some precautionary measures.

Who can benefit from this diet?

The diabetic diet is mainly designed for people with type 2 diabetes. However, it will also work well for those who suffer from other disorders of carbohydrate metabolism: insulin resistance, polycystic ovary syndrome, hyperinsulinemia or reactive hypoglycemia. In addition, it may contribute to the prevention of lifestyle diseases and bring benefits to those who want to reduce excess body weight and avoid complications linked to obesity. It is important to know that chronic hyperglycemia (elevated blood glucose level) may contribute to the development of atherosclerosis, vascular or neural damage, metabolic disorders, and heart conditions. 

Dietary rules – what to choose and avoid

The diabetic diet relies on several principles: selection of the right foods, appropriate technological processing, and optimal composition of meals. Properly balanced meals together with regular eating times help stabilize blood glucose levels and prevent glycemic fluctuations. The eating plan consists of 4–5 meals eaten every 3–4 hours throughout the day: 3 main meals plus 1–2 smaller snacks.

Main dos and don’ts of the diabetes diet:

1. Pay attention to the quantity and quality of carbohydrates – according to recommendations, carbohydrates should make up 45–60% of the daily calorie intake. Good choice of cereal products is key. Buy whole-grain bread (wholemeal, Graham), cereals (oatmeal, buckwheat flakes), and groats (buckwheat, pearl barley, spelt, quinoa). Reduce to a minimum sources of simple sugars: sugar, honey, and all kinds of sweets (such as candy bars, candies, baked confectionery goods).
2. Put veggies at the center of your meals – experts recommend filling half of the plate with vegetables. The daily portion should be 500 to 600 g, most of which should be eaten raw. In addition to containing a wealth of vitamins, vegetables are very rich in antioxidants that are known to reduce inflammation induced by hyperglycemia.
3. Eat complete protein – low-fat (up to 2%) dairy products (cottage cheese, natural yogurt, kefir, buttermilk), poultry (skinless), fish – especially sea fish (cod, pollock, salmon, tuna, sole, pikeperch, halibut), eggs in moderate amounts, legumes (lentils, peas, beans, chickpeas).
4. Swap animal fats for plant fats – animal fats (butter, lard, fatty processed meats, sausages, red meat) are a source of saturated fatty acids; when consumed in excess, they increase the risk of cardiovascular diseases, especially in people with existing diabetes. The most recommended plant-based fats include olive oil, rapeseed oil, flaxseed oil or sunflower oil, as well as avocado, nuts, seeds and pips. 
5. Eat fruit in combination with protein- or fat-rich products – since fruits are rich in simple sugars that lead to a spike in glucose level, they should not be eaten as stand-alone meals. Choose less ripe fruits and combine them with dairy products, seeds or nuts. This will slow down digestion and absorption, and thus significantly reduce the increase in post-meal glycemia.
6. Use appropriate food processing – excessive cooking and grinding or mashing of food increase the glycemic index. All carbohydrate-rich foods (cereals, pasta, etc.) and vegetables should be cooked semi-hard (‘al dente’). Pureed or mashed foods should be skipped altogether.
7. Drink adequate amounts of fluids – make sure that mineral water is the main source of hydration. You may also drink unsweetened herbal and fruit infusions and teas in smaller amounts. Black coffee is not contraindicated, but your daily intake should not exceed 3 cups, which is equivalent to around 300 mg of caffeine. Sweet juices, soft drinks, and alcohol should be eliminated from your diet completely.
8. Pay attention to the glycemic index (GI) – GI is a value assigned to foods that contain carbohydrates. It is based on how quickly different foods cause an increase in blood glucose level. Diabetic patients should follow a diet based on products with low and medium GI. Importantly, appropriate culinary processing and proper food combinations may contribute to reducing the glycemic load of meals.

What will I eat on the MultiLife diet?

MultiLife’s diabetes diet is based on low and medium GI foods. The main focus has been put on the appropriate composition of meals to achieve lower glycemic load and slow down the absorption of glucose after meals. There are no sweet breakfast options, but a wide selection of meals based on dairy and eggs, including scrambled eggs and sandwiches with cottage cheese or vegetable- and legume-based spreads. The diet is rich in fresh vegetables and fruit, whole grains, legumes, lean dairy products, fish, eggs, and poultry. Snacks are mainly savory. When choosing sweet snacks, attention must be paid to their composition so as to prevent sugar spikes and prolong satiety after meals.

 

References:

1. 2021 Guidelines on the management of diabetic patients. A position of Diabetes Poland. Clinical Diabetology 2021;10(1):1-113
2. Stanowisko Polskiego Towarzystwa Diabetologicznego; Zalecenia kliniczne dotyczące postępowania u chorych na cukrzycę 2019, Via Medica, 2019, tom 5, nr 1
3. Aschner P.: New IDF clinical practice recommendations for managing type 2 diabetes in primary care. Diabetes Res Clin Pract. 2017; 132: 169-170
4. Gajewska D, Kęszycka P, Myszkowska-Ryciak J, Pałkowska-Goździk E, Lange E, Paśko P, Chłopicka J, Strączek K, Sińska B, Klupa T. Rekomendacje postępowania dietetycznego w cukrzycy. Stanowisko Polskiego Towarzystwa Dietetyki 2017. Dietetyka 2017 vol. 10, Wyd. Spec.: 50