Diabetes diet

Type 2 diabetes is the most common metabolic disorder, primarily affecting adults over the age of 30. However, recent statistics show an increase in cases among younger people, including adolescents. This is a result of the widespread prevalence of overweight and obesity across various age groups.

It is estimated that 425 million people worldwide are already struggling with diabetes, and this number is constantly rising. Alarmingly, nearly half of the population with impaired carbohydrate tolerance (e.g., elevated fasting glucose or insulin levels)—which is a high-risk stage for developing type 2 diabetes—is unaware of their condition. This is mainly due to a lack of regular blood glucose testing. The forecasts are not optimistic; according to the International Diabetes Federation (IDF), the number of people with type 2 diabetes will reach 629 million by 2045. To avoid becoming part of this statistic, it is worth taking care of yourself today.

Who is this diet for?

The diabetic diet is primarily aimed at people with type 2 diabetes. However, it is also suitable for those with other carbohydrate metabolism disorders, including insulin resistance, polycystic ovary syndrome, hyperinsulinemia, or reactive hypoglycemia. It is also useful in the prevention of lifestyle diseases and for those looking to reduce excess body weight and protect themselves against the complications associated with obesity. It is worth knowing that chronic hyperglycemia (a state of elevated blood glucose levels) can contribute to the development of atherosclerosis, damage to blood vessels or nerves, metabolic disorders, and changes in the heart muscle. 

Dietary principles – which products to choose and which to avoid?

The diabetic diet is based not only on selecting recommended products but also on using appropriate cooking methods and meal composition. Properly balanced meals, as well as maintaining regularity in eating, help stabilize blood glucose levels and prevent glycemic fluctuations. It is recommended to eat 4-5 meals a day, every 3-4 hours: 3 main meals and 1-2 smaller snacks.

The main principles of the diabetic diet include:

1. Appropriate quantity and quality of carbohydrates – according to recommendations, carbohydrates should account for 45-60% of the diet's energy content. Choosing the right grain products is key. It is worth opting for whole-grain bread (whole wheat, graham), cereals (oatmeal, buckwheat), grains (buckwheat, pearl barley, spelt, quinoa), and minimizing sources of simple sugars: sugar, honey, and all kinds of sweets (e.g., candy bars, candies, pastries).
2. Focusing on vegetables – this group of products should take up half of your plate. You should consume about 500-600 g of vegetables daily, with the majority being raw. In addition to being rich in vitamins, vegetables contain a wealth of antioxidants that reduce the inflammation generated by hyperglycemia.
3. Consuming high-quality protein – low-fat (up to 2% fat) dairy products (cottage cheese, plain yogurt, kefir, buttermilk), poultry (skinless), fish, with a particular emphasis on saltwater varieties (cod, pollock, salmon, tuna, sole, zander, halibut), eggs in moderation, and legumes (lentils, peas, beans, chickpeas).
4. Replacing animal fats with plant-based ones – animal fats (butter, lard, fatty cold cuts, sausages, red meat) are a source of saturated fatty acids, which, when consumed in excess, increase the risk of cardiovascular disease, especially in those who already have diabetes. The most recommended plant-based fats include: olive oil, rapeseed oil, flaxseed oil, or sunflower oil, as well as avocados, nuts, and seeds. 
5. Eating fruit with protein or fat – due to their high simple sugar content and the rapid spike in blood glucose levels they cause, fruit should not be eaten as a standalone meal. It is better to choose less ripe fruit and pair it with dairy, seeds, or nuts. This slows down digestion and absorption, significantly reducing the postprandial glycemic response.
6. Choosing the right cooking methods – overcooking or over-processing food increases its glycemic index. All carbohydrate-rich products (such as grains and pasta) and vegetables should be cooked until firm (al dente) and should not be consumed as purees or mashed.
7. Drinking enough fluids – mineral water should be your primary source of hydration. You can also drink unsweetened herbal and fruit infusions or teas in moderation. There is no reason to avoid black coffee (up to 3 cups per day, which is about 300 mg of caffeine). You should completely avoid sweetened juices, sugary drinks, and alcohol.
8. Paying attention to the glycemic index – this is a value assigned to carbohydrate-containing foods that indicates how quickly they raise blood glucose levels. A diabetic diet should be based on foods with a low to medium glycemic index. Importantly, using proper cooking techniques and combining foods correctly can help lower the glycemic load of a meal.

What will I eat on the MultiLife diet?

The diabetic diet at MultiLife is based on foods with a low to medium glycemic index. We place the greatest emphasis on properly composing meals, which helps lower the glycemic load of a dish and slows down glucose absorption after eating. There are no sweet options for breakfast; instead, you will find various dishes featuring dairy and eggs, such as scrambled eggs, sandwiches with cottage cheese, or vegetable and legume spreads. The diet is rich in fresh vegetables and fruit, whole grains, legumes, low-fat dairy, fish, eggs, and poultry. Snacks are generally savory, and when sweet options are included, they are carefully balanced to prevent blood sugar spikes and keep you feeling full for longer.

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Bibliography

1. 2021 Guidelines on the management of diabetic patients. A position of Diabetes Poland. Clinical Diabetology 2021;10(1):1-113
2. Position of the Polish Diabetes Association; Clinical guidelines for the management of patients with diabetes 2019, Via Medica, 2019, Vol. 5, No. 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. Dietary management recommendations for diabetes. Position statement of the Polish Dietetic Association 2017. Dietetyka 2017 vol. 10, Spec. Ed.: 50