Type 2 diabetes is the most common metabolic disorder that affects mostly adults over the age of 30. However, the latest statistical data indicate an increase in the incidence among younger and younger people, including young people. This is the result of the widespread prevalence of overweight and obesity in different age groups.

It is estimated that 425 million people worldwide are already suffering from diabetes, and the number is growing. Alarmingly, nearly half of the population with impaired carbohydrate tolerance (e.g., increased fasting glucose or insulin levels), which are at high risk for developing type 2 diabetes, are unaware of their disease. This is mainly due to the lack of regular blood glucose tests. Forecasts are not optimistic - according to the International Diabetes Federation (IDF), in 2045 the number of people with type 2 diabetes will already be 629 million. In order not to be in this circle, it is worth taking care of yourself today.

Who is this diet for?

The diabetic diet is mainly aimed at people with type 2 diabetes. However, it will also work for people with other disorders of carbohydrate metabolism, including: insulin resistance, polycystic ovary syndrome, hyperinsulinemia or reactive hypoglycemia. It will also be used in the prevention of civilization diseases and in people who want to reduce excess body weight and avoid the complications that obesity brings. It is worth knowing that chronic hyperglycemia (a condition of elevated blood glucose), can contribute to the development of atherosclerosis, vascular or nerve damage, metabolic disorders and changes in the heart muscle.

Diet rules — which foods to choose and which ones to avoid?

The diabetic diet is based not only on the selection of recommended products, but also on the use of appropriate technological processes or the composition of meals. Correctly balanced dishes, as well as maintaining the regularity of their consumption, affect the stabilization of blood glucose levels and prevent fluctuations in glycemia. It is recommended to eat 4-5 meals a day, with an interval of 3-4 hours: 3 main meals and 1-2 smaller snacks.

The main principles of the diabetic diet include:

1. Adequate amount and quality of carbohydrates — according to the recommendations, carbohydrates should account for 45-60% of the energy content of the diet. The key is the correct choice of cereal products. It is worth reaching for whole grain breads (wholemeal, graham), cereals (oatmeal, buckwheat), groats (buckwheat, pearl, spelt, quinoa), and limit the sources of simple sugars to a minimum: sugar, honey and all kinds of sweets (eg bars, candies, confectionery).
2. Based on vegetables — it is this group of products that should occupy half of the plate. About 500-600 g of vegetables should be consumed per day, with most of them in raw form. In addition to being rich in vitamins, vegetables contain a wealth of antioxidants that reduce inflammation generated by hyperglycemia.
3. Consuming complete protein — low-fat (up to 2% fat) dairy products (curd cheese, natural yoghurt, kefir, buttermilk), poultry meat (skinless), fish with a focus on marine ones (cod, pollock, salmon, tuna, sole, pike perch, halibut), eggs in moderate numbers and legume seeds (lentils, peas, beans, chickpeas).
4. Conversion of animal fats to vegetable — animal fats (butter, lard, fatty meats, sausages, red meat) are a source of saturated fatty acids, too much of which in the diet increases the risk of cardiovascular diseases, especially in the case of already existing diabetes. The most recommended vegetable fats include: olive oil, rapeseed oil, linseed or sunflower oil, as well as avocado, nuts, seeds and seeds.
5. Consumption of fruits with added protein or fat — Due to the high content of simple sugars and the rapid increase in glucose concentration after their consumption, fruits should not be an independent meal. It is worth choosing the less ripe ones and combining them with a dairy product, seeds or nuts. This will slow down the process of digestion and absorption, and, consequently, significantly reduce the increase in post-meal glycemia.
6. Selection of the correct culinary processing — too long cooking and excessive chopping of products, affects the increase of the glycemic index. All carbohydrate products (e.g. cereals, pasta) and vegetables should be cooked semi-hard (so called al. dente) and avoid eating them in mashed or mashed form.
7. Drinking the right amount of fluids Mineral water should be the main source of beverages in the diet. In a smaller amount, you can consume unsweetened herbal and fruit infusions and teas. There are also no contraindications to the inclusion of black coffee in the diet (a maximum of 3 cups per day is allowed, which corresponds to about 300 mg of caffeine). It is necessary to completely abandon sweet juices and drinks, as well as alcohol.
8. Paying attention to the glycemic index — is the value attributed to products that contain carbohydrates in their composition. Informs about their effect on the rate of increase in blood glucose. Diet in diabetes should be based on products with a low and medium glycemic index. Importantly, the use of proper culinary processing and proper combination of products can reduce the glycemic load of a meal.

What will I eat on the MultiLife diet?

The diabetic diet in MultiLife is based on products with a low and medium glycemic index. The greatest attention is paid to the correct composition of meals, which allows you to achieve a lower glycemic load of the dish and slow down the absorption of glucose after a meal. In the breakfast items there are no sweet proposals, but there are different variations of dishes with dairy and eggs, such as scrambled eggs, sandwiches with cottage cheese or vegetable paste or legumes. The diet is rich in fresh vegetables and fruits, whole grain cereal products, legumes, lean dairy, fish, eggs or poultry. Snacks are usually dry in nature, and in the case of these sweets, their correct composition is taken into account so as not to cause sugar ejections and to prolong satiety after a meal.

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 Society; Clinical recommendations for the management of patients with diabetes 2019, Via Medica, 2019, volume 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-Goździc E, Lange E, Paśko P, Chłopicka J, Strączek K, Sińska B, Klupa T. Recommendations for dietary management in diabetes. Position of the Polish Society of Dietetics 2017. Dietetics 2017 vol. 10, Ed. Spec.: 50