Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Diabetes in women

  Type 2 Diabetes mellitus or simply diabetes  is one of the major health problems affecting women across the globe. The mortality rate  from diabetes and its complications is much greater than that from breast cancer in female population. Diabetes is associated with multiple complications to vital organs and hence poses a huge risk on health and longevity. However, diabetes is  not an incurable disease. It is manageable with appropriate medications and lifestyle modifications such as diet &exercises.

 Diabetes is associated with recurrent infections, retinopathy, nephropathy, neuropathy ,heart diseases, strokes etc. in untreated people.  

The disease can affect eyes, nervous system, kidneys ,skin, heart and blood vessels. Diabetes can affect your mental health also causing depression and mood swings  involving the hormonal systems of the body.

 Dietary changes and exercise conjointly may help in managing diabetes along with a few medicines prescribed by your healthcare provider. It also helps in prediabetes state, managing blood glucose level and thus prevent progressing to diabetes.[Read more]

Diabetic diet  & its role on women's health -What should be included in your diet?

Fruits and vegetables with low glycaemic index  are recommended.
 Low glycemic variety of fruits & vegetables means eating these would not cause an immediate blood sugar spike. These are listed below according to the nutrients they provide to us:
Non starchy vegetables:  broccoli, carrots, greens, peppers, and tomatoes
Starchy vegetables:  potatoes, corn, and green peas
fruits : oranges, melon, berries, apples, bananas, and grapes
seeds such as sun flower seeds and chia seeds
 Whole grains, such as whole wheat, brown rice, barley, quinoa, and oats
 Protein :  Proteins, such as lean meats, chicken, turkey, fish, eggs, nuts, beans, lentils, and tofu.Lean meat, chicken or turkey without the skin, fish, eggs, nuts and peanuts. Dried beans ,chickpeas and split peas, tofuDairy : nonfat or low fat Nonfat or low-fat dairy, such as milk, yogurt, and cheese  Milk, yogurt, cheese.

What should be avoided in your diabetic diet?

 The high-carb foods and drinks you should limit include:

Sugary foods, such as candy, cookies, cake, ice cream, sweetened cereals, and canned fruits with added sugar· Drinks with added sugars, such as juice, regular soda, and regular sports or energy drinks· White rice, tortillas, breads and pasta  made of white flour· Starchy vegetables, such as white potatoes, corn, and peas.

Nutritional research studies on diabetes

 A study shows that yogurt, a probiotic improved total cholesterol and LDL-Cholesterol concentrations in people having type 2 diabetes. It also contributes to the improvement of cardiovascular disease risk factors [2] and thus helps to prevent heart attack and stroke. Therefore include yogurt in your daily diet to control bad cholesterol , diabetes and its complications.
  The paleolithic diet consists of fruit, vegetables, nuts, seeds, lean meat (especially from pasture-fed animals), fish rich in omega-3 fatty acids, and olive/walnut oils. It is more satiating per calorie [ provides feeling of fullness after eating] than the typical diabetes diet. The Paleolithic diet is effective for achieving weight loss, but it is difficult to follow for a prolonged time [3].

 Role of physical activity in diabetes control

  Physical exercise cannot be ignored in diabetes management in addition to dietary modifications. Exercise plays a pivotal role in the prevention and control of insulin resistance, prediabetes, type 2 diabetes, and its complications [9]. Work out everyday for at least 30 minutes a day.

 Recommendations from American Diabetes Association for following healthy traditional diet patterns

   According to the American Diabetes Association (ADA), nutritional therapy or diet plan for adults with diabetes should focus on promoting healthy eating patterns based on essential nutrients, varied, selected, and integrated in the right amount, in order to maintain a healthy weight, and achieve optimum levels of glycosylated hemoglobin (HbA1c), blood pressure, and lipid profile. That means a long term control on blood sugar level  should be achieved through healthy diet and maintain HBA1c level in blood optimum.

How does Mediterranean diet help in diabetes?

 ADA recommends that cultural preferences or traditional food habits need to be considered, as well as the areas where patients live, access to recommended foods, and a willingness to change. It refers to maintaining the pleasure of eating [mindful eating] and healthy eating patterns. 
A healthy dietary pattern such as the traditional Mediterranean may be a great choice for obtaining a proper control of diabetes. In patients with newly diagnosed diabetes, a study found that better control of glucose  in people following  a Mediterranean diet with energy restriction compared to those that followed a low-fat diet [5].

It should be noted that participants following the Mediterranean-style diet lost more weight than those on the low-fat diet. In a nutshell, as per research studies , the Mediterranean diet is recommended for people with new onset of diabetes.

Olive oil is an important ingredient of Mediterranean diet. In a study conducted in Spain (PIZARRA), insulin resistance was found to be lower in individuals who consumed olive oil compared to those who consumed sunflower oil or a combination.

Consumption of olive oil has beneficial effect on different cardiovascular risk factors, particularly in people having obesity, impaired glucose tolerance or a sedentary lifestyle. It may help in preventing heart attack and stroke if consumed in moderation.

References for further reading

1.    https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity
2.    https://pubmed.ncbi.nlm.nih.gov/21700013/
3.    https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-105
4.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468821/
5.    https://pubmed.ncbi.nlm.nih.gov/25369829/
6.    https://pubmed.ncbi.nlm.nih.gov/23859999/
7.    https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes#:~:text=Diabetes%20is%20a%20disease%20that,to%20be%20used%20for%20energy.
8.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4822166/
9.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2992225