Diabetes is a very complex disease; in this article, we will explain what it is and what happens in our bodies when we eat, particularly when we eat carbohydrates.

When the food we eat reaches our digestive organs, it is broken down into very small molecules so that the nutrients can be absorbed and circulate through our body. The most important molecule when discussing diabetes management is glucose. 

Carbohydrates (present in most plant foods such as fruits, vegetables and grains) are broken down by our bodies into glucose molecules. Glucose serves as a source of energy in our bodies, including for our brain. 🧠

In order to feed our body, this glucose, which has been obtained from food and is now in our blood, must be absorbed by our cells. And for this we need insulin, a hormone produced in the cells of the pancreas, which acts as a key so that glucose can enter the cells. 🔒
The types and amount of food impact the result of glucose in your body. ⬆️

🥥At GoCoCo, we believe informed choices start with real education. That’s why our blog dives deep into nutrition, food marketing, and common health myths,all with a focus on what actually helps people with diabetes.

So why do diabetics have higher blood glucose concentrations?

There are several types of diabetes, in this post we will focus on the two best known:

• Type 1 diabetes: Is an autoimmune disease in which the pancreas does not produce insulin. It requires treatment with daily insulin injections to control blood glucose levels and needs stricter dietary guidelines to control insulin loads. It usually appears at an early age, such as childhood or adolescence. 

• Type 2 diabetes: Is due to many causes, but the main risk factors are overweight/obesity, poor eating habits, sedentary lifestyle, and polycystic ovarian syndrome... It is characterized by insulin resistance, meaning the gates of the cells that are opened by insulin do not open properly, leaving glucose in the bloodstream. Or it can also occur because the pancreas can become exhausted and stops producing adequate amounts of insulin.

What is prediabetes?

Pre-diabetes is a condition in which blood glucose levels are higher than normal, but not high enough to develop type 2 diabetes. Pre-diabetes can be reversed with diet and lifestyle changes.

What dietary treatment should a person with prediabetes or type 2 diabetes follow?

The most effective treatment is a balanced and healthy diet, very similar to that the general population should follow. Aim to reduce ultra-processed products, which are often high in refined sugars and high in trans fats.  

Examples include: 

• Industrial convenience foods
• Smoothies and juices
• Sugary cereals
• Soft drinks
• Pastries 
• Snack foods such as potato chips
• Chocolates and candy
• Red and processed meat

Instead, choose foods from these categories:

• Legumes
• Nuts and dried fruits
• Vegetables and greens 
• Olive oil 
• Oily fish
• Cereals preferably whole grains: pasta, rice, bulgur, semolina... 
• Drinks such as coffee or tea without sugar or sweeteners.

 In addition to a healthy diet, also aim for regular physical exercise, good hydration and quality sleep… 

And what about fruit? 

Some people worry that fruit can raise your glucose to unhealthy levels and could be harmful for diabetics. But whole fruit is healthy and can be compatible with diabetes type 2. In addition, fruit may help reduce the craving for sweets with refined sugars, which can be harmful to health. 🍇

But remember that whole fruit is not the same as fruit juice. We explained fruit juice in detail in this post.

How can GoCoCo help the management of your diabetes?

GoCoCo has tools that will help you to achieve a healthy diet: 

• GoCoCo’s Scanner 📱 The scanner scores foods from 1 to 10 based on how healthy products are. Our calculation gives lower scores to products that  are ultra-processed or contain large amounts of sugar, salt or saturated fats. If the product you scan has a low score, the app will make suggestions for similar products with a higher score helping you make healthier food choices. Whole grains, like brown rice, and refined grains, like white rice, both have a good score because we don't increase the score of products for being whole, although we recommend opting for whole versions.

• Healthy recipes 👨🍳 Delicious and diabetic-friendly. Eat generous portions of vegetables with your meals to make them balanced and lower your blood glucose. 

• GoCoCo Tracker 🏃 Allows you to track three healthy habits for diabetics and the general  population. Eat more vegetables, exercise and avoid ultra-processed foods. 

• Interactive lessons 📖 Read our library of informative and enjoyable lessons that will help you adhere to a healthy lifestyle with activities to help you organize your meals, prepare balanced meals, improve your emotional world, learn about nutrition myths and much more!

Today, 38.4 million people live with diabetes in the U.S. — that’s over 11% of the population. But with the right tools and support, living well is absolutely possible.

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Article written by Laura Guinovart Martín, certified Dietitian and Nutritionist; Specialized in TCA, Obesity and Food Development and Design; Nº Col:CAT002123

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