Diabetes is a health condition that afflicts one tenth of the population of the United States, or approximately 34.2 Million people, according to the CDC. In fact the CDC estimates that one in five people with diabetes, are not aware that they have diabetes. While diabetes can be managed with proper medication, a customized diet and lifestyle management, symptoms of diabetes can still show up. One of the most common symptoms is the diabetic headache, which frequents anyone whose condition has not been brought under control for numerous reasons.

But does this mean that someone who experiences headaches frequently is diabetic? Certainly not! There are a number of reasons why headaches can occur – we’ll talk about the differences in a bit. Meanwhile, we’re here to talk about what diabetic headaches are, what causes them and what you can do to avoid them and relieve the symptoms. 

What are diabetic headaches?

If you experience frequent headaches and other symptoms of diabetes, then you may be experiencing diabetic headaches. However, if you haven’t been diagnosed with diabetes, then there are numerous other reasons why a person experiences headaches. In case of such uncertainty, talk to your registered medical practitioner. Do the tests your physician suggests and then get started on treatment plans. Without proper medical diagnoses, it can be dangerous to try and treat a symptom on your own. 

Is diabetes to blame for your headache? If you have been diagnosed with diabetes, then yes, it is likely that your headaches are caused by high levels of sugar in the blood or by very low levels of sugar in your blood.  

So what does a diabetic headache feel like? It can feel like a dull, pulsing pain, a shooting pain, or a severe nerve racking pain. It can occur at the temples, across the forehead or behind the head. However, the headache is not directly linked to the level of sugar in the blood. These headaches have the tendency to build up slowly over time and can last well after the blood sugar levels have been brought within an acceptable range. This is probably why diagnosing a diabetic headache is often difficult, simply based on the symptoms. 

But can diabetes cause headaches and dizziness? If it really is a diabetic headache, then it’s quite possible that other diabetic symptoms accompany the headache. 

Uncontrolled diabetes results in hyperglycemia, a condition when blood sugar is more than 200mg/dL. It can cause symptoms such as: 

  • Blurry vision
  • Increased urination and dehydration
  • Hunger
  • Disorientation
  • Wounds that heal slower than normal

Often, over-control of diabetes by taking too much medication or more insulin than necessary can result in Hypoglycemia. Symptoms of Hypoglycemia or low blood sugar of less than 70mg/dL can also cause diabetic headaches along with:

  • Excessive tiredness
  • Sweating
  • Irritability and anxiety
  • Shakiness and weakness
  • Hunger 

Differentiating between different types of headaches and migraines

There are many kinds of headaches. Let’s look at a few of the most common ones, so that we can detect the subtle differences between each type and their underlying circumstances. We can classify headaches under two broad categories: 

Primary: Primary headaches do not have any underlying cause. The headache does not have any specific cause, such as:Secondary: Secondary headaches are caused by some other underlying cause, such as:
MigraineSinusitis
TensionMedications
ClusterHead Injury
HypnicOther medical conditions including diabetes

What causes headaches in diabetics?

Diabetes is a condition wherein there is excess sugar in the blood stream, that’s not being utilized appropriately. There can be two reasons for this, i.e., there is no insulin being produced in the body (Type 1 diabetes) or the body is unable to use the insulin that it does produce (Type 2 diabetes).  

Types of diabetes: Can Type 2 Diabetes give you headaches?

Both Type 1 and Type 2 Diabetics can experience headaches. The main reason is that the brain does not receive enough sugar/glucose in the blood, in order for the brain to function. The first side-effect is often (but not always) the headache. Mild at times and severe at other times.

High blood sugar levels especially above 200mg/dL can cause damage to blood vessels which carry the blood. Nerves can also be damaged by the high levels of glucose, resulting in many severe health complications.

Steering clear of Diabetic ketoacidosis

The body thus, as an emergency pathway, begins to burn stored fats, to produce energy. One of the by-products of using fat as an energy source includes ketones. A continued build-up of ketones in the blood can result in acidifying the body, leading to presence of high levels of ketones in the urine – a condition called diabetic ketoacidosis. This is an indication that diabetes is out of control. One of the side-effects of diabetic ketoacidosis is headaches. 

It is to be noted that diabetic ketoacidosis is a life-threatening condition. Symptoms, if any includes: headaches, nausea, vomiting, fruity-breath, stiff muscles, fatigue, rapid breathing etc. It the condition left untreated, it can lead to coma and even death. The good news however, is that it can be prevented!

Regular health checks, blood and urine tests can ensure that your diabetes is under control. So, anyone with diabetes must ensure that they have regular tests done. Without regular tests, diabetes can progress without any signs or symptoms, so it’s important to keep a close watch on what your sugar levels are.

If Diabetic ketoacidosis is allowed to progress, downtime at the hospital, may be inevitable. At this point fluids and electrolytes replacement therapy, or insulin may be administered in order to remove the build-up of acidic ketones and high sugar levels in the blood stream.

Now, on the flip side, you must have heard of the ketogenic diet where carbohydrates are reduced to a bare minimum and the fat intake in increased considerably. Such nutrition induced usage of fats is not an emergency pathway, and the body will not experience any harmful effects of burning these fats to produce energy. The outcome of nutritionally induced ketone production is quite safe and does not harm the body in any way.

How to prevent diabetic headaches?

Now that we know what causes diabetic headaches, it only natural to stock up on information that you can actually use. Such as steps you can take to prevent diabetic headaches, and safe Remedies you could try on your own to alleviate headaches when they do occur. 


Safe remedies to ease diabetic headaches:

Temporary solutions are to de-stress. Try some relaxation techniques like listening to your favorite soothing music or a fresh herbal tea or go for a walk with a friend. You can also try using aroma therapy or massaging your forehead with oils (Thyme, lavender, rosemary, peppermint, oils are good options).


Supplementing your diet with magnesium may help reduce the frequency of headaches. Again, it’s best to discuss taking any supplements with your nutritionist and physician before you start.


Some foods such as those containing caffeine, chocolate, aged cheese, aspartame, red wine, onions may trigger headaches. So, try and identify what ingredients trigger your headaches and avoid them as much as possible.


When safe home remedies don’t work, then the first task you have is to determine whether you have high blood sugar or low blood sugar levels. A simple self-test using a blood sugar testing device will help you determine this at home. If your blood sugar is normal and you experience headaches frequently or for prolonged periods of time, have your doctor give you a complete medical check to determine the cause of the headaches.

If your blood sugar is high, you can only be patient and ensure that you: 

  • Take your medication regularly 
  • Maintain a healthy body weight 
  • Exercise regularly
  • Eat a balanced and low sugar diet and 
  • Choose a healthy lifestyle

If your blood sugar is lower than 80 mg/dL, the American Diabetes Association recommends that you take 15g of glucose and check your blood sugar again after at least 15 minutes. Waking up with a headache and low blood sugar can mean that your physician needs to check your medication dosage.  

Seek Medical help to prevent diabetic headaches?

Prevention is always better than cure. So the first step to ensuring that you’re not troubled by diabetic headaches, is to make sure that your diabetes is being managed effectively. 


Nothing can replace the advice of your medical practitioner, so, follow medical advice to the tee. You will most likely be asked to do regular tests. On a monthly, quarterly, half-yearly or yearly basis depending on how well your diabetes has responded in the past and how well you are able to stick to your medication, diet, a good exercise regimen, and lifestyle changes. This will ensure that your blood sugar levels are constantly under check – meaning that the body will not suffer from excess blood sugar levels accompanied by the lack of usable energy. 


How do you get rid of a diabetic headache? Diabetic headache treatment must always be recommended by you medical practitioner. In our experience, diabetics are often be asked to take some over-the-counter medications for the pain. It should subside on its own. However, sometimes, a diabetic headache could last for days. In this case, do not take OTC medications for more than a day or two. Prolonged use of pain-killers can lead to liver and kidney damage, both of which are serious health conditions.


You can also keep track of your medication dosage, diet, exercise levels and lifestyle modifications. If no change in blood sugar is seen, i.e. diabetes is not brought under control, seek medical attention. It’s easier to treat diabetes at the early stages, rather than during the later stages.


There are many cases when you take good care of yourself and your medical reports show low blood sugar levels consistently. You may suspect that you don’t need as much insulin as before, or as much medication as before – however, keep in mind that you need to consult your medical physician first. Any change in dosage should only be made with the proper medical recommendation. Any sudden changes in diabetes medication, insulin intake or even sudden increase in exercise can set off adverse side-effects which could include headaches, amongst other consequences. 


You may even have been prescribed some medications such as Orlistat, Lorcaserin etc. that can also cause frequent headaches as a side effect. Although these medicines do not always produce headaches, it wouldn’t hurt to consult your physician about changing the drug so you can avoid having regular headaches.

Overcoming Diabetic Headaches

The course you take to overcome diabetic headaches will be unique to you. Just as every person is unique – has a unique personality, unique DNA and more, you will have to be relax and find what works best for you. In the long run, the best solution to treating diabetic headaches is to manage diet and lifestyle habits. Medication is a close second which can eventually be lowered by your physician, as your health improves. 

That sweet delectable treat at the end of your meal! Desserts are those little pleasures that brighten your day, but as a person with diabetes, you may feel like a child being penalized, having to miss out on dessert. With a few little healthy tweaks, we’re going to share how you can still enjoy your dessert. And no, you don’t have to switch to savory desserts just to avoid sugar. Let’s look into the topic a bit more in detail.

Having diabetes means that your body does not use sugars (obtained from food and drink) as energy efficient. The extent of the body’s inability to absorb sugars and then convert them into energy will vary from one individual to another. This is why your doctor tells you to minimize sugar intake and carbohydrates– broken down into sugars.

Guidelines for diabetes-friendly desserts:

Following a particular diet suited to people with diabetes is what’s recommended. However, having a customized meal plan pulled together by a registered nutritionist or certified diabetes care and education specialist (CDCES) will be even better. 

Whether you have type 1 or type 2 diabetes, the bottom line is to watch your carbohydrate, sugar and overall calorie intake. Diabetes is a condition that is not determined simply by eliminating sugar from your diet. It’s a bit more complex, and decades of studies have shown that maintaining healthy body weight, eating a balanced diet, exercising or living an active lifestyle, etc., are the best ways to avoid, delay progression, and in some cases, even reverse diabetes.

So, before we begin to look at what desserts you can gladly have – that are capable of satisfying that sweet tooth, let’s look at what’s really off-limits to a person with diabetes.

Worst desserts for a person with diabetes:

Typical dessert snacks that you may find yourself craving are:

  • Cookies
  • Cake 
  • Pie
  • Microwave popcorn
  • Doughnuts
  • Chocolate covered peanuts
  • Pretzels
  • Coffee with cream
  • Candies
  • Energy drinks
  • Canned fruit
  • Bottled fruit juice
  • Soft drinks
  • Alcohols
  • Chips & Nachos
  • Ice cream 
  • Pastries
  • Jams & Jellies

Most of these typical desserts are packed with refined sugar or made with processed grains (or carbohydrates) that are stripped of most of their nutrient value. Desserts like canned fruit come disguised as a healthy dessert, but unfortunately, tends to have a high sugar content to preserve the fruit and its taste. In fact, even some packaged dry fruits – like raisins, dates, apricots, figs, cranberries and others – famed for their nutrient value, are soaked in sugar syrup to hasten the dehydration process and also enhance their taste by offsetting their inherent tartness.

On the flip side, the diabetic condition is one that requires your diet to be balanced. If you can find the right balance, reduce sugar intake during other meals and ensure that you’re getting plenty of good vitamins, minerals and fiber, then you can get a small or kid-sized portion of your favorite dessert occasionally. 

The key is to stay balanced. There’s no need to deprive yourself to the extent that you’re tempted to binge on your favorite treats – sending your blood sugar levels soaring!  

Role of artificial sweeteners in diabetic desserts:

Now that you know what to stay away from, you’ll be wondering about artificial sweeteners and desserts sold and labelled as being diabetes-friendly. Sugar-free cookies, sugar free jam and many other products commonly found at the supermarket, are still sweet. The reason is that they use artificial sweeteners – aspartame, saccharin, sucralose, acesulfame and others. Artificial sweeteners are also sold for personal use so you can pop it into your coffee or herbal tea, and other homemade sweet recipes.  

These desserts and sugar substitutes are zero-calorie additives to your recipe. And it’s ok to use once in a while. However regular use can have some harmful effects according to numerous studies.  

Almost all long term studies on the effects of artificial sweeteners reveal that the way artificial sweeteners are digested are different the way natural sugars are digested. Common effects of consuming artificial sweeteners on a regular basis are:

  • Change the good gut bacteria into harmful bacteria, leading to ill health
  • The brain cannot use artificial sugars as energy. They influence the brain in such a way that the brain begins to crave more artificial sweeteners. 
  • They increase hunger, and promote weight gain 
  • Blood sugar levels become imbalanced and some artificial sweeteners can contribute to the progression of diabetic condition. i.e. it can promote insulin resistance in the body.
  • Some studies show a connection between cancer and artificial sweeteners.

 Although individual predispositions and long-term studies vary in their conclusions about the effects of artificial sweeteners, it’s best not to consume them on a daily basis. Using them in the occasional dessert is what we recommend.

Best desserts for people with diabetes:   

People with diabetes usually choose one diet as recommended by their registered nutritionist or dietitian. Naturally, the desserts you put together must also be in line with your chosen diet plan. You can make things easy, plan ahead, do some meal planning with your dietitian and you’ll be pleasantly surprised by the palatability and energy levels you’ll experience as a result of following your recommended meal plans.  

Desserts based on the DASH diet

The DASH diet meant originally for the management of hypertension or high blood pressure, has been proven to be effective in the management of diabetes too. The American Diabetes Association recommends the DASH diet for those with hypertension, cholesterol and also diabetes.

The DASH diet is good for the whole family, regardless of whether they have or do not have diabetes. It is focused on building a balanced intake of nutrients including healthy proteins, healthy fats, minimal amounts of carbohydrates, vitamins, minerals, fibre and staying hydrated.

Try these Desserts based on the DASH diet:

  • Yogurt with fresh strawberries
  • Tahini and almond cookies with whole wheat
  • Strawberries, blueberries, food cake bites on a skewer with cheesecake and yogurt dip

Is cheesecake okay for people with diabetes? Cheesecake may sound low on carbs but it actually packs in a ton of carbs owing to the refined flour used in it. But replacing refined flour with almond flour makes for a low carb and healthy cheesecake. Replace sugar with fruit puree and you’ll be good to go.

Desserts based on the Mediterranean diet

The Mediterranean diet similar to the DASH diet is low on carbs and high in healthy fats, lean proteins, and chock full of fresh produce, lentils and fruits. This diet is famed for bringing blood glycemic index under control. The reduced risk of heart disease and weight control are major factors that contribute to being a great option for people with diabetes.  

Try these Desserts based on the Mediterranean diet:

  • Gluten-free lemon cake: made with almond flour and polenta
  • Banana Chocolate chip mint ice-cream: made with bananas, coconut cream
  • Chocolate avocado pudding: made with coconut milk, raw cacao powder and hazelnuts.

Is coconut milk good for people with diabetes? Coconut milk, flesh and water are great sources of minerals, vitamins, and omega-6 fatty acids. They do contain saturated fats which is recommended to be taken in lower quantities by the ADA. However, the nutrient-packed, high fibre, low glycemic load coconut milk is good for those with diabetes to take in moderation up to two-three times a week. Work with your dietitian and doctor, to see how your body responds to this diet, and then decide on whether you want to continue with this diet for a longer term. 

Desserts based on the Keto diet

The Keto diet has been recommended in order to improve insulin sensitivity in the body. With up to 40% of the world’s population being considered as obese, and obesity being one of the contributing factors of diabetes, it’s no wonder that the keto or low carbohydrate diet helps in controlling weight and offers better blood sugar control for those with diabetes. 

With the keto diet, carbohydrates are largely replaced by healthy fats. Thus, the body begins to utilize fats for energy instead of carbohydrates – that way, the level of sugars in the blood remains consistent and under control. The diet has shown improved insulin sensitivity in some patients. Thus improving the diabetic condition.

Try these Desserts based on the Keto diet:

  • Chocolate Greek yogurt ice-cream: made with protein powder, almond milk, greek yogurt and cocoa
  • Raspberry pumpkin muffins: made with coconut flour, almond flour, tapioca starch, pumpkin puree, coconut oil, egg yolks, and raspberries.
  • Strawberry lemonade popsicles: made with strawberries, lemon juice, oats flour, and cottage cheese.

At the end of the day!

When you want to end your day on a sweet note, all you need to remember is to stick to your recommended diet. Moderation is the name of the game, when you’re dealing with diabetes. So, there’s hope! You don’t have to deprive yourself of your sweet treats, you don’t have to live on the memory of your favorite desserts. Just strategize your eating plan to suit your palate. Regardless of what diet you’re on, there are healthy and safe alternatives to put together tasty desserts that you can indulge in on a regular basis. Your nutritionist should be able to give you healthy options. And when you’re on the road to healthy eating, you can always grab a kid sized portion of those off-limits treats, occasionally and still stay within your recommended diet plan. The key is to keep your body healthy and satisfied at the same time. 

You’ve probably heard the widely held belief that you ought to eat breakfast like a king, lunch like a prince, and dinner like a pauper. This is true! More so for people with diabetes who require a regular (and not too heavy) supply of calories throughout the day. Although there are different popular opinions about whether breakfast is good or bad, scientific research shows that breakfast is indeed essential and that a good breakfast will keep your body satisfied. In contrast, skipping breakfast leads to feeling hungry and tired, which in most cases leads to overeating at lunch or dinner.   

Why Is It Important for People With Diabetes To Eat Breakfast?

Sure, breakfast is important, but there may be times when a person with diabetes skips breakfast. So is it OK for people with diabetes to skip breakfast? In short – No! Since diabetes is a condition in which blood sugar levels can become unmanageable, it’s crucial to avoid going too long without eating because this lowers blood sugar levels and could lead to overeating.

After that, you may ask: Well, what’s wrong with compensating for a skipped breakfast? The primary concern is that consuming too much can lead to a sudden spike in blood sugar levels (or hyperglycemia) that places the individual at risk of excessive hunger, thirst, a frequent need to urinate, increased heart rate, blurred vision, etc., which can, in turn, lead to more severe health problems, when left untreated – even stroke or a coma.

What Is The Best Breakfast for a Person With Diabetes To Eat?

Now that we’re clear that breakfast should ideally not be skipped, let’s explore the secret to the best breakfast for people with diabetes? The answer to this lies in the diet you and your physician/registered nutritionist have chosen. A number of diets work well for diabetes patients, those with or those prone to hypertension (high blood pressure) or heart-related conditions. So, the best breakfast foods for those with diabetes can be found within these diets:

DASH Diet: 

This is a great diet that can be adopted by everyone! It’s balanced, healthy, and ideal for everyone in the family (regardless of whether they have diabetes or any other health condition). As the name states, the DASH diet or the Dietary Approaches to Stop Hypertension primarily deals with lowering or managing hypertension. Studies have shown that two-thirds of all people with diabetes also suffer from hypertension. Not only does this diet address hypertension, but is also highly beneficial for people with type 1 and type 2 diabetes. 

So, this highly recommended diet includes eating a lot of fruits and vegetables: at least half your plate per meal. Although universally recommended for good health and their high vitamin, mineral, and fiber content, fruits and veggies are recommended in this diet because they contain potassium which helps control blood pressure. So, include one or more fruits, juice, and veggies in your breakfast.

Also, include nuts: almonds, walnuts, hazelnuts, pecans, and other nuts, which are high in healthy fats. These fats help lower ‘bad’ cholesterol (LDL) and help keep blood vessels healthy and unclogged (clogging may be caused by plaque deposited along vessel walls when the blood carries too much ‘bad’ cholesterol and sugar. The body can only use a limited number of nuts, so go easy! The increased number of nuts is not likely to make you healthier, owing to the normal body’s limited ability to absorb nutrients from nuts.

Calcium – found in dairy (go for the fat-free or low-fat kind), eggs, fish, yogurt, tofu, spinach, etc., is very important for blood vessel health, enabling the vessels to function normally and thus maintaining healthy blood pressure. Calcium and Vitamin D deficiency also affects insulin resistance in the body, which is the main cause of the development of diabetes. Including calcium-rich foods is a great way to manage diabetes and stay healthy. If you love your eggs every morning, remember that although it’s a great source of calcium and protein, try to stick to having only three eggs per week. When you cook eggs, keep butter or oils to a minimum – or eat them boiled!

Lower salt (since it contains sodium) try to keep sodium intake levels at 2.3g per day and unhealthy fats intake. When you cook at home, try using low sodium salt, and when you go out to eat, remember to look for the nutrients list for each menu item before ordering, or simply ask for low salt and low-fat dishes.

Staying active and lowering alcohol consumption. Since a sedentary lifestyle is a leading cause of diabetes, regular exercise or an active lifestyle can help manage diabetes and reduce the risk of diabetes developing at later stages. Alcohol consumption causes a higher risk of developing and can contribute to diabetes progression.   

Here are a few DASH diet breakfast recipes to help you get started:

  • Wild mushroom oatmeal with herbs. This dish is a savory and robust meal with eggs, wild mushrooms, scallions, lemon juice, pepper, rosemary, olive oil, and a dash of low sodium sea salt.
  • Grilled banana split fruit salad accompanied by raspberries, Greek yogurt, pineapple chunks, strawberries, almonds, and a dash of semi-sweet dark chocolate. This delectable dish is packed with fiber, vitamins, and minerals to fuel your day.   
  • Scrambled eggs, spinach, mushrooms, and feta cheese. This recipe can be amped with fresh veggies like tomatoes, olives, bell peppers, or onions for a flavor-filled breakfast. 

Keto Diet:

The keto diet is a simpler version of the Atkins or Very Low Carbohydrate Ketogenic Diet (VLCKD). The difference is that the Atkins diet requires constant monitoring and adjusting the diet to the needs of the body, with exact measures of fats, nutrients, and carbs being consumed on a short-, mid-, and long-term basis. 

With the Keto diet, the process is not as measured and is simply dependent on limiting carbohydrate intake to a minimum and increasing fat intake to a point where a condition called ketosis is induced in the body. Under this condition, the body is forced to use fats to produce energy instead of carbs. Such a process reduces the body’s dependence on insulin. 

The great thing about this diet is that a good-fat-heavy diet helps to keep the glycemic index and the lipid profile within a favorable range. Studies have shown that the keto diet effectively controls type 2 diabetes and obesity and sometimes reverses the diabetic condition. 

So, what do you need to keep in mind with the keto diet? Keep carbs to a low of less than 20g per meal, increase proteins to at least 10g and add in good fats, but not too much. 

Some appetizing options for keto-diet breakfast ideas are:

  • Egg muffins with lean turkey bacon – Yes! Eggs are a great source of protein and can be eaten for breakfast as long as you don’t do it daily. How many eggs can a person with diabetes have in a day? Some studies say you can have two eggs a day, 3-6 days a week, while some recommend limiting egg consumption to one a day, 3-4 days a week. Whatever you choose, keep your physician or nutritionist-recommended diet to stay healthy. 
  • Salmon and cream cheese wrap. Fish is a fantastic source of proteins and healthy fats like Omega-3 fatty acids – these are super-good in maintaining heart health. Cream cheese is the healthier option for cheese and mayo cravings. 
  • Chocolate chia seed pudding with almond milk. This simple make-ahead recipe is packed with fiber, antioxidants, and nutrients with the creamy goodness of cocoa. It only contains 0.2g of sugar/carbs!  

Mediterranean Diet

Eating heart-healthy foods has been proven to be very effective in managing diabetes. When blood sugar, weight, ‘bad’ cholesterol (LDL), and high blood pressure are maintained within a healthy range, diabetes is also controlled! The Mediterranean diet is enjoyable and can also be followed by the whole family. The diet includes as much fresh and seasonal produce as possible, whole grains such as barley, wheat, etc., heart-healthy oils such as olive oil and fish oils from fish, and limited quantities of wine. Foods are best cooked by baking, roasting, grilling, or steaming rather than frying. The Mediterranean diet calls for a wide range of natural and healthy taste enhancers such as lemon juice, garlic, and salt-free herbs and spices. 

The bottom line is you get the right portions with low fat, sugar, and salt content with the Mediterranean diet. Here are a few Mediterranean breakfast ideas:

  • Maple granola. Oats-based and full of flavor with maple syrup, pecans, your favorite mix of nuts, and a dash of cinnamon. This can be enjoyed as is or with a banana, milk, or yogurt. Top it off with raspberries, blueberries, or strawberries for an extra burst of vitamins and flavor.
  • Apple cinnamon chia pudding. Chia seeds soaked in almond milk and topped with apple, cinnamon, and pecans make a super healthy start to your day.
  • Multigrain Mediterranean sandwich. Made with low carb-multigrain bread, this sandwich can be packed with spinach, eggs, tomatoes, low-fat feta cheese, seasoned with rosemary, and olive oil for a hearty and satisfying meal.

What Breakfast Foods Should People With Diabetes Avoid?

The typical American breakfast may be something you grew up with and strongly associated with mouth-watering weekend breakfast memories. But, if you now have diabetes or are in a prediabetic stage, it’s essential to adjust your lifestyle just a little so that you can still enjoy the flavors and memories without compromising your health. Apart from exercise and the proper diet, as we’ve just discussed, you must avoid consuming the regular high-carb, high-salt, and high-fat foods. 

For example, the typical pancakes made with refined flour and topped with a generous helping of syrup; hash browns, buttered eggs, and coffee; bacon and eggs with buttered toast; cheese-filled bagels; or burritos; or French toast may seem tempting to say the least! However, you need to steer clear of them unless they’ve been re-invented with more suitable ingredients for people with diabetes to consume. You don’t necessarily have to do this on your own. You can ask your doctor to recommend a good dietician or nutritionist who can whip up some appetizing recipes to keep you satisfied and happy.

Healthy Breakfast for Diabetes Patients

Whether you’re cooking your own breakfast or grabbing a bite before work at your local diner, keep to your chosen diet, and you’ll be good to go. The goal is to listen to your body, keep your body healthy, and with good medical and nutritional guidance, control the symptoms of diabetes at bay.

Diabetes is widely considered an inflammatory disease, and it affects your overall health, including your sleep and weight. To reduce its effects, you can use different minerals and vitamins. Many studies and researches show that certain vitamins and mineral supplements are quite beneficial for diabetic patients. They are even more effective for older adults and people who don’t take a balanced diet like meat, fish, and vegetables. 

Few of the high potency supplementation offers increased plant extracts and micronutrients. They help the body heal and balance and act as therapy with no nasty side effects of pharmaceuticals. We are going to discuss a few of the best vitamins and minerals that diabetes patients can take. They don’t only help to regulate glucose but also help with high blood sugar.

Here are some basic minerals and vitamins for diabetes that are effective in maintaining your blood glucose level. 

1. Vitamin D

The most essential vitamin for diabetes is vitamin D that improves the insulin sensitivity of your body. Having sufficient levels of vitamin D in your body will regulate sugar levels in your body. 

People usually associate vitamin D with strong and healthy bones. While the fact is that vitamin D not only maintains your physical health but is physiological as well. 

According to research, it has been proven that vitamin D deficiency causes more insulin resistance. The richest and cheapest source of getting Vitamin D intake is through direct exposure to sunlight. 

When people lack vitamin D, or it doesn’t get absorbed in the blood, you should take its supplements. It depicts less vitamin D means more chances of becoming diabetic. The vitamin D absorbing capacity also reduces in some people with ageing and being overweight. 

Taking in Vitamin D supplements maintain blood sugar level in the patient body. If you have type 2 diabetes, you need to take a ≥ 1000 IU vitamin D dose for 12 weeks regularly. 

Besides this, you should take vitamin D-rich foods from natural sources such as fortified foods, cod liver oil, and fatty fish. Whenever you feel vitamin D deficiency in your body, boost exposure to sunlight and intake of these foods.

2. Vitamin B1

Another vitamin that is impaired for effective glucose tolerance is Vitamin B1. According to the Dietary Supplements Office of the US, there is less Thiamin (b1) level in people suffering from diabetes type 1 or 2. 

As imbalanced blood sugar levels cause neuropathy, it has been found that vitamin B1 effectively reduces diabetic neuropathy pain. It depicts that you should never compromise the level of thiamin in your body. 

Along with maintaining blood sugar levels, thiamin also regulates different body functions. Having a sufficient amount of thiamin plays a therapeutic role in keeping your body safe from renal and cardiovascular disorders. 

When you come to know that your body is getting vitamin B1 deficient, start taking its supplements. No doubt that dietary intake cannot beat the worth of an extra dose, but b1 supplements efficiently normalize thiamine levels in red blood cells of people with diabetes. 

Health experts usually recommend taking vitamin b1 supplements in >4 mg/day dose. If you want to boost your blood thiamine level for glucose regulation by dietary intake, make sure to have 1-1.4 mg vitamin b1 daily. 

However, it depends upon the deficiency level in your body. The more thiamin deficient your body is, the riskier it is for being a diabetic. Use nuts, beef, legumes, whole grains, kale, eggs, potatoes, oranges, and asparagus in your daily meal to keep your blood glucose level stable. 

3- Vitamin E

Vitamin E is very helpful in maintaining the level of glucose in the blood. It is very effective in improving insulin activity in your body, oxygenating blood and tissues, and fighting toxins. 

If your body is deficient in Vitamin E, your internal structure will be at the risk of getting damaged due to more free-radical activity. By taking Vitamin E supplements, you will be less likely to undergo diabetes type 2 disease. 

What if you already have diabetes? Increase vitamin E intake to improve glucose tolerance in your body. Moreover, its antioxidant nature prevents your cells from damage and premature aging. 

Furthermore, vitamin E plays an important role in stabilizing cell membranes, inhibiting protein glycosylation, boosting immunity, and reducing blood clots. 

If the vitamin E level is very low, using its supplements is also a good option. Taking a vitamin E supplement in the range of 7-11mg per day is highly recommended to maintain a good dietary balance. 

Ensure that your vitamin E supplements have mixed tocopherols because supplements rich in only one tocopherol can also be risky. No doubt that vitamin E supplements can maintain blood sugar levels in the body of diabetes patients. 

But it’s better to take in vitamin E in the form of food rather than those supplements. Almonds, nut butter, avocado, sunflower seeds, fresh salmon, and hazelnuts are rich sources of vitamin E. 

4. Vitamin B-12

To treat diabetics, vitamin B-12 plays an essential role. The presence of this vitamin is quite important for the correct functioning of nerve cells. So it depicts that taking this vitamin can also aid your nervous system to keep healthy.  

Studies show that vitamin B-12 lessens the neuropathy pain that is a basic diabetes complication. It means that people with diabetes may also have an issue with Vitamin B-12 deficiency. 

Besides that, strict vegetarian and vegan people may also have B-12 deficiency from meat and dairy. 

You might don’t know that Vitamin B-12 is crucial for red blood cells and brain functions. Also, diabetic patients who suffer nerve damage might witness severe symptoms because of the deficiency of B-12.  So, if you are taking Metformin, you may notice B-12 deficiency at the highest levels. 

For older adults, B-12 deficiency can lead to memory loss. You can consume fish, milk, meat products, and eggs as they are the best sources.

5. Magnesium

Along with vitamins, some minerals are a key factor in regulating body metabolism. One of such critical minerals is magnesium that plays its role in more than 300 processes. 

Being the fifth abundant mineral, magnesium manages blood sugar levels along with ATP energy storage. People often pay no heed to intake magnesium regularly. Many people are suffering from a magnesium deficiency due to eating food or crops having less Mg content. 

One of the basic functions of magnesium is insulin and glucose metabolism. It means that you should not get surprised if having Mg deficiency leads to an imbalanced glucose level.

Moreover, Mg effectively controls cardiac function, neuromuscular communication, blood pressure, and muscle contractions. Besides this, magnesium deficiency causes many chronic diseases like insulin resistance, diabetes type 2, hypertension, migraine, and Alzheimer’s disease. 

To keep yourself safe from diabetes mellitus, insulin resistance, and other diseases, you should eat magnesium-rich foods. Healthy dietary sources are bananas, pumpkin seeds, green vegetables like spinach, figs, avocado, almonds, and dark chocolate. 

As magnesium keeps nerves and muscles relaxed, it is preferable to take it in at night. On average, a diabetic patient having magnesium deficiency should intake magnesium-rich dietary fibers in the range of 300 to 600 mg daily.

6. Chromium

Chromium is another metal and quite an essential mineral that can be quite helpful in reducing sugar levels. Besides that, it is a crucial nutrient in our bodies to fight against diabetes. 

Chromium also works well against lowering fasting glucose, cutting down triglyceride and cholesterol levels, and decreasing insulin. This mineral naturally occurs in meat, fish, fruits, rye bread, and vegetables. 

According to Dr. Tipton, Chromium appears to be safe if taken in low doses, and it might help control diabetes. But, if taken continuously, it may have few side effects like kidney issues that are already a common problem for some with diabetes. 

It would be best if you only use Chromium by consulting with your doctor as it may help increase the glucose tolerance for both type 1 and 2 diabetes. 

You can either use brewer’s yeast stocked with chromium or chromium chloride to improve your glucose tolerance. You may find this supplement in the market by chromium picolinate, chromium nicotinate, and chromium chloride. 

Exercise for diabetes may also increase the concentration of chromium tissues. So, you can try that too, as this mineral might have a role in pre-diabetic conditions. 

7. Selenium

This mineral is quite helpful for gut and thyroid health, but it is also perfect for controlling blood sugar. It comes with several antioxidant properties that offer multiple benefits. According to one study, selenium altered the bunch of genes that are involved in blood sugar regulation. 

People with diabetes are often facing selenium deficiency. Besides that, it is also lower in people with high blood sugar. This study also proves that selenium has improved blood sugar as well as insulin level in diabetic patients.

Selenium is also pretty helpful as an addition to insulin therapy. Furthermore, it also restores normal glucose metabolism as compared to insulin alone.

You can take selenium supplements after consulting with your doctor or eat foods rich in this mineral. For example, you can eat mushrooms, asparagus, salmon, etc. 

FAQs

1. Which vitamin should you avoid in diabetes?

Niacin is a vitamin supplement that you should avoid in diabetes. People usually take this to raise the level of HDL cholesterol in the body, but it also disturbs glucose levels in the blood. It boosts the glucose level in your body even if you are fasting, leading to obesity. Moreover, if you are taking it for increasing HDL cholesterol to keep yourself protected from cardiac diseases, consult your physician first. Keep yourself away from Niacin if you are a diabetic patient. 

2. Is it healthy to take Vitamin B complex daily?

Though vitamin B is very effective in regulating blood glucose levels, taking it in large amounts is hazardous. Whether you are taking a supplement of Vitamin B complex or eating it in the form of food, you should maintain its amount according to expert recommendations. Moreover, it’s not possible to take in complexes of water-soluble Vitamin B alone. It depicts that a higher level of vitamin B supplement is fatal to health. So, it’s not healthy to take Vitamin B complex supplements daily. 

3. Can diabetes patients take pills of Vitamin C?

Yes, diabetes patients can take Vitamin C. Vitamin C pills are proven to be cheap therapy. People with diabetes often feel dizzy even after eating vitamin C supplements. It’s because these pills are linked with hypertension, leading to low blood pressure levels. But there is no need to worry while taking in vitamin C. Taking in an appropriate dose of vitamin C will maintain your blood glucose level. Feel free to check your glucose level by glucometer after taking these pills. 

4. Why are there low levels of Vitamin D in people with diabetes?

It has been observed that diabetics usually have low levels of Vitamin D in their bodies. Basically, this Vitamin D deficiency is linked with insulin resistance. If the β-cells of your body stop working, your blood glucose level will disturb due to the production of insulin resistance in your body. This insulin resistance causes inflammation in the body. Vitamin D acts on the inflammatory area to reduce swelling, causing its deficiency. That’s why vitamin D levels are deficient in diabetes patients. 

Final thoughts

That’s it for now. We have mentioned a few of the basic vitamins and minerals for diabetes. But, always consult your doctor before taking one as it must be incorporated into your diet plan. Before recommending one, your doctor might order a blood test to determine what is needed. 

Keep in mind that using more minerals and vitamins can be very helpful to get better blood sugar levels. Moreover, it also lowers HBA1c and prevents both short and long-term health complications.

Insulin resistance is a cause of Type-2 diabetes. It is the condition where the body doesn’t respond well to regulate glucose levels in the blood. The dis-balance can be regulated with different treatments and by taking medication. 

Well, people with diabetes are mostly looking for something that treats health issues beyond blood sugar. It can be high blood pressure or controlling high cholesterol. Several options, including vitamins for diabetes, are available in the market that claims to be effective for diabetes. But do all these supplements really help to control diabetes? 

Keep in mind that Diabetes is a condition that can be well-controlled with a healthy lifestyle and medication. There is not any miracle treatment or supplements for diabetes. Take a few minutes to read this blog until the end to learn what dietary supplements for diabetes are, and the best and worst ones for diabetics.

What are dietary supplements?

Before you know about the best and worst diabetes supplements, you must know what dietary supplements are. These are vitamins, herbs, and minerals, that help control blood sugar and help provide extra nutrition to people with certain health problems. Before you start taking diabetes supplements, you have to take a doctor’s prescription.

Best Supplements To Take in Diabetes

Here are a few of the best supplements to take in diabetes:

1. Vitamin D

Vitamin D is associated with controlling low diabetes. According to the New England Journal of Medicine, taking Vitamin D doesn’t prevent type-2 diabetes development in people at high risk. However, if the person has diabetes already, it might help to control blood sugar. It shows a little control over blood sugar in the initial stages, but still, it is highly recommended to take this vitamin. 

According to Tufts Medical report, taking around 500 IU of Vitamin D every day can reduce the risk of developing diabetes by around 13%. However, the results are not proved yet. But, still, there are good reasons to get Vitamin D as it helps brittle bones. 

Take this supplement: The Institute of Medicine recommended an intake of 600-800 IU. It is because most people cannot get enough Vitamin D from food. So, starting a Vitamin D could be a smart choice. Get your tests done to check your Vitamin D level. Your doctor may prescribe a high dose,  take and get it rechecked in a few months again. 

2. Magnesium 

According to a study, one out of 4 people with type-2 diabetes may have a magnesium deficiency. Diuretic drugs and high blood sugar can make your body excrete more. While at the same time, low levels can affect your insulin usage ability. So, it depicts that you can take the right amount of magnesium as the excess intake can be harmful to your health. 

Magnesium is a pretty helpful mineral that plays a vital role in handling insulin sensitivity. A magnesium deficiency can lead to less functional insulin and more contribution towards diabetes. You can take supplements, leafy vegetables, fruits, etc., to obtain natural magnesium. 

Take this supplement: Before starting this supplement, make sure to check the magnesium levels. Don’t start on your own. Instead, visit your doctor and ask for advice. Also, keep in mind that your magnesium level is already high if you face kidney issues. So, avoid it in that case as it may result in low blood pressure and irregular heartbeat. 

If you have a magnesium deficiency, you can use 100 mg of magnesium along with multivitamins to fulfill your magnesium need. Moreover, the recommended dose for women is 310 to 320 mg and 400 to 420 mg for men. 

3. Omega 3S

Omegas are healthy fats that are best for our health and to treat several medical conditions. You can increase the intake of Omega 3S if you have diabetes. For that, you can take fish oil capsules and eat fish (salmon, trout, sardines, and herring). Omega 3S is beneficial for diabetic patients who are also at high risk for cardiovascular disease. 

Omega-3S may also help to reduce inflammation, prevent artery-clogging, and eliminate off-rhythm heartbeats. According to Lipids health disease study, fish oil supplements can reduce metabolic disorders and improve insulin sensitivity.

Take this Supplement: Diabetic patients should take this supplement in the form of fish. The American Heart Association recommends two or more fish meals in a week. If you don’t like seafood, you can take 2200 mg of EPA and DHA supplements a week. For heart patients, it would be best to take 1000 mg of EPA and DHA. Moreover, consult with your doctor first before you start taking Omega 3S supplements. 

4. Psyllium

Psyllium is well known for improving and lowering cholesterol levels as it contains fiber that slows down the blood sugar rise after taking a meal. This characteristic makes it the best supplement for diabetic patients. 

According to Shane McWhorter, if you are not getting fiber from your food, you must start taking this supplement to control your health conditions like blood sugar and cholesterol. 

Take this supplement: You should aim for just 10 grams of soluble fiber in a single day, that is, three teaspoons of psyllium in powdered form. After two months, people with type-2 diabetes have low blood sugar levels after their meals. 

Mix one teaspoon in 8 oz of water to take psyllium and sip 30 minutes before every meal. If you face issues like digestive system discomfort or gas, start with the low doses and increase gradually to get the best results. Moreover, discuss with your doctor if you can take this supplement or not. 

5. Alpha-Lipoic Acid

This supplement is best for people who are coping with pain in the feet, toes, and fingers because of neuropathy damage caused by diabetes. It is the best antioxidant that might help with reducing pain by easing the nerves and make them less sensitive to pain. 

Another study published in the Canadian journal of physiology and pharmacology shows that this acid helps prevent and treat diabetes. Besides that, it might also be possible that ALA neutralizes elevated cell damage levels that result in high sugar levels. 

ALA is also well-known for protecting cell damage that is caused by free radicals. You can increase the intake of spinach, broccoli, liver, and potatoes to get the natural ALA. 

Take this supplement: Type-2 diabetic patients can take these supplements as it helps their bodies to use insulin more effectively. Also, it is recommended for people suffering from stabbing and burning pain as ALA may help control nerve damage with more advanced problems. 

You can take a 600 mg ALA dose daily. Also, use tomatoes, peas, rice bran, broccoli, and spinach to intake Alpha-lipoic acid naturally. Again, don’t forget to consult with your doctor before starting using it.  

Worst Supplements To Avoid in Diabetes

Here are a few of the worst supplements to avoid in diabetes: 

1. Bitter melon

It is one of the most bitter fruits sold in capsules form and claims to maintain a healthy sugar level. According to a study published in 2017, bitter melon can only be helpful against type-1 diabetes. Although, the evidence is just limited to real blood sugar benefits in diabetic people, according to the National Institute of natural health.

Despite its name, bitter melon is a vegetable, and its supplements are also a bit controversial to treat diabetes. 

Skip this supplement: You can eat bitter melon as a fruit/vegetable. However, taking it as a diabetes supplement is not a good idea. It is because it hasn’t delivered the expected results and has potential damages. It may cause gas and allergic reactions after taking it. 

2. FenuGreek

According to the studies published in the Journal Ayu, fenugreek may help to reduce blood glucose levels in type-2 diabetic patients. It is an ancient herb that has certain health benefits if used properly. 

Skip this supplement: This supplement might come up with small benefits to control high blood sugar. But, the side effects are huge, like diarrhea, blood thinning, gas, etc.  Most of the benefits of FenuGreek come from natural food, so you don’t have to invest in its supplements. 

Use nuts, beans, whole grains, and psyllium. Moreover, you can use its seeds in your diet instead of supplements if you want to take it anyway. Again, please consult with your doctor before trying it. 

FAQs

1. Is it healthy to take supplements for diabetes?

Well, it is healthy to use supplements in diabetes but to some extent. There are no harmful effects of using multivitamin and mineral supplements. Diabetic patients are observed to use more supplements than non-diabetic ones as per the research of the American Diabetes Association. 

However, there is a thing that you should keep in mind while using diabetes supplements. That is, never use supplements as an alternative to medication. Replacing your diabetes treatment with supplements can put you at more health risk than benefits. 

2. Are diabetes pills hazardous for people with diabetes?

Many people take diabetes pills daily to keep their blood glucose levels normal. Despite having benefits, there are some hazardous effects of taking diabetes pills on your health. For instance, taking a dose of metformin also causes temporary and mild effects on your health. 

While your health is on the verge of long-term problems like nausea and weight gain by using incretins and insulin daily. In few cases, such pills drop blood sugar levels too low to make you faint. Even a few complex situations lead to coma, showing that large doses of diabetics pills are harmful. 

3. What will happen if a diabetic does not take diabetes medication?

There are many severe effects of avoiding diabetes medication for a long time. Skipping medication leads to lifetime negative health impacts like internal function damages. One of the major effects on diabetics is kidney damage and blindness. Having these complex disorders will also affect your nervous system due to the constant need for dialysis. 

Moreover, improper diabetic medication increases the chances of cardiovascular diseases as well. If you are bored of using diabetes pills, think about the case when your blood glucose level is drastically low. It depicts that you should never skip your diabetes medicines. 

4. Can a diabetic improve its immunity with immune boosters?

Yes, diabetics can improve their immunity by using immunity booster supplements and dietary fibers. Especially, the need for strong immunity has increased in the prevailing condition of covid-19. To keep yourself potential enough to fight this disease, you should use immunity boosters like garlic and green tea. 

Along with these immunity booster foods, increase the intake of natural antioxidants, i.e., vitamin C. These immunity boosters make you strong enough to fight diseases and maintain sugar levels in the blood. Eating a vitamin C-rich diet like kale, spinach, orange, lemon, and grapefruits increases your immunity.

Final thoughts

That’s it for now. We hope that our post on the best and worst supplements will be useful to you. We suggest that you don’t start taking supplements by yourself. Consult with your physician, address your questions, and then go for it. Besides that, start a healthy diet that includes minerals (magnesium) and vitamins (B-12, D, E, etc.) to control your diabetes.

Vitamin B-12 is an essential vitamin for diabetes patients as it promotes healthy blood cells and nervous system. According to a study, almost 22% of people with diabetes were low in B-12, suggesting that metformin is the reason. 

Diabetic patients should choose a diet that contains B12, else they will face a severe deficiency of this vitamin. Mellitus Diabetic patients can easily develop a B12 deficiency as they are at a higher risk. It is because diabetics mostly take metformin, which is a well-known treatment of Type-2 diabetes.

You don’t have to take Vitamins supplements if you are facing a minor B12 deficiency. You can obtain it through meat, poultry, fish, and dairy products. Let’s discuss vitamin B12 deficiency, its reasons, and why its deficiency is serious for diabetes patients. 

What is Vitamin B12?

Vitamin B12, being a water-soluble vitamin, is also known as cobalamin. This vitamin is essential for the proper functioning of the body. Due to deficiency of B12 vitamin, the level of blood glucose decreases. People usually take this vitamin along with folate and other vitamin B complexes.

Major Causes of Vitamin B12 Deficiency

Some people are vegetarian or vegan and don’t eat animal products at all. Almost all such people who don’t eat meat and dairy products are deficient in vitamin B12. Vegans and vegetarians are more prone to its deficiency just because vitamin B12 is not present in plants. 

You might be thinking about how you can take vitamin B12 naturally when you are a vegetarian. Well, you can fulfill vitamin B12 intake through energy bars and breakfasts having fortified B12. Not only are consuming vitamins and minerals healthy, but your body should also absorb them efficiently. 

Besides an imbalance diet, undersupply of IF (Intrinsic Factor) protein also causes vitamin B12 deficiency. Under normal routine, stomach cells create this protein. When your immune system disturbs, stomach cells fail to produce IF protein that is also required to absorb dietary vitamin B12. 

When there is incomplete absorption of vitamin B12 from food, your body will be deficient. To make your body function smoothly, you should also take medications for the effective absorption of B12. 

How does absorption of Vitamin B12 take place?

In the human body, the small intestine is the part where absorption of Vitamin B12 takes place. When IF binds with Vitamin B12, a vitamin B12-IF complex forms, this complex plays a vital role in the absorption of vitamin B12 in your body. 

Medications To Boost Vitamin B12 Absorption

You can boost the absorption of vitamin B12 in your body by taking the following medications:

1- An antibiotic- known as chloramphenicol

2- Metformin containing Glumetza and Glucophage for treatment of diabetes type 2.

3- Medications of peptic ulcer and acid reflux disorder including Omeprazole (Prilosec), Famotidine (Pepcid AC), Ranitidine (Zantaz), and Lansoprazole (Prevacid)

Why is the deficiency of Vitamin B12 so serious for diabetic patients?

Vitamin B12 deficiency is very serious because it leads to certain complications, including diabetes and anemia. In diabetes, blood glucose level goes low beyond a certain limit. While in anemia, the number of healthy red blood cells to carry out oxygen depletes. 

Another serious thing that may happen to vitamin B12 deficient people is loss of smell and taste sensations. Some people suffer from serious symptoms such as shortness of breath, dizziness, fatigue, and a fast heartbeat. 

You may also suffer from diabetic neuropathy due to a lack of vitamin B12. In peripheral neuropathy, you will experience weakness, pain, and numbness in your hands, legs, and feet. Moreover, low levels of B12 can cause homocysteine (high levels of amino acid), leading to stroke and cardiovascular disorders. 

In short, the long-term deficiency of vitamin B12 causes serious symptoms like depression, delusion, difficulty in walking, loss of mobility, seizures, and dementia. Make sure to take a regular intake of this vitamin for diabetes and treatment of other diseases.

Long-term Vitamin B12 Deficiency Leads to Diabetic Neuropathy

When you do not treat your vitamin B12 deficiency, you may face severe diabetic complications. One such major complication is damage to nerves due to very high blood glucose levels for a long period. 

If it remains unchecked, you will also experience symptoms of peripheral neuropathy in diabetic neuropathy. These symptoms are pain and numbness in the arms, legs, hands, and feet. Besides this, diabetic neuropathy will also affect the gastrointestinal tract of your body. 

Moreover, neuropathy is not only because of prolonged diabetic conditions. But prolonged vitamin B12 deficiency can also cause it. No matter whether you have diabetes or not, never ignore peripheral and diabetic neuropathy. Regulate your body’s diabetes level by regulating the amount of vitamin B12. 

How does Vitamin B12 deficiency occur in Diabetics?

Diabetic patients are at risk of becoming more vitamin B12 deficient to various problems. In both diabetes type 1 and type 2, diabetic patients experience its deficiency. Let’s read how type 1 and 2 diabetes affect the level of Vitamin B12 in your body. 

Diabetes Type 1

People with diabetes type 1 are usually at higher risk of getting autoimmune disorders like thyroid problems and coeliac disease. Such patients are also more vulnerable to pernicious Armenia. In anemic conditions, the body automatically produces antibodies against the vitamin B12 carrier, i.e., Intrinsic Factor (IF). 

Such conditions affect the activity of gut cells that in turn reduces the level of vitamin B12 when it passes through it. When vitamin B12 does not reach the small intestine, it will not be absorbed properly, causing vitamin B12 deficiency. 

Diabetes Type 2

Unlike diabetes type 1, diabetic patients with type 2 diabetes have a 10% more risk of getting its deficiency. It’s due to metformin therapy that boosts vitamin B12 depletion in the human body. 

Moreover, the risk of vitamin B12 deficiency also increases with increased metformin dose and duration of its use. In most cases, this depletion takes place 3 to 4 months after starting this therapy. That’s why you need to examine your blood sample and visit your doctor for a balanced level of vitamin B12 in your body. 

Effect of Metformin on Vitamin B12 Deficiency

By using metformin for a long period, the absorption of vitamin B12 will be reduced in your body. According to research studies, nearly 30 percent of diabetic patients suffer less vitamin B12 absorption in their intestines. 

Vitamin B12 deficiency due to metformin occurs because it interferes with the complex of B12-IF. To activate receptors of your small intestine, you also have to take calcium regularly for complete absorption of vitamin B12. It depicts that vitamin B12 absorption is a calcium-dependent process. 

A study shows that vitamin B12 increases due to the inductive effect of metformin by increasing calcium intake. That’s why it is said that calcium reverses the absorption of vitamin B12 and diabetes. Take supplements of calcium regularly along with metformin to stimulate the absorption of vitamin B12. 

Increase Vitamin B12 Intake in your Diet To Stabilize Glucose Level in Your Body

You can control blood glucose level in your body by increasing intake of vitamin B12. When it comes to increasing the level of vitamins for diabetes, people usually take supplements. At the same time, it’s better to use natural dietary fibers like foods rich in vitamin B12. Many such vitamin B12 rich foods can be obtained from animal and non-animal sources. 

Here are some main sources from which you can improve your diabetic condition:

Animal source vitamin B12 rich foods are eggs, fish, poultry, meat (including lamb, pork, and beef), and dairy products (including cheese and milk)

Non-animal sources of vitamin B12 are vegetables and plants, including Korean purple laver and mushrooms

Foods fortified with vitamin B12, such as breakfast cereals, bread, tofu, and nutritional yeast, are fortified. 

Though all vegetables and plants don’t have vitamin B12, there are still some plant-based sources. In a journal article on plant-based vitamin B12 sources, researchers have claimed that purple larval and mushrooms are very healthy and rich sources of B12. 

Treatment of Vitamin B12 Deficiency 

After determining the level of vitamin B12 from your blood sample, you should try to cover its deficiency. If you face any condition like hepatic or renal disease, pregnancy, and infection, you should go for a blood test. Consult your doctor to analyze the blood sample report to assess the level of essential vitamins and minerals. 

Through this, not only your vitamin B12 level can be examined, but also your folate level does. The best way to treat low-level of vitamin B12 is by excessive intake of fortified bread, cereals, eggs, and milk. Also, add a good amount of green leafy vegetables to your diet. Avoid drinking goat milk because it’s low in folate and vitamin B12. 

Which one is better: Vitamin B12 Supplements Vs. Intramuscular Injection?

The first thing you should keep in mind while treating vitamin B12 deficiency is to act upon a doctor’s prescription. Never take a supplement or injection at your own decision. Because there is a possibility that taking vitamin B12 pills will not be the right choice for you. 

It’s not only the vitamin B12 that we intake orally. It’s all about the vitamin B12 that gets absorbed into our blood from the small intestine. If you are suffering from an absorption problem, taking more vitamins will do nothing better for you. Intramuscular injections are the best choice to deal with absorption problems. 

Warning: Consult your Doctor first before treating vitamin B12 deficiency either way. 

FAQs

1- Does vitamin B12 is crucial for lowering blood sugar?

Well, vitamin B12 does not play a role in the management of blood glucose levels. Instead of lowering blood glucose levels, the level of vitamin B12 gets lowered itself in diabetic patients. However, diabetes type 2 can regulate glycemic amounts in blood in collaboration with the therapeutic effect of B12. The only way to recover from your condition of hyperhomocysteinemia is by taking a regular dose of vitamin B12, vitamin B6, and folic acid. 

2- Is Vitamin B complex healthy for diabetic patients?

Yes, vitamin B complex is very healthy for people with diabetes as it only interferes with medications for diabetes. There are various vitamins of group B which are effective in lowering blood sugar levels. Such vitamins are vitamin B1, vitamin B6, biotin, thiamin, and pyridoxine. Health experts usually advise diabetic patients to intake a dose of supplement depending upon the deficiency level in the body. On average, diabetic patients should take 300 mcg of biotin, 150 mcg of B12, 1.5 mg of B1, 75 mg of B6, 25 mg of B2, and 2.5 mg of folic acid. 

3- How much vitamin B12 can you take in metformin therapy for diabetics?

There is a need to inject diabetic patients with a dose of 1mg. Using metformin therapy for a long time is a cost-effective and practical treatment of blood glucose level maintenance. Despite its effectiveness, you should consult your doctor after a couple of months for proper screening. Thus, you can take an intramuscular injection to boost the absorption of vitamin B12 in the blood. 

4 – How long do vitamin B12 supplements take to work for diabetes treatment?

Generally, vitamin B12 supplements start showing their effect after 48 to 72 hours of the initial dose. If you face a serious problem maintaining glucose, taking a vitamin B12 injection for almost 3 months will help you bring things in balance. 

Final thoughts

Vitamin B12 deficiency in diabetic people is quite common. Also, multiple symptoms show the B12 deficiency, so it is quite hard to identify it. So, consult with your doctor if you are at high risk or have any of the symptoms. However, you can prevent the B-12 deficiency by taking a proper diet and supplements.

People with diabetes are prone to a reduced immune function due to varied reasons. They have high blood sugar levels that impair the proper activity of the immune system. Condition like this impacts the nerves by damaging them, and a decreased flow of blood to the hands and feet is also observed.

The nerve damage can lead to injuries going unnoticed that can also cause infections. Due to the lack of proper immune functioning, people who have diabetes are more exposed to diseases. In addition, given the condition of slow wound healing, it does not create the right circumstance when the wound is infected and leads to inflammation.

The unsolicited advice

Diabetics find themselves being advised to exercise and let go of even the healthier choices in their diet. Focus is concerned with other things while the healthy diet is highly neglected. Given that the individual takes the required amount of vitamins and nutrients, the body’s immunity can be enhanced. However, the critical vitamins for diabetes are neglected.

Essentials Vitamins such as A, B, C, D, and E are necessary to ensure the immune system’s health. However, everything that consists of these vitamins is not healthy to consume. Choices that are high in sugar, fat, and sodium content should not be considered. For this reason, we are here to clear the mist and present to you your ideal choices. 

The following foods improve your immune system and do so while keeping your blood sugar levels in check.

1. Green leafy Vegetables

Vitamin A and C

For a healthy diet, green leafy vegetables are always on the top of the list. This is because they contain vitamin A and C that are essential nutrients for a diabetic patient. In addition, vitamin A helps with night blindness, immune system boosting, mineral absorption in the body, and wound healing.

On the other hand, vitamin C helps with metabolism regulation, bone strengthening, and collagen production. Vitamin C also functions as an antioxidant for the body.

Impact on Immunity

Green leafy vegetables help people with diabetes with the immune system. Studies suggest that vegetables, like spinach and cabbage, lower the risk of diabetes 2 by 14%. They contain a lower glycemic index, which means lower consumption of carbohydrates.

Leafy vegetables also contain magnesium and fiber, which can prevent high sugar levels in the blood. In addition, green leafy vegetables contains high antioxidant content and starch-digesting enzymes while having minimal impact on blood sugar levels. They can also regulate metabolism to keep one’s body working in optimal condition.

How to use

Green leafy vegetables carry a wide variety that you can be used in your diet to make it healthy. An adult human must take 1 to 2 cups of leafy vegetables per week. You can use them in salads, wraps, smoothies, sandwiches, and more. You can make your fusion by adding different vegetables and seasonings to create a healthy bowl.

Do not hesitate to chop a few leaves of these healthy choices and add them to your main meal.

2. Citrus fruits

Vitamin C

Citrus fruits are considered the primary source of vitamin C. Vitamin C is essential for healing wounds and fighting infections. It is commonly known for its role in the growth and development of body tissues, but it is also necessary for the immune system. In addition, it enhances the production of white blood cells and protects cells in the human body.

Impact on immunity

Citrus fruits like orange, grapefruits, and lemons are widely used. They are a perfect alternative for people with diabetes because they cannot consume fruits with high sugar content. 

Citrus fruits also contain fiber which helps in the maintenance of sugar levels and also constitutes potassium and folate. Potassium is directly required for the activation of the immune response. All in all, citrus fruits can decrease inflammation, improve heart health and lower the risk of kidney stones.

Vitamin C, along with these valuable nutrients, enhances the immunity of people with diabetes without disturbing the sugar level.

A 100g of orange has 12g carbohydrates and 9g sugar, while a 100g of grapefruit has 11g carbohydrates and 7g of sugar. However, 100g of lemon consists of 9g carbohydrates in total and 2.5g of sugar.

How to use

It is preferable to eat the fruit raw and not to make juice. Consuming it in the raw form helps the intake of required fibers. On the other hand, drinking juices can dangerously increase the sugar level, which is harmful to people with diabetes.

3. Mushrooms

Vitamin B and D

Mushrooms have large proportions of vitamin B and D. These vitamins are good for diabetic individuals because they help improve their immune systems. Vitamin B6 is best known for its production of white blood cells, strengthening the immune system, and transportation of oxygen.

Vitamin D is also known for its calcium absorption abilities, but little do people know that it lowers the risk of infections. 

Impact on immunity

The intake of mushrooms positively impacts the immune system. In addition, they do not disturb the sugar levels in diabetic patients and instead control them. They are also of great help in minimizing cholesterol levels. In addition, they display anti-diabetic properties, which make them an ideal choice.

They contain antioxidants that are required for improved heart health and lower cancer risk. In addition, beta-glucan is also present that plays a role in heart protection and regulates sugar levels.

All these essential contents, and essential vitamins for diabetes, create a suitable option in a healthy diet. Moreover, its low carbohydrate content, i.e., 2 grams per raw cup, and low sugar content, i.e., 1 gram per cup, makes it ideal and healthy.

How to use

Add it to your meals according to your liking. You are not restricted to using them in cooked form or raw. You can garnish it on your salads, add in your soup, consume as a main course, or sauté it.

4. Beans

Vitamin B

Beans contain a high quantity of Vitamin B. Vitamin B is very beneficial for diabetic patients as it can help in strengthening their immune system against high sugar levels in the body. Vitamin B-1, also known as Thiamine, is responsible for breaking down carbohydrates from food, creating neurotransmitters, and synthesizing certain hormones in your body.

Also, Vitamin B-9 (folic acid) is crucial for DNA replication, proper cell division, and keeping the metabolism under optimal state. 

Impact on immunity

Beans are the ideal immune food for diabetic patients. They contain carbohydrates that are low on the glycemic index and have a rich quantity of vitamin B, fiber, and protein. Therefore, they help in absorbing more minerals from your food and keep your body at low risk. That is why beans are considered a “superfood for diabetic patients.”

Beans can be an excellent alternative to meat as beans contain high protein but low carbohydrates and saturated fat. In addition, for your proper bowel functioning, beans contain fiber that can help your metabolism work correctly without pushing it to its limits.

For diabetic patients, it is advised to have around 3 to 6 cups of beans per week. Since it’s an overall healthy food, you can go for more if you love them. 

How to use

With a wide variety of beans, you can use any bean in any way you like. For example, you can eat them with a bowl of salad, gluten-free bread slices, and in a taco or soup. Beans can be a little bland for your taste, but you can use some seasonings of your liking.

5. Chicken soup

Vitamin A, B6, and C

Vitamin A is famous for its anti-inflammation abilities. It plays a part in the development of the immune system and hence enhances immune function. Vitamin B6 is vital for the production of white blood cells and T- cells. Vitamin C is an antioxidant in itself and supports immune cells’ functioning. Its deficiency can lead to reduced immunity and a higher rate of infections.

Impact on immunity

It does not surprise anyone that chicken is a good choice for people with diabetes. This is because a chicken soup has a higher number of vitamins and constitutes minerals essential in maintaining the immune system. For example, zinc and iron are found in chicken soups to enhance immune system function and activate immune cells.

The additional ingredients like vegetables in the soup can make a phenomenal main meal.

Its ability to reduce sugar levels is also one of the essential things in improving the immune system for people with diabetes. In addition, the existence of antioxidants plays a vital role, and carnosine reduces inflammation during the first stage of infections.

How to use

The chicken soup should be made out of chicken broth instead of fatty, creamy ingredients. In addition, the chicken breast should be utilized for the soup because it is low in fats. When buying from stores, a serving that has less than 600 mg sodium should be preferred.

6. Yogurt

Vitamin A and B

Yogurt is an excellent resource of vitamins for diabetes. It contains vitamin B-5 (also known as pantothenic acid) and vitamin B-12 (also known as cobalamin), which are responsible for red blood cells production, lowering sugar levels in the blood, producing certain hormones, and proper functioning of the nervous and digestive system. 

Yogurt is also full of vitamin A, which is very helpful in bone growth, production of white blood cells, wound healing and acts as an antioxidant to keep our immune system safe and healthy.

Impact on Immunity

Yogurts are jam-packed with calcium and other nutrients like protein, carbohydrates, and vitamins. They can help in making your immunity stronger against diseases. However, it can cause some problems for diabetic patients because of the high levels of carbohydrates. Nevertheless, it does not mean that you have to skip yogurt if you’re a diabetic patient.

With calculated nutrition and intake, a diabetic patient can also take other yogurts like Greek or probiotic yogurt. Greek and probiotic yogurts contain double amounts of protein with fewer carbohydrates, which is an ideal condition against diabetes. If you’re lactose intolerant, you can go for vegan substitutes for yogurt.

How to use

It is advised to take around 6 to 8 ounces of yogurt per day if you’re a diabetic patient. Before buying any yogurt, make sure to read the label and the number of nutrients. Yogurt with high carbohydrates must be avoided for diabetes. You can use yogurt in your smoothies, dips, desserts, and baking, etc.

7. Nuts

Vitamin E

For diabetes, nuts are one of the wealthiest immune-boosting foods out there. They contain a hefty amount of vitamin E, which is used for the defense against diabetes, arthritis and is very beneficial for the immune system, glowing skin, and cellulose.

Vitamin E is also considered a “powerhouse of antioxidants” because of its exemplary neutralizing of free radicals. 

Impact on Immunity

Nuts are considered ideal for diabetic patients. They contain unsaturated fats that can help in the growth of cells. They also have other essential nutrients like protein, magnesium and potassium fiber, etc. However, not all nuts can be good for diabetic patients. Salted nuts should be avoided as they can increase the risk of complications.

Nuts like almonds, walnut, peanut, cashew, and pistachio can help regulate the sugar level in the blood, which is beneficial for patients of diabetes-2 type. They are also helpful against heart diseases and weight loss. Nuts also function as antioxidants. 

How to use

With such a variety, nuts can be used in varied ways. The ideal approach is to consume at least 100 grams of nuts per week for diabetic patients. It can add luxury to salads, sugar-free desserts, or be used as a snack, i.e., roasted nuts. 

Making the right choices is nothing short of a necessity when fighting something like diabetes. Your immune system requires boosters to prevent worsening the condition. Look through your options, and do not hesitate to make your diet diverse and versatile.

We’re here to tell you that fast food for people with diabetes can actually be good! We all know that ‘fast food’ is generally known to be high in fat content, high in sodium, high in sugar, deep fried, or devoid of any kind of nutrition. That means it’s high in flavor and carbs. However, nutrition and medical science have proven that a number of food groups are safe and healthy for diabetes patients to consume – even in the form of fast food. 

So all you need is a bit of knowledge on what fast food options are your healthy choice and which ones are bound to send you on a blood sugar spike!

What is Diabetes?

In a nutshell, diabetes is a condition that results in an abnormally high level of sugar (or glucose) in the blood. The primary reasons for the development of diabetes are genetics and/or poor lifestyle choices. Both these play a role in affecting insulin levels (a hormone that is responsible for storing away excess glucose in the body) in the blood. While diabetes can be managed by diet and lifestyle changes, medication may be necessary as prescribed by a registered physician. 

Diet and Diabetes

Studies have shown that a regular, customized diet consisting of specific nutrients and regular exercise can, in many cases, minimize the development of diabetes, particularly type 2 diabetes. 

Type 1 vs. Type 2 Diabetes: How Does Diet Affect Them Both?

Type 1 diabetes is a rare genetic condition affecting about 5-10% of people worldwide. Here, the body’s immune system mistakes insulin-producing cells to be invader cells and attacks them. Insulin can no longer be produced in the body; hence, the condition cannot be reversed. 

Type 2 diabetes is the most common type of diabetes, affecting 90-95% of people worldwide. In this case the immune system functions normally, however, the body becomes resistant to the insulin that is produced; in other words, either due to genetics, a sedentary lifestyle, or unhealthy eating habits, the body is unable to utilize insulin properly.

Both these conditions are similar in diet and nutrition and must be managed carefully with low sugar and low carbohydrate diets.

What Fast Food Should People With Diabetes Avoid?

Despite a strict diet, there are times when you go out with family and friends for a meal. You may have an especially busy week of work, and not have the time to prepare a balanced meal to take to work; you need to know what quick and easy options you have under these circumstances, right?

Diets can be tricky to understand, mainly because each individual has different needs, each may be at a different stage of progression, and each individual may or may not have other health concerns that can all have a massive impact on the diet they follow. 

We highly recommend that you follow what your physician and dietician recommend. But here’s what you should know about an ideal diabetes diet.  

Sugar is the main cause of concern for all people with diabetes.  

Are you looking for a one-liner on what foods are bad for people with diabetes? It’s: 

“Avoid anything with sugar or food groups that can be broken down into sugars.”

Plan to eat or snack every 4 hours at least so low blood sugar levels don’t drain you of energy. If those with diabetes consume foods that release too much sugar into their bloodstream, it puts them at a high risk of sugar-induced shock and predisposes them to heart, kidney, or nervous disease conditions and other complications. 

In other words, avoid carbohydrates! Rice, refined wheat bread, pasta, and noodles are all carbs. Fibers, however, are good for digestion and do not break down within the body. Proteins and fats do not break down into sugars, so they’re ok to eat. 

Beverages are notorious for being loaded with sugar; surprisingly, so are many salad dressings!

White bread and buns should be avoided as much as possible because they are naturally processed and high in carbohydrates.

What To Look For in a Fast Food Menu?

A balanced diet must contain a healthy mix of carbohydrates, proteins, fats, fiber, vitamins, and minerals. These are the main food groups that the human body requires. By default, we consume higher quantities of carbohydrates. Grains or cereals are the best sources of carbohydrates. We also find carbohydrates in beans, legumes, corn, and a few fruits. 

Interestingly, each carbohydrate-containing food item is processed differently in the body, resulting in more or less glucose when digested. 

Refined foods such as those containing refined wheat or white rice, for example, tend to release higher amounts of glucose/sugar than whole grains. Whole wheat is a better alternative to refined wheat; however, whole grains like oats, barley, and millets are much healthier. In what way, you ask?

  • Releases glucose slowly and steadily into the bloodstream. This is called a low glycemic index. 
  • Offers the feeling of satiety, so you don’t feel hungry till it’s time for your next meal.
  • Reduces the risk of heart disease, regulates cholesterol levels and reduces the risk of kidney disease.

Best Fast Food Choices for People With Diabetes

Tip #1

When you’re at a fast food joint, look for choices that are prepared with whole grains or those with a low glycemic index. For example, whole wheat bread vs. white bread/buns, brown rice vs. white rice, barley bread, oats or millet-containing dishes, etc. Refined grains tend to increase blood sugar levels in the blood suddenly, which is harmful to anyone with diabetes.   

If you’re having a burger, take half off the bun to cut down how much white bread you’re eating! You can make up for this by getting a healthy dessert like a fruit bowl with dried fruits and nuts.

Tip #2

Look for a low-calorie count. Go low fat. Calories are not too great for people with diabetes either. So, try to avoid dishes that are high in calories. But that does not mean that you don’t get to satisfy cravings!

Avoid cheese and mayonnaise, instead, choose guacamole – which incidentally has a lot of calories. But the calories comprise healthy fats, which is okey for people with diabetes.

Tip #3

We’ve talked about carbs and calories, so it’s time we deal with the obvious culprit – sugar. Quite often, we don’t consider the sugar content in a diet soda, a fat-free coffee, a light tea, or even our toppings and dressings. So, when you’re at a fast food place, go for unsweetened beverages and take salad dressings on the side. If you planned to eat at a place where sugar-free, fat-free, or low sodium salad dressings are unavailable, you could even carry a fat-free, sugar-free dressing with you so that you don’t miss out on a good salad dressing.

Toppings and condiments can contain tons of salt (sodium content), especially if it’s fat-free, so check the ingredients list before you add sauces to your dish.      

Tip #4

How is the food cooked? Most fast food dishes or at least parts of the dish have been deep fried at least once, and it’s not uncommon for a burger patty to be deep fried twice, i.e., once at a food manufacturing plant, when it’s prepped to be frozen and distributed to the fast food outlets, and a second time when it’s prepared to be served to you! 

Your best choice is a grilled dish. Grilling is a method of cooking that uses almost no oil and the process tends to remove fat by melting it. Baked, broiled, roasted, and steamed options are great choices too. Just make sure you go easy on oils and fats.  

Tip #5

Include lots of fresh veggies! Salads are always recommended. But make sure you only add some extra tomatoes and lettuce to your burger or sandwich. If you’re ordering a pizza, get a thin crust veggie pizza with added grilled chicken for protein. Use beans, olives, mushrooms, guacamole, jalapenos, peppers, and other healthier options to spice up your salads without the extra unhealthy fats or sodium content. 

Choose a fruit salad for dessert, maybe a tiny scoop of fat-free ice cream if you really want to indulge!

Tip #6

Choose good meat options like chicken, turkey, or fish. These white meats are lower in unsaturated fats and are a good source of protein. Red meats like beef, veal, lamb, or pork provide good proteins that you don’t get in white meats but are high in saturated or unhealthy fats. So, in general, opt for white meat. But you can still occasionally have small quantities of very lean red meats, just to break the monotony. 

Red meat options include fat trimmed beef ribs, sirloin, flank, T-bone steak, porterhouse, roast lamb, lamb chops or leg of lamb. When it comes to pork, the fat content is very high, so try to steer clear of pork/ham. Processed meats like pepperoni, sausages, and salami are not freshly prepared, may lose some nutritional value, and contain a lot of sodium and fat. These kinds of meats tend to have a high percentage of filler content, so you don’t actually get as much chicken or meat content as you think. You can always ask for processed meats without fillers at some restaurants.

Tip #7

Eat slowly, savor your meal and stop when you’re full. That’s the key to satisfying your cravings and ensuring that you’re not tempted to binge-eat a lot of fast food later on.

So, in effect, you can eat healthy fast food! For those with diabetes, it’s all about arming yourself with the right knowledge and striking the right balance between what you want and what you actually eat. Eat healthily, but also enjoy yourself while you take care of yourself! 

What Fast Food Restaurants Are Good for People With Diabetes?

America has around 200,000 fast food outlets! These quick-service restaurants are not only about comfort food and convenience without care for nutritional value! They have top-of-the-line safety and health standards that have to be followed. And that’s not all. Today, the FDA regulations that apply to all fast food restaurants mandate that they prominently display and make online-available nutritional information for each of their dishes. And as we all know, standardized consistency adds to these restaurants’ popularity.

So, if you’re at a McDonald’s or Starbucks or Taco Bell, your menu shows you how many calories, sodium content, sugar, protein, carbohydrate, and other nutrient content information, etc., each dish contains. If you have some time to plan your visit to a fast food restaurant, you can even use one of the many nutrition calculator apps that give you the nutrition breakup of each item in a popular restaurant. You can compare dishes, mix and match the toppings, and customize your order to provide you with a great meal.

So, we’re not partial to particular fast food joints. Each of them has its own unique style. With health consciousness on the rise, especially since the pandemic, fast food restaurants have not been slow to hear that customers also want healthy fast food options. Just keep our tips in mind and next time you’re dining out, choose the best diabetes-friendly menu items you can find!

Vitamin D is a vital fat-soluble organic molecule that helps you maintain bone health and immunity. YES, it’s essential! But according to a report by the European Journal of Endocrinology, people diagnosed with type 2 diabetes experienced significantly increased peripheral insulin sensitivity and ß-cell function due to the vitamin D supplementation for six months. Suggesting that it may slow metabolic deterioration as well. 

The study consisted of 96 randomized patients. The double-blind, placebo-controlled trial included giving patients 5,000 international units (IUs) daily for six months. There are a bunch of other studies on vitamins for diabetics by experts. Many of them highlight a genuine link between diabetes and vitamin D. 

So, let’s get started with why Vitamin D is essential for our health and the link between Vitamin D and Type 2 Diabetes. Also, we will discuss How much Vitamin D should Diabetic patients take. 

How is Vitamin D helpful for our health?

Vitamin D is crucial for healthy bones, joints, and teeth. Besides that, it also helps to boost the immune system. According to Erin Palinski, author of The 2-day diabetes diet,  it helps in calcium absorption to promote bone health. Some additional studies also suggest that Vitamin D may play an important role in preventing disorders like diabetes. 

The study published in the American Journal of Clinical Nutrition suggests that this sunshine Vitamin may also help to reduce cholesterol levels. Keep in mind that people with type 2 diabetes are more prone to heart disease. People with diabetes are 2 times more likely to die from heart disease than people without diabetes. 

Vitamin D and Diabetes: What’s the link?

Both vitamin D deficiency and diabetes are pandemic diseases. Diabetes affects roughly 285 million people globally, or 7% of the global population, according to the International Diabetes Federation. By 2030, the population is predicted to top 435 million. Pre-diabetes affects over 79 million Americans.

Vitamin D insufficiency has recently come to light linked to an increased risk of type 2 diabetes. Many scientific studies and clinical trials say that vitamin D has an essential role in enhancing insulin sensitivity, a hormone necessary for blood glucose control. It is well established that a vitamin D level of 80 nmol/l or above is required to maintain proper glucose homeostasis.

Vitamin D insufficiency is thought to play a role in developing both type 1 and type 2 diabetes. First, VDRs and the one alpha-hydroxylase enzyme have been discovered in the β-cell of the pancreas, which secretes insulin. 

How vitamin D helps Type 2 diabetes patients?

Vitamin D supplementation has been shown to improve glucose tolerance and insulin resistance. Insulin secretion is lowered when vitamin D levels are low.  

In animals, vitamin D supplementation has been proven to restore insulin secretion. Indirect effects on insulin secretion have also been discovered, possibly due to a calcium effect. 

Low vitamin D may reduce calcium’s potential to alter insulin secretion by contributing to the normalization of extracellular calcium and guaranteeing normal calcium flow across cell membranes. 

Other possible mechanisms linked to vitamin D and diabetes include improving insulin action by stimulating insulin receptor expression, enhancing insulin responsiveness for glucose transport, having an indirect effect on insulin action via a calcium effect on insulin secretion, and improving systemic inflammation through a direct impact on cytokines.

Most studies demonstrate that vitamin D supplementation helps maintain a normal glycemic status by lowering insulin resistance, the leading cause of type 2 diabetes. The vitamin helps maintain an average glycemic level by reducing insulin resistance, the leading cause of diabetes.

How much Vitamin D should Diabetic patients take?

According to the research, an ideal level of 25-hydroxyvitamin D (25(OH)D in the blood (>80 nmol/l) requires a daily vitamin D dosage of more than 2000 IU. The risk of diabetes has been determined to be lowest at this level. The vitamin D status from both sun and food sources is commonly represented by 25(OH)D blood level.

A blood vitamin D level of less than 50 nmol/l has been linked to a two-fold increased risk of diabetes in older persons (over 70 years old). Furthermore, there is an inverse relationship between vitamin D levels and HbA1C, a well-known marker for poor glucose metabolism.

There are also specific vitamin D side effects associated with diabetes control. Studies have shown, for example, that maintaining an adequate vitamin D level over time is linked to weight reduction and a lower risk of obesity. And both of which lower the risk of diabetes.

Vitamin D has the potential to lower the risk of obesity in two ways. It can suppress hunger by raising blood leptin levels, necessary for fat storage regulation and satiety induction. Furthermore, it can lower parathyroid hormone levels in the blood, stimulating weight-loss mechanisms in the long run.

While you choose a Vitamin D supplement, make sure that the 3rd-party tests it. Also, please read the label carefully to know what it contains. You should opt for emulsion, drop, powders, and capsules to increase absorption chances.

Factors responsible for Vitamin D Deficiency

As you all know that Vitamin D intake is very important for balanced health, it depicts you should get it regularly. One of the major sources of Vitamin D intake is direct exposure to sunlight. 

Though it’s quite challenging to fulfil your Vitamin D requirements in this way, still it’s recommended by experts.

According to NIH, you should sunbathe during maximum daylight time, typically from 11 am to 4 pm. Moreover, it is also recommended to soak yourself in sun rays for almost half an hour twice a week. 

What if you cannot get enough sunlight because of spending most of your time in indoor activities. Devje says that people can get vitamin D from sunlight even when their bodies are covered with clothes and sunscreen. It manifests you only need to prolong your outdoor exposure. 

A report presented by Harvard T.H. Chan School of Public Health showcases that people having darker skin absorb less vitamin D from sunlight because their skin color sunscreen naturally. Moreover, obese and overweight people are also at greater risk of Vitamin D deficiency, leading to diabetes. 

Diabetes-Friendly Foods: Source of High Vitamin D Intake

If you fail to get enough Vitamin D from sunlight, you should look for its food sources. Some primary sources of Vitamin D from food are eggs, cheese, mushrooms, a fortified diet (yogurt, milk, bread, cereals, and orange juice), and fatty fish (herring, salmon, and tuna). 

When the level of vitamin D in the body gets drastically low, doctors usually recommend supplements. It would be best if you never took any vitamin D supplements on your own. If you feel dizziness, pain, weakness, and other vitamin D deficiency symptoms, consult your doctor immediately.

Getting medical assistance is very important because the intake level of supplements depends upon the amount of vitamin D deficiency in your body. Also, visit a registered dietitian to get a diabetes-friendly healthy diet plan having meals rich in vitamin D. 

FAQs

1- Can vitamin D reverse diabetes?

Yes, vitamin D can reverse diabetes’ effect to some extent by taking its regular dose in the form of supplements. Deficiency of Vitamin D is usually associated with severe diabetes, cancer, and cardiac disorders. Whenever the amount of Vitamin D gets lower in the body, the blood sugar level also increases. That’s why you should take vitamin D supplements to reverse diabetes to regulate insulin and blood sugar levels in the body. 

2- Can vitamin D deficiency cause peripheral neuropathy?

Peripheral neuropathy is a common disorder of nerve damage that occurs due to deficiency of Vitamin D. In this disease, vitamin D deficient people feel weakness, pain, and numbness in different parts of the body, including hands and feet. Low levels of vitamin D cause impairment of the brain and spinal cord and affect urination, circulation, and digestion. According to the National Health and Nutrition Examination Survey of 2001-2004, Vitamin D levels less than 30ng/ml cause diabetes type 2 and peripheral neuropathy in adults. 

3- Which vitamins are most important for a person with diabetes?

The following are some important vitamins for diabetic patients.

  • Chronic level of diabetes is due to deficiency of Vitamin D. Exposing diabetic patients to the sun 30 times a day increases Vitamin D levels that lead to reverse diabetes. 
  • Regular intake of Thiamin B1 is effective in relieving neuropathy pain and diabetes type 1 and 2. Eating nuts, grains, beef, eggs, oranges, cauliflower, and potatoes increase the level of thiamin B1 that regulates blood sugar level. 
  • Vitamin B12 also plays a vital role in improving diabetes and repairing nerve damage. Taking a regular dose of vitamin B12 orally controls the blood sugar level of diabetes. 
  • Vitamin E is also efficient in improving insulin efficacy. Taking regular doses of avocado, hazelnuts, almonds, nut butter, and sunflower seeds maintain blood sugar level. 
  • Low levels of Vitamin C can also be dangerous for people with diabetes. Its supplements lower blood sugar levels and increase insulin sensitivity. 

4- Do Vitamin K and D supplements help control blood sugar?

Vitamin K and D supplements are very helpful in controlling blood sugar levels. Various human studies have proven that Vitamin K supplements improve glucose tolerance, insulin sensitivity, prevent insulin resistance, and treat diabetes type 2. Moreover, Vitamin D supplementation is also potential in lowering blood sugar levels in diabetics. Taking in these supplements in the amount of 1000 IU daily for 12 weeks controls blood sugar levels. 

5- Can low vitamin D levels cause severe neuropathy?

Low levels of vitamin D are a risk factor for severe neuropathy and diabetes type 2 disease. Vitamin D deficiency causes nociceptor impairment by damaging nerves and lowering threshold pain. All signs of diabetic neuropathy can be reduced by taking in Vitamin D 3 once a week. 

Conclusion

Researchers are doing extensive research on vitamin D and type-2 diabetes. So, it depicts that the role of vitamins in preventing diabetes is worth debating. However, vitamin D does not contribute to controlling hyperglycemia. 

According to many studies, people can benefit from Vitamin D to control their blood glucose only if they face deficiency issues. However, if that’s not the case, diabetic patients may not benefit from Vitamin D supplementation. The maximum results are obtained when people are supplemented with ≥1000 IU of vitamin D for around 3 months. 

According to one study conducted on 2423 people, the dose of 4000 IU every day doesn’t prevent type 2 diabetes in people at high risk. The people involved are of different physical features like race, body mass, age, sex to prevent confusion. In the end, the results indicate that the people who developed type 2 diabetes in the vitamin D supplemented group and the control group were similar.

However, higher doses of Vitamin D can cause vomiting, nausea, and other complications. Along with that, people at higher risk of kidney and heart disease should know that excess intake of this vitamin can harden tissues and blood vessels. It can lead to kidney failure and heart damage, according to the NIH. So, it is better to consult your doctor before you start taking Vitamin D supplements.

If you’re unsure about whether you’re getting enough or too much vitamin D, consult your healthcare provider, who can give you blood tests to test for vitamin D deficiency or excess.

Over time, health consciousness has continued to grow globally. The FDA has continually emphasized the need for people to choose healthy foods and ensure that they get the right balanced diet. The American Diabetes Association has also been heavily involved in providing orientations to people with diabetes and those who have high blood sugar levels.

With the growing interest in the type of foods that people should eat, the concept of monitoring glycemic index (GI) in foods has become increasingly popular. Much emphasis is now placed on the glycemic index in foods than in other diet metrics, and the reason for this is not far-fetched.

Understanding glycemic index and how it works is extremely easy and one of the most straightforward means to ensure a healthy diet. Its greatest importance is that it helps people know the right meal to eat to prevent an irregular rise in blood sugar levels.

Carb-containing foods have the highest glycemic index, which means they’re more likely to lead to a high blood sugar level. However, not all carbohydrates are bad. For example, the sweet potato glycemic index is relatively low, and consuming it would barely have as much consequence as white bread.

The purpose of this article is to provide you with the facts about the glycemic index, why you should consider it, and how it can help control blood glucose levels in people with diabetes.

What to Expect?

  • What’s the Purpose of the Glycemic Index?
  • How’s the Glycemic Index Determined?
  • Glycemic Index and Diabetes
  • Diet Details Based on Glycemic Index
  • Limitations of the Glycemic Index as an Accurate Determinant for Diet

What’s the Purpose of the Glycemic Index?

Source: Cleveland Clinic

The glycemic index is an essential metric for controlling blood sugar levels. Unlike most dieting plans, the GI isn’t only about weight loss; it ensures that people know how much a particular food affects their diet and if they need to choose a meal plan. The GI is especially more significant in carbohydrate-containing foods.

Other types of foods also have a glycemic index, but they’re essentially in the low to medium range. Some do fall under the high range, but summarily, carbohydrates have the highest foods with a high glycemic index.

A high glycemic index isn’t ideal for the body and generally leads to a high blood glucose level. High GI foods can pose many concerns for a person with diabetes or pre-diabetes and lead to complications.

Why’s that, though? We’ll explain in a bit.

For one, the body quickly absorbs a high glycemic index food. When this happens, the body responds by releasing glucose for the process, which inadvertently leads to high blood sugar. Some of the complications resulting from high blood sugar are diabetes, heart disease, stroke, and other cardiovascular diseases.

On the other hand, low glycemic index foods are considered more healthy foods for people with diabetes. Not all carb foods are high in glycemic index, and knowing them can help you select the correct carb if you choose carbs at all.

There are many reasons why the glycemic index is essential, and they include weight loss, controlling blood sugar, and preventing diabetes. Hence, it follows that a GI diet plan promotes healthy living.

How’s the Glycemic Index Determined?

Understanding the glycemic index is extremely important to reap its benefits.

Glycemic index is calculated as values that start from 1 to 100. These values are known as the GI values. Different meals have their respective values, and the higher the value of a meal, the more likely it is to increase blood sugar.

There are three categories of glycemic index, and they are:

  • Low GI: 1 to 55
  • Medium GI: 56 to 69
  • High GI: 70 and above

Certain foods have a very low blood glycemic index and, as such, don’t raise blood glucose levels. On the contrary, others have a high index and, as such, trigger a high blood glucose response. Carbs are the primary culprits of high glycemic index and are associated with increased blood sugar levels.

Carbs can be divided into three forms — sugar, starch, and fiber.

Eating or drinking carb diets increases the body’s sugar levels. The sugar is then broken into glucose and converted to energy that the body cells need for daily operation.

When you take excessive sugar, which is usually the case with carbs, the glucose In your bloodstream naturally increases. The pancreas then tries to release the insulin hormone to regulate the glucose and move it to the cells that need it for energy.

If your body ends up absorbing sugar faster than the insulin can handle, then there’s generally a spike in sugar levels. In general, foods with a high absorption rate have a high glycemic index.

Sugary and starchy carbs form the majority of high glycemic foods. On the flip side, the body can’t absorb fiber; instead, it forms a gel-like thickness and regulates the absorption of starchy carbs, preventing them from causing a spike in blood sugar levels.

Glycemic Index and Diabetes

Source: Food Revolution Network

Glycemic index and clinical diabetes are highly related. A person with diabetes must do all they can to avoid consuming food with a high glycemic index. Such foods put them at risk of different complications, including cardiovascular disease and unhealthy weight gain.

Diabetes is a serious condition on its own, and worsening it with high GI foods is extremely counterproductive considering that it’s the 7th leading cause of death in the US. According to the American Diabetes Association, hyperglycemia (high blood sugar level) can lead to severe complications such as diabetic ketoacidosis and severe hyperglycemia. Both complications can lead to various complications and death.

From the above, it’s clear that a diabetic must ensure that glycemic index consumption in meals must be on average to avoid a series of complications. When opting for meals, people with diabetes must ensure that they go for a properly balanced diet rich in veggies and other nutrients, consuming only very few carbs. They should try as much as possible to opt for fiber carbs instead of starchy and sugar carbs when to meet their energy demands.

Also, it’s crucial that people with diabetes check their insulin index after every meal, especially if the meal contains lots of carbs. Having an insulin pump can be very handy as well.

Diet Details Based on Glycemic Index

Glycemic diet details are food plans based on the amount of glycemic index present in a single meal or daily meal. Having a glycemic detail or glycemic index meal plan helps you ensure you don’t eat meals that could lead to a spike in blood glucose levels or cause fast unhealthy weight gain.

A glycemic diet plan may not exactly remove everything carb from your diet. Instead, it simply ensures that you eat slow carbs that aren’t as easily digested as fast-absorbing carbohydrate foods that increase blood glucose levels.

A glycemic diet detail is exceptionally beneficial if you already have a meal planner, whether digital or manual. If the meal planner has some fast-absorbing carbs in its diet schedule, you can replace them with carbohydrates with a low glycemic index.

Generally, eating foods suggested by a meal planning app and glycemic diet will help ensure that you have a healthy diet.

A glycemic index chart is a rough example of a glycemic diet plan. A chart will generally contain the following:

  • Low glycemic index foods (low GI diet)
  • Medium glycemic index foods (medium GI diet)
  • High glycemic index foods (high GI diet)

The following table considers some popular staple foods and their respective GI levels to help you incorporate a healthy diet that keeps your blood glucose level at a safe range.

SnacksGIStarchGIVegetablesGIFruitsGIDiaryGI
Pizza80Plain bagel 33Broccoli15Cherries22Plain yogurt27
Chocolate cake or bar38White rice72Pepper40 Apple40Low-fat yogurt33
Poundcake69White spaghetti42Lettuce15Orange43Whole milk31
Popcorn54Sweet potato54Mushrooms0Grapes53Soy milk30
Energy Bar70White bread100Onions10Kiwi50 Skim milk37 
Soda91Brown rice50Green peas51Banana58Chocolate milk34
Doughnut76Pancakes67Carrots16Pineapple66Yogurt14 
Jelly Beans78Wheat bread58 Beets61Watermelon80Custard29
Pretzels83 Baked potato94Kidney beans24Dates42Ice cream11
 Oat breakfast cereals69 Sweet corn52    
  Rye bread67    

Despite being considered a starchy food, the sweet potato glycemic index is generally low at 54. However, when baked, it almost doubles to 94. Baking, as a cooking method, holds a more considerable risk for people with diabetes.

Mashed potatoes are also high in glycemic index and pose a high blood glucose risk. The average glycemic index for instant mashed potatoes is 87

Coconut sugar is a healthier form of sugar and can serve as an alternative to white or table sugar. The glycemic index of coconut sugar is within 50 to 54.

The popcorn glycemic index is within the range of healthy GI, suitable for people who love sugary snacks. This snack is definitely a better option than most snacks.

While it’s best that most people with diabetes avoid sugary snacks, opting for a popcorn snack that has moderate sweetness won’t do lots of harm.

Dietary fiber is considered a good food category for people with diabetes as well. Fibers, in general, aren’t easily digestible, and as such, they don’t contribute to sudden spikes or dips in blood sugar levels.

In summary, if you’re struggling with diabetes or high blood glucose level, opting for food with low and moderate GI is the best choice.

Limitations of the Glycemic Index as an Accurate Determinant for Diet

While the glycemic index of each food helps determine blood sugar levels, the concept isn’t exactly black and white. A high glycemic index doesn’t mean that a food will generally lead to a surge in blood sugar levels. Certain foods such as watermelon have a pretty high glycemic index value but don’t cause a surge in blood levels.

This is because the digestible carbs in watermelon are incredibly minimal. Carbs are the major determinants of the glycemic index; how quickly your body absorbs them determines the extent to which pure glucose potentially causes a spike in blood sugar levels.

Fortunately, there’s a way to circumvent this limitation by focusing on the glycemic load (GL) of every food with a high glycemic index value. However, you don’t necessarily have to look out for the glycemic load value of foods with a low GI value, as the former is rarely higher than the latter.

The Glycemic Load

The glycemic load is a numerical value that shows the change in blood glucose after a meal serving. For example, a ¾ watermelon only has a GL of 5, which is very healthy and won’t trigger any rise in blood sugar levels.

The same goes for most fruits with high glycemic indexes. They barely have digestible carbs, and relying on their GI value alone may be misleading.

GL values are usually categorized as:

  • Low GL: 1 to 10
  • Medium GL: 11 to 19
  • High GL: 20 or more

Conclusion

The glycemic index plays a vital role in balancing blood sugar. While it’s apparent that it may not give the complete picture of blood sugar rise and fat gain, it’s essential and can go a long way in helping you know the right food to go for. With proper glycemic load calculation, you can get the best benefits that GI offers and plan your diet to be healthier and more satisfying.

Knowing how to calculate the food glycemic index is even more critical if you have diabetes. Being diabetic means you need a well-drawn out plan that helps you structure your food timetable so that it doesn’t contribute to a rise in your blood sugar levels.

Knowing how glycemic Index works, you can successfully use an excellent meal planner app to ensure you only take the right food. Our Klinio app is one of the reliable meal plan apps that you can trust to help you eat the best foods that don’t increase your blood sugar level as a diabetic. We also have a dedicated resource hub that outlines different foods, their respective GI values, and how their intake influences diabetes.