Diabetes is a chronic illness that affects millions of people worldwide. Among those affected, a significant proportion are young children and adolescents.

Diabetes in youth has become a major public health concern, which calls for preventative measures to tackle the problem.

One approach to controlling diabetes is by changing the diet. A diet that is balanced, healthy, and rich in nutrients can go a long way in controlling diabetes.

This article explores ways in which altering the diet of youth can help prevent and control diabetes.

Understanding Diabetes in Youth

Diabetes is a metabolic disorder in which the body is unable to utilize glucose (sugar) properly. The pancreas, which is responsible for producing insulin – a hormone that regulates glucose levels in the blood, cannot produce sufficient insulin.

As a result, glucose levels in the bloodstream rise and cause various problems such as nerve damage, vision problems, and kidney disease.

In youth, the most common types of diabetes are Type 1 and Type 2. Type 1 diabetes is an autoimmune disorder, which makes the body’s immune system attack the pancreas. As a result, the pancreas can no longer produce insulin.

Type 2 diabetes, on the other hand, is usually associated with poor lifestyle choices such as excessive weight, unhealthy eating habits, and physical inactivity.

Diabetes in youth can be especially concerning. Children who are diagnosed with diabetes may experience problems with their growth and development. The condition can also lead to complications such as kidney damage and vision problems.

Why Changing Diet is Essential In Preventing and Controlling Diabetes in Youth

When it comes to diabetes, diet is essential. It can aid in preventing the onset of the illness, as well as controlling it in those already diagnosed with the condition.

Youth who are at risk of developing Type 2 diabetes can immensely benefit from a change in diet as a preventative measure. A healthy diet can help maintain a healthy weight, which is known to reduce the risk of diabetes.

In addition, a balanced diet can help regulate blood glucose levels for those with diabetes, thereby preventing complications.

A proper diet can also reduce the need for medication, and even prevent or delay the onset of diabetes complications. The change to healthier habits is an excellent starting point in managing and improving blood sugar levels.

How to Change Your Diet to Prevent or Control Diabetes in Youth

Changing one’s diet may seem challenging, but it can be done with persistence and dedication. The following tips can assist youth in altering their diet to prevent or manage diabetes effectively:.

Avoid Refined Sugar and Carbohydrates

Refined sugar and carbohydrates are known to cause spikes in blood sugar levels. They lack essential nutrients and fiber and can harm the body in other ways such as contributing to obesity.

As such, it is essential to avoid refined sugars and processed carbohydrates.

Consume More Whole Foods

Whole foods such as vegetables, fruits, whole grains, and legumes are rich in nutrients and fiber, which helps the body better regulate blood sugar levels. They are also low in calories, which helps with maintaining a healthy weight.

By including more of these foods in the diet, youth can significantly improve their health and reduce the risk of developing diabetes.

Reduce Sodium Intake

Sodium intake is an essential aspect of any healthy diet. However, excessive sodium intake can cause hypertension and other complications. Youth should avoid consuming foods that are high in sodium, such as junk food and processed meat.

Instead, they should focus on whole foods to keep their sodium intake low and balanced.

Include Lean Proteins

Lean proteins such as chicken, fish, and plant-based sources such as legumes and beans are low in saturated fat, which can harm the body. In addition, lean proteins are essential in balanced, healthy eating, leading to an overall healthy lifestyle.

Avoid Fried and High Fat Foods

Foods that are high in fat and fried pose a health risk, and therefore should be avoided. Instead, consume foods that are preparations that rely on low-fat cooking methods such as steaming, grilling, and baking.

Schedule Regular Meals and Snacks

Regular meals help the body maintain stable blood sugar levels. Skipping meals can disrupt the balance and lead to spikes in glucose levels. Youth should eat regularly by scheduling meals and snacks at the same time each day.

Stay Hydrated

Water is essential for staying hydrated and maintaining a healthy weight. Sugary beverages such as soft drinks and fruit juice should be avoided, as they could lead to an increase in glucose levels.

Youth should choose water, herbal tea and are encouraged to limit the intake of natural juices.

Limit Alcohol Intake

Alcohol consumption can interfere with blood sugar regulation and cause dehydration. Youth are encouraged to avoid alcohol or minimize it’s intake if they must take it.

They should also be warned of the risks drinking poses when combined with medications.

Track Your Progress

Tracking your progress can help you stay motivated and on track. Youth diagnosed with diabetes should keep track of their blood glucose levels and consult their doctor regularly.

They can also keep a diary of the foods they consume and monitor their portions and frequency.

Foods to Avoid and Foods to Include in Diet for Youth with Diabetes

The following food groups and items should be avoided in the diet of those with diabetes:.

Foods high in carbohydrates, including refined and processed snacks, breakfast cereals, and white bread
Sugar-sweetened beverages and fruit juices
Foods with high levels of saturated and trans fats like fatty meat, cheese, butter, and processed foods

On the other hand, young people with diabetes can include the following foods in their diets:.

Non-starchy vegetables such as lettuce, cauliflower, cucumber, and bell peppers
Fruits like oranges, apples, and berries in moderation to ensure blood sugar levels remain stable
Whole grains like brown rice, oatmeal, and whole wheat bread
Lean proteins such as fish, shellfish, poultry, and beans

Conclusion

The rising cases of diabetes in youth emphasize the need for preventative measures that help manage and prevent diabetes. Changing one’s diet can go a long way in controlling diabetes and preventing its complications.

Youth need to change their eating behavior to ensure that their bodies receive essential nutrients and maintain overall health. Consulting a registered dietitian or nutritionist can be for those who require guidance on developing healthy eating habits.