Going On A Diet For Diabetes Is Not Enough: Sticking To Calorie Allowance Matters Most

Editor’s Note: This article is intended for information purposes only. It does not substitute a doctor. It is vital to always consult a medically trained professional for advice that suits your needs best.

Being overweight or obese puts you at risk in the development of diabetes, especially if this disease of the endocrine system runs in your family. That's why getting on a diet for diabetes, even if you're still not quite there, is recommended to control not just your sugar consumption but also your weight and general health.

"Kung may diabetes, kailangan controlled ang timbang," said Jennina A. Duatin, a registered nutritionist dietician and diabetes educator. She gave an online talk for the GIMIK Diabetes Year 16 event, with the theme “Say No to XXX! No to Xtra Rice, No to Xtra Calories, No to Xtra Pounds.” The event was organized by the Philippine Center for Diabetes Education Foundation, Inc. (Diabetes Foundation).

She pointed out, "Once na hindi controlled ang timbang, tumataas din ang insulin resistance at mga possible na complications."

Insulin is a hormone produced by the pancreas that controls glucose, also known as blood sugar, in the bloodstream. If there's not enough insulin in the body or the body does not respond to insulin, the result is diabetes, or formally called diabetes mellitus.

Common diabetes health complications, according to the United States Centers for Disease Control and Prevention, include:

• Heart disease
• Chronic kidney disease
• Nerve damage
• Other problems with feet, oral health, vision, hearing, and mental health

Diet for diabetes

The "most practical guide" in healthy eating, Duatin said, is the Pinggang Pinoy developed by the Food and Nutrition Research Institute (FNRI) of the Department of Science and Technology (DOST).

Launched in 2014, Pinggang Pinoy is an easy-to-understand food guide created for Filipino adults ages 19 to 59 years old. It recommends that a small portion of meat is enough for one meal, while vegetables and fruit should take up half of the food on a plate. Plus, don't skip the rice. (Read more about Pinggang Pinoy here.)

For people with diabetes or in serious need of weight management, Duatin suggested following an individualized meal plan with the help of a registered nutritionist dietician. This way, you'll know your calorie allowance based on your age, weight, and physical activity.

You'll also be taught to discern the calorie content of foods per serving as the recommendation for diabetics to have four to five meals a day. So you won't exceed your daily allowance.

On choosing which foods to eat, Duatin pointed out, "Kailangan hindi lang healthy, pero pati ang portion, amount, and the quality of foods. Hindi dapat sobra ang calorie intake sa required na dapat mo lang kainin, based on your ideal weight, current weight, and disease risk factors, also your physical activity. Kailangan balance ang food intake and energy output."

The registered nutritionist dietician and diabetes educator cautioned that some supposed healthy foods, such as salad, aren't always the real deal. That's why she advises to always check the ingredients used, such as in the salad dressing and fruit shake.

Otherwise, she said, you may end up consuming more calories than the regular fast-food meal. For instance, a fast-food combo of burger, fries, sauce, nuggets, and soda can contain as much as 1,660 calories. (Read here for more foods to avoid with diabetes.) To burn that much calories, you may have to jogging five more than the usual because each session can only burn 337 calories.

Correct food measurement

Aside from giving a lecture, Duatin also gave a demonstation on the correct way of measuring food to ensure adherence to the daily calorie allowance. She was assisted by Gina Javier, who has type 1 diabetes since age 19 but no complications so far.

"Lahat ng pagkain na sobra ay hindi maganda sa ating katawan. Nagdudulot din ito ng extra calories at extra pounds," Duatin pointed out. She also explained the difference between portion and serving size.

While serving size is the standard measurement, portion is the amount of food that you pay for in a restaurant or any other dining establishment. That's why serving size is the one followed by dieticians using standard measuring cups and implements.

Example: 1 serving of rice is equivalent to 1/3 cup (using a measuring cup) with 15 grams of carbohydrates and 80 calories. But in Filipino exchange, 1/2 cup of rice is equivalent to 23 grams of carbohydrates and 100 calories.

Rice here is any variety: white, red, brown, black, malagkit, adlai, among others. These rice varieties, Duatin explained, only differ in nutrient and fiber content. Higher fiber means low glycemic index.

Duatin's tips: "Kailangan sa bahay, may measuring cups. Pag nagsukat, kailangan siksik."

If you opt for alternatives to rice as a source of carbohydrate, there are local noodles like bihon and pasta choices like spaghetti. 1/3 cup of rice is equivalent to 1/3 cup noodles (using standard measuring cups).

Duatin's tip: "Sa pagsukat ng noodles, hindi dapat kasama ang mga sahog at sauce."

If you're having bread, you measure it using the digital weighing scale. 30 grams of bread (regardless pandesal, regular loaf or wheat) is equal to 15 g of carbohydrates and 80 calories.

Javier's tip: "Kailangan i-practice ang pagsusukat ng pagkain. Pag alam mo na, nae-estimate mo na kahit saan ka pumunta."

Duatin offered these pieces of advice and reminders: "Kung diabetic, kailangang komunsulta sa dietician para magabayan sa tamang pagkain depende sa edad at physical activity. Depende rin sa medication." (Read here on diabetes treatment.)

But in managing your condition, you shouldn't rely on medication alone as diet for diabetes can also help. As Duatin pointed out, "Kailangan din ang nutrition o tamang pagkain. Alamin ang tamang allowance para sa carbohydrates. Kailangan ang consistency sa dami at uri ng carbohydrates. Para makontrol ang blood sugar at timbang."

Read here on diabetes in kids.