Healthy Eating Tips For Expats With Diabetes

Diabetes is a chronic condition that affects how your body converts food into energy. When you eat, your body breaks down carbohydrates into glucose, a type of sugar, and releases it into your bloodstream. Insulin, a hormone produced by the pancreas, helps glucose enter your cells to be used as energy. In people with diabetes, this process is impaired. Either the body doesn’t produce enough insulin, or it can’t use insulin effectively, leading to high blood sugar levels.

Your diet plays a crucial role in managing diabetes. Consuming foods high in sugar and refined carbohydrates can cause blood sugar levels to spike, making it harder to control the condition. On the other hand, a healthy and balanced diet rich in fiber, lean proteins, healthy fats, and whole grains can help regulate blood sugar levels and improve overall health. Understanding how different foods impact blood glucose is essential for managing diabetes effectively.

Is diabetes on the rise?

Over the past few decades, the number of people diagnosed with diabetes and the overall prevalence of the condition have been on the rise globally.

This increase is driven by a variety of factors, including aging populations, urbanisation, changes in dietary habits, and sedentary lifestyles. With more individuals developing diabetes every year, this growing public health issue is prompting a greater focus on prevention, education, and improved management strategies to help reduce the impact of diabetes worldwide.

What causes diabetes?

Diabetes is caused by a combination of genetic and environmental factors that affect how the body produces or uses insulin, a hormone that regulates blood sugar. There are two main types of diabetes:

1. Type 1 diabetes: This is an autoimmune condition where the immune system mistakenly attacks and destroys insulin-producing cells in the pancreas. The exact cause is unknown, but genetic predisposition and certain viral infections may trigger it.
2. Type 2 diabetes: This type is often related to lifestyle factors such as poor diet, lack of physical activity, and being overweight or obese. It occurs when the body becomes resistant to insulin or when the pancreas cannot produce enough insulin.

Other forms of diabetes, such as gestational diabetes, can occur during pregnancy and are typically caused by hormonal changes and genetic factors. In all cases, the result is high blood sugar levels that can lead to serious health complications if not properly managed.

What’s the difference between type 1 and type 2 diabetes

While the conditions may be similar, the causes and treatments for each are very different:

Source: www.diabetes.org.uk – Managing your diabetes: healthy eating

How important is diet for diabetes?

Eating a healthy diet is crucial, especially for those with diabetes, as it helps manage blood sugar levels and prevent complications. A balanced diet that includes a variety of nutrient-rich foods can support overall health and reduce the risk of heart disease, which is more common in people with diabetes.

Foods high in fiber, like whole grains, vegetables, and fruits, help regulate blood sugar levels by slowing digestion and preventing spikes in blood glucose.

Conversely, it’s important to limit or avoid foods high in refined sugars, saturated fats, and simple carbohydrates, such as sugary drinks, processed snacks, and white bread. These foods can cause rapid increases in blood sugar, making it difficult to manage diabetes.

By focusing on a diet rich in lean proteins, healthy fats, and whole foods, expats with diabetes can better control their condition and maintain overall well-being.

Is sleep important for diabetes?

Sleep is a critical factor in managing diabetes effectively. Adequate sleep helps regulate blood sugar levels by improving insulin sensitivity, allowing the body to use glucose more efficiently. Poor sleep or sleep deprivation, on the other hand, can increase insulin resistance, leading to higher blood sugar levels and making diabetes more challenging to control.

Additionally, good sleep supports overall well-being, reduces stress, and enhances mood, all of which are important for making healthy lifestyle choices, such as maintaining a balanced diet and exercising regularly. Prioritising quality sleep is essential for anyone managing diabetes, as it plays a significant role in overall health and blood sugar management.

Glycaemic index and diabetes

One way of staying informed about what you are eating is using the glycaemic index (GI). This is a scale that ranks food from 1 to 100 to tell you how slowly or quickly they will increase your blood glucose levels. You should try to avoid food with high GI numbers and replace them with food with low GI numbers, which are better for you.

A separate measure, glycaemic load, tells you both how quickly glucose will be absorbed and how much glucose is in a certain food, per serving.

Healthy eating tips for expats with diabetes

Here are some healthy eating tips for expats living overseas who have diabetes:

1. Learn about local foods: Familiarise yourself with the local cuisine and ingredients. Identify which foods are high in carbs or sugar, and look for local alternatives that are diabetes-friendly.
2. Prioritise fresh, whole foods: Opt for fresh fruits, vegetables, whole grains, lean proteins, and healthy fats. Try to minimise processed foods, which can be high in hidden sugars and unhealthy fats.
3. Portion control: Be mindful of portion sizes, especially when dining out. Eating too much, even of healthy foods, can affect blood sugar levels.
4. Plan meals and snacks: Having a meal plan can help maintain steady blood sugar levels. Carry healthy snacks like nuts, seeds, or fresh fruit when you’re on the go to avoid temptation.
5. Stay hydrated: Drink plenty of water, and limit sugary drinks. Water is the best choice for staying hydrated and controlling blood sugar levels.
6. Read labels carefully: In unfamiliar places, it’s essential to read food labels carefully. Be on the lookout for added sugars and ingredients that could affect your blood glucose levels.
7. Seek local support: Join local diabetes support groups or communities. They can provide valuable insights into managing diabetes in your new environment and offer support and encouragement.
8. Consult with a healthcare professional: Before making any significant dietary changes, consult with a healthcare professional familiar with diabetes care to tailor advice to your specific needs.

By incorporating these tips, you’ll be able to better manage your condition while enjoying the local flavors and experiences of your new home.

Health complications from diabetes

Diabetes can lead to a variety of health complications if not properly managed.

High blood sugar levels over time can damage blood vessels and nerves, leading to issues such as cardiovascular disease, which includes heart attacks and strokes.

Diabetes can also cause diabetic retinopathy, which affects the eyes and can result in vision loss. Kidney damage, known as diabetic nephropathy, can progress to kidney failure. Additionally, diabetes can impair circulation and nerve function in the feet, increasing the risk of infections, ulcers, and, in severe cases, amputations.

Proper diabetes management is crucial to minimise these risks and maintain overall health, wherever you are in the world.

Wherever you go, go with total peace of mind

Knowing you have global health insurance that suits your circumstances and gives you access to the best possible care overseas can give you peace of mind. But it’s essential to check cover limits carefully, as not all global health insurance plans offer the same benefits, particularly for pre-existing conditions.

At William Russell, we offer international health insurance that covers you for everything from minor injuries to long hospital stays to take one more thing off your mind. Speak to our award-winning customer service team today to see if our policies could be right for you.