Do you need a Diabetic-friendly Diet?
- For individuals that may or may not have been put under hospital care that need more support, especially the ones that had just stepped down from a higher level of care
- For individuals at a loss on how to provide themselves or their loved ones the proper after-care they need post-diagnosis
- For individuals seeking preventive care, to those who are inclined to genetic predisposition and has an increased likelihood of developing a particular disease.
WHAT YOU NEED TO KNOW ABOUT DIABETIC-FRIENDLY MEAL PLANS
What is diabetes and how does someone develop it?
When we eat, carbohydrates in our food are broken down to glucose, the main fuel for all metabolic processes of the body. In healthy individuals, the hormone insulin is well-regulated to allow glucose to enter the cells, powering millions of chemical reactions that keep us thriving.
With diabetes, there is faulty metabolism of glucose in the body, due to the lack of insulin or lack of sensitivity to it, resulting to increased levels of blood sugar and a domino effect of adverse health outcomes.
There are 2 types of diabetes:
Type 1 diabetes occurs when your immune system attacks and destroys the insulin-producing beta cells of the pancreas. This is usually diagnosed in young people, hence it is also called juvenile diabetes.
Type 2 diabetes is developed over time due to the combination of genetic and lifestyle factors such as excessive eating and lack of physical activity that cause the receptors of insulin to lose their sensitivity so that even if insulin is available, glucose is still unable to enter the cell.
According to Mayo Clinic, the following risk factors increase your risk for diabetes:
- Weight. The more fatty tissue you have, the more resistant your cells become to insulin.
- Inactivity. The less active you are, the greater your risk. Physical activity helps you control your weight, uses up glucose as energy and makes your cells more sensitive to insulin.
- Family history. Your risk increases if a parent or sibling has type 2 diabetes.
- Race. Although it's unclear why, people of certain races — including black people, Hispanics, American Indians and Asian-Americans — are at higher risk.
- Age. Your risk increases as you get older. This may be because you tend to exercise less, lose muscle mass and gain weight as you age. But type 2 diabetes is also increasing among children, adolescents and younger adults.
- Gestational diabetes. If you developed gestational diabetes when you were pregnant, your risk of developing prediabetes and type 2 diabetes later increases. If you gave birth to a baby weighing more than 9 pounds (4 kilograms), you're also at risk of type 2 diabetes.
- Polycystic ovary syndrome. For women, having polycystic ovary syndrome — a common condition characterized by irregular menstrual periods, excess hair growth and obesity — increases the risk of diabetes.
- High blood pressure. Having blood pressure over 140/90 millimeters of mercury (mm Hg) is linked to an increased risk of type 2 diabetes.
- Abnormal cholesterol and triglyceride levels. If you have low levels of high-density lipoprotein (HDL), or "good," cholesterol, your risk of type 2 diabetes is higher. Triglycerides are another type of fat carried in the blood. People with high levels of triglycerides have an increased risk of type 2 diabetes. Your doctor can let you know what your cholesterol and triglyceride levels are.
When does a person become diagnosed with diabetes?
Diabetes symptoms (e.g. polyuria, polydipsia and unexplained weight loss for Type 1) plus:
- a random venous plasma glucose concentration ≥ 11.1 mmol/l or
- a fasting plasma glucose concentration ≥ 7.0 mmol/l (whole blood ≥ 6.1 mmol/l) or
- two hour plasma glucose concentration ≥ 11.1 mmol/l two hours after 75g anhydrous glucose in an oral glucose tolerance test (OGTT).
What is the general lifestyle recommendation for someone with diabetes?
- Eat healthy foods. Choose foods lower in fat and calories and higher in fiber. Focus on fruits, vegetables and whole grains. Strive for variety to prevent boredom.
- Get more physical activity. Aim for 30 minutes of moderate physical activity a day. Take a brisk daily walk. Ride your bike. Swim laps. If you can't fit in a long workout, break it up into smaller sessions spread throughout the day.
- Lose excess pounds. If you're overweight, losing even 7 percent of your body weight — for example, 14 pounds (6.4 kilograms) if you weigh 200 pounds (90.7 kilograms) — can reduce the risk of diabetes.
- Don't try to lose weight during pregnancy, however. Talk to your doctor about how much weight is healthy for you to gain during pregnancy.
- To keep your weight in a healthy range, focus on permanent changes to your eating and exercise habits. Motivate yourself by remembering the benefits of losing weight, such as a healthier heart, more energy and improved self-esteem.
What types of food should I refrain from eating when I have diabetes?
Simple sugars, processed carbs, syrups, candies
What are low glycemic index carbohydrates?
The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore usually, insulin levels.
Examples of carbohydrate-containing foods with a low GI include dried beans and legumes (like kidney beans and lentils), all non-starchy vegetables, some starchy vegetables like sweet potatoes, most fruit, and many whole grain breads and cereals (like barley, whole wheat bread, rye bread, and all-bran cereal).
Started Nuthera meal plan last January 2023. After 4 months with consistent workout (3x a week), I have lost 22 lbs already. Super effective and it made me more conscious in maintaining my wellbeing. Recommended it to my friends and workmates as well and all of them have seen improvements with their health and weight.
I recently found out that I have severely high sugar, so I needed to try nuthera's diabetic friendly meal. Portions were good, variety of flavor could be improved though. Most important thing is after a week of this meal plan, my blood sugar became in the normal zone/range once again.
I was 2 months postpartum when I subscribed to Nuthera’s Customized High-Protein+ Meal Plan for a month. I felt like I needed a bit of help in losing some of my pregnancy weight without sacrificing my breastmilk supply and I also wanted less time planning my daily meals (which has to be nutritious cause I’m breastfeeding) and thought that this was the perfect solution for it! After a month, I lost about 5lbs without sacrificing my milk supply (which even increased!!!) and without feeling restricted or deprived of yummy food (and snacks too). I’m so happy with my Nuthera experience that I’m going to resubscribe for another month and this time tagging my husband along to try. Thank you Team Nuthera!!
Nuthera has been an essential partner in managing my diabetic senior parent. Customer service is top notch, responsive. Highly recommend to anyone wanting to keep their diet in check.
Its my second month with Nuthera and I really like the Low Carb mealplan. They even accomodated my request for a better variety of vegetables with my daily protein and the quality and packaging every day is very good.
Food is good and tasty
Problem is, preparation is too early in the day. I come home at around 6-7 after work. But food is sometimes delivered at 2pm. Assuming, it is even prepared earlier. Sometimes veggies and fish meals smells stale already when i get the food.
If this small logistic issue can be solved, nuthera definitely deserves 5 stars or more
The food was great. One of the best in the field. However, I didn't expect that the regular size was just 1,400 calories. The meal plan differences were quite confusing, especially if you're a first-timer. Best to just indicate how many calories it is.
Then, based from experience from other food suppliers, I recommend that you also include a "how to prep" sticker/note in your plans. If I should microwave or not.
But it we're talking about the quality of food, yours is the best!
The food is good, but may easily spoil.
I hope you may consider a same day delivery so that the food is fresher. Same day delivery will also make it easier to manage in terms of logistics (like where to have the food delivered, whether in the office or at home since the delivery time cuts between home and work time).
My custom meal plan (regular sized) needed to be gluten free, dairy free and low carb for my pcos as well. I was initially worried that my meals would become boring and tasteless with all the requirements, but surprisingly, there was still variation and flavor. They served a lot of fish too which is great for my pcos and none of the meals turned out oily or dry which is impressive.
Hi, Nuthera … I just noticed that my custom meal plan (renal/diabetic/gerd) was very similar to healthy heart meal plan for my husband and son. I’m still on the adjustment period especially when it comes to taste. I will definitely give you my review after a month or so. I’m keeping my fingers crossed that my blood chemistry result will improve greatly because of my changed of diet through Nuthera.
When I get other meal plans, I am often disappointed with the amount of vegetables in the meal. But Nuthera's Paleo Meal Plan has provided me enough vegetables that I keep coming back for it! The variety of food is good, and is tasty enough for me. Keep it up!
I regret that I waited long before I subcribed a Meal Plan from Nuthera. Nuthera helps my daughter regain her Nutritional needs. She get excited to see different dishes from the menu and looks forward to eat. Thank you Nuthera team, especially to Mr. Reymond, Mr. Gelo & Ms. Trisha. You have been very helpful & accomodating. God Bless & More Power!!!
Meals were well thought out. They don't scrimp on the quality of ingredients but still reasonably priced. Most importantly, many of there meals are really so good - like something you'd actually keep ordering at a restaurant!
I loved that nuthera is very flexible with my schedule since i reside in both manila and rizal! I subscribed to their one week program and eventually extended to a one month program! Food was great and i loved the quality of the meals! Will definitely be a long time customer :)
I recently moved to the Philippines but since I arrived, I have been eating out non stop and my body was not happy.. I came across Nuthera through a new friend that was a health enthusiast. At first, I wasn’t sure if getting food delivered and not making my own was going to get me back on track, but to my surprise, the food was very fresh (you could still see the steam in the pack). It was very nutritious and flavourful for what I thought would be “plain” and the cherry on top is the prompt and responsive staff that were accommodating to my dietary request or change in address.. it’s all so stress free, I physically feel better and I have my own time to focus on work or social life when I’m not spending all my time in the kitchen :p I look forward to picking up the food every evening and read the menu for the next day :) highly recommended!