By Kshalini Nonis

A healthy and balanced diet is essential for those who have diabetes. This should comprise all major food groups. A balanced diet helps maintain a healthy weight, supports energy levels, and protects the heart and kidneys.

We had a chat with Dr Thamara Wijayaratne, Senior Medical Officer at the National Diabetes Centre, Diabetes Association of Sri Lanka.
 

1. Can you tell us briefly about Diabetes and the different types of it?

Diabetes is a condition in which the level of sugar (glucose) in the blood is high. The body produces insulin, a hormone secreted by the pancreas, which breaks down the sugar consumed in food. A reduction in the production and/ or utilisation of insulin causes diabetes. If left untreated or uncontrolled, diabetes can lead to serious problems, such as heart disease, stroke, blindness, and kidney failure, among others. Some of these may be life-threatening.

There are three main types of diabetes.

Type 1 diabetes usually starts in childhood or young adulthood, when the body stops producing insulin due to destruction of the insulin-producing pancreatic cells by the body’s immune system.

Type 2 diabetes usually occurs in adults and is more common in people who are overweight or obese. It happens when the pancreas either produces inadequate amounts of insulin or the body is unable to use the available insulin properly (insulin resistance).

Gestational diabetes is a temporary type of diabetes which develops during pregnancy.
While it often disappears after childbirth, it does increase the risk of developing type 2 diabetes in future.

2. What are the symptoms that indicate that one is a diabetic?

Sometimes, diabetes develops quietly, but there are certain signs to watch for. Feeling unusually thirsty, needing to urinate frequently, increased hunger, and losing weight without trying are common hints. Many people also feel tired, weak, or notice that small cuts and bruises take longer to heal. Blurred vision or tingling in the hands and feet can appear as well. If any of these symptoms are present, it’s important to get tested. Early detection can make managing diabetes much easier.

3. What is the role of nutrition in Diabetes?

Nutrition is at the heart of managing diabetes. The food we eat affects blood sugar directly, so making the right choices can keep levels stable and prevent complications. 

A balanced diet helps maintain a healthy weight, supports energy levels, and protects the heart and kidneys. It’s not just about avoiding sugar; it’s about understanding which foods release sugar slowly, providing steady energy, and pairing them with proteins and healthy fats to avoid spikes.

4. How does poor nutrition cause Diabetes?

Frequent consumption of sugary snacks, processed foods, and fried meals over time can increase the risk of type 2 diabetes. Excess weight, especially around the waist, can make the body less sensitive to insulin, meaning sugar builds up in the blood. Overloading the body with refined carbs and unhealthy fats can eventually overwhelm the pancreas, making it harder to produce enough insulin. Combined with a sedentary lifestyle, poor nutrition can set the stage for diabetes.

5. What types of food should a person with Diabetes take?

People with diabetes benefit from foods that provide steady energy and nutrients. Whole grains like brown rice, oats, whole wheat and unrefined flour are better than refined versions. Vegetables, particularly non-starchy, green leafy vegetables, are rich in fibre and vitamins. Fruits can be enjoyed, but it’s important to remember that sour fruits are generally better than very sweet fruits, and if sweet fruits are eaten, it is best to choose them half-ripened. Lean proteins such as fish, chicken, eggs, and pulses support muscle health and fullness. Oils and fats should be used in low amounts, preferably from healthier sources like nuts, seeds, or olive oil, to support heart health. The key is a balanced diet with a mix of carbohydrates, proteins, and fats in the right portions.

6. What food should a diabetic avoid?

Some foods can quickly raise blood sugar or worsen health in people with diabetes. Refined starchy foods, sugary drinks, sweets, bakery food items (i.e., buns, pastries) and fast foods should be avoided. Deep-fried foods and heavily processed snacks can affect heart health. Too much salt, often found in packaged foods, can raise blood pressure, which is already a concern for diabetics. Moderation and careful choices make a big difference.

7. How can proper nutrition help to manage diabetes?

Eating well helps keep blood sugar steady, preventing sudden highs and lows. It also supports weight control, reduces the risk of heart disease, and improves overall energy and well-being. Proper nutrition can even reduce the need for higher doses of medication in some cases. By planning meals carefully, people with diabetes can live active and healthy lives without constant worry about sugar spikes. Regular exercise/ being active can always provide a great additional support in controlling Diabetes.

8. What supplements help with Diabetes?

Some supplements may help, but they are not a replacement for medication or a healthy diet. Omega-3 fatty acids, found in fish oil, support heart health. Vitamin D and magnesium can aid in blood sugar control. Some studies suggest cinnamon or chromium may have mild effects, but these should only be taken under medical guidance. The focus should always be on balanced meals first.

9. What is the treatment for diabetes like, for instance, insulin?

Treatment depends on the type of diabetes, complications, presence of other risk factors and overall health at the time of diagnosis. People with type 1 diabetes need insulin, which can be given through injections or pumps, because their bodies don’t produce it naturally.

Type 2 diabetes is often managed with a combination of oral medications, lifestyle changes, and sometimes insulin if necessary. Regular monitoring of blood sugar is important to ensure treatment is effective. Managing related conditions, like high blood pressure or cholesterol, is also essential to prevent complications.

10. Finally, what can one do to prevent Diabetes?

Preventing diabetes involves making healthy lifestyle choices. Maintaining a healthy weight, eating balanced meals rich in fibre, exercising regularly at least 5 times a week for 30 minutes continuously and reducing stress are all important. 

Consider correct quality, quantity and timing when eating. Avoiding smoking, alcohol, betel chewing, and tobacco can also reduce the risk. People with a family history of Diabetes or other risk factors should have regular check-ups. Simple changes, like choosing water instead of sugary drinks or taking daily walks, can have a major impact on preventing type 2 diabetes.