Diet and diabetes: prioritizing quality over restrictions

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Extract from the article: « I have diabetes. Can I still eat normally? » This was the central question addressed during a presentation on the diet of people with diabetes and the impact of ultra-processed foods on blood glucose control. Presented on Monday, August 24, via Zoo

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« I have diabetes. Can I still eat normally? » This was the central question addressed during a presentation on the diet of people with diabetes and the impact of ultra-processed foods on blood glucose control. Presented on Monday, August 24, via Zoom by Jacques Aimé Yibor, a Master’s degree holder in Nutrition Sciences and Nutrigenomics, the presentation was part of a teaching month dedicated to therapeutic education for people with diabetes. The initiative was organized by the Association of Young Intellectuals for Food Security in Togo (JISA-Togo), with the support of its partners.

Diabetes management is based on three main pillars: medication, diet and physical activity. According to Jacques Aimé Yibor, however, the goal is not to impose a long list of forbidden foods, but rather to teach people how to make the right choices and control portions.

Foods to consume in balance

The presentation notably points out that starchy foods, including rice, maize, millet, sorghum, wheat, cassava, yam and sweet potato, are important sources of carbohydrates and energy. Although they can raise blood glucose levels, they are not prohibited for people with diabetes. For the specialist, the amount consumed is a key factor in maintaining a balanced diet.

Fruits and vegetables also play an important role in the diet. Rich in fiber, vitamins, minerals and bioactive compounds, they contribute to a high-quality diet. Contrary to some common beliefs, fruit is not prohibited for people with diabetes. Mr. Yibor instead emphasizes portion control, choosing whole fruits and taking into account the total amount of carbohydrates consumed.

As for animal-based foods, meat, fish and eggs are primarily sources of protein and micronutrients and generally have little direct impact on blood glucose levels. The presentation recommends, in particular, choosing lean meats and limiting processed meats. Oily fish are also highlighted as sources of omega-3 fatty acids, EPA and DHA.

The same principle applies to fats. Having diabetes does not mean eliminating all fats. « It is rather advisable to prioritize sources of unsaturated fatty acids », the specialist explains, citing certain vegetable oils, peanuts, nuts, avocados and oily fish, while recommending limiting saturated fats and avoiding trans fats as much as possible.

Particular attention is also given to beverages and sugary products. Water is presented as the main beverage to prioritize, while alcoholic and sugary drinks require special caution.

Beware of ultra-processed foods

One of the main messages of the presentation concerns the growing presence of ultra-processed foods in modern diets. These products are described as undergoing extensive industrial processing, often involving additives and flavorings, and are frequently designed to be convenient, tasty and long-lasting.

The specialist notes that these products often contain little fiber, have a high energy density and contain significant amounts of sugar or certain types of fat. Excessive consumption may therefore contribute to an unfavorable dietary environment for metabolic health.

In the context of type 2 diabetes, the presentation highlights several potential mechanisms, including a high glycemic load, reduced nutritional quality, rapid digestion and absorption, postprandial hyperglycemia, insulin resistance, low-grade chronic inflammation and intestinal dysbiosis. It also discusses the potential role of certain additives and newly formed contaminants.

For Jacques Yibor, these changes in dietary habits therefore call for greater vigilance, particularly among people living with diabetes, for whom overall diet quality remains an important component of disease management.

Prioritizing quality over restrictions

The presentation ultimately advocates an approach based more on dietary balance than on prohibition. People with diabetes can maintain a varied diet, provided they learn to balance their food choices, control portions and prioritize foods with good nutritional quality.

« It is not only about eliminating certain foods, but above all about building a balanced and diversified diet », he emphasizes, highlighting the importance of food quality and portion control.

The final recommendations are straightforward: prioritize a varied and minimally processed diet, favor fiber-rich foods and locally produced foods, limit added sugars and sugary drinks, reduce ultra-processed foods and combine a healthy diet with regular physical activity.

Ultimately, the message of the presentation is clear: for people with diabetes, the goal is not simply to eliminate certain foods, but above all to build a balanced, diversified diet made up mainly of minimally processed foods. According to Mr. Yibor, this approach makes it possible to prioritize quality over restrictions and turn nutrition into a genuine tool for diabetes management.

William O.