For the nearly 4 million Italians with diabetes, the relationship with nutrition can be complicated. Help to manage prevention and pathology by limiting stress comes from the so-called ‘positive nutrition’, or increasing the positive aspects of food. “Even from a psychological point of view, following a certain eating style can be complicated. Therefore, positive nutrition can be a support, especially in the case of diabetes, such as promote balance and well-being without sacrifice“, explains Luca Piretta, gastroenterologist, nutritionist and professor at the Biomedical Campus of the University of Rome who, on the occasion of World Diabetes Day celebrated today, proposes, together with the Italian Food Union – Sweeteners Group, on suggestions for the correct management of this pathology.
The role of sweetener
Sweeteners – continued Piretta – can be a valid tools, because they offeras part of a balanced and varied diet, the possibility to enjoy the pleasure of sweet foods without reducing the level of simple sugars which should not exceed 15% of the total daily energy requirements. Following the criteria of positive nutrition, the desire for sweet foods should not be punished. In fact, this is a natural response of our body and has a hedonic effect in stimulating the pleasure and satisfaction areas of the brain. The problem is excessive intake of simple sugars eliminating dessert completely or viewing it as the enemy can lead to frustration. Therefore, it must be managed in a balanced and conscious manner, also with the help of sweeteners and especially in the case of diabetes”. However, it is necessary to clarify that it is not the desire for sweet foods itself that determines this disease: even those who consume sweet foods in moderation can be at risk if other factors, such as being overweight, a sedentary lifestyle or an unbalanced diet, disrupt the metabolism.
5 tips to harmonize health and taste
But here are 5 practical tips that Piretta developed to harmonize health and taste, even with the use of sweeteners:
1) Indulge your sweet tooth in moderation. This desire can be fulfilled by applying balanced criteria that do not endanger health. Let’s learn to moderate the dose and frequency, also on the doctor’s advice. In this sense, sweeteners can represent a useful tool, replacing some of the simple sugars and allowing you to enjoy sweet foods and drinks without changing blood sugar levels and without taking away the satisfaction and enjoyment of taste:
2) Don’t skip mealsbut rather distribute them throughout the day. Meal planning helps keep blood sugar levels stable and respects circadian rhythms, which is especially important for people with diabetes. Eating breakfast, lunch and dinner regularly, with nutritious snacks between main meals, helps avoid glycemic peaks and promotes a more constant energy balance.
3) Distract yourself with regular physical activity. Combining aerobic exercise, such as brisk walking, running, swimming or cycling, with resistance activity, such as weights or resistance bands, helps distract you and improves glucose uptake by muscles, reducing insulin resistance and supporting weight control. Even relatively lighter activities, such as yoga, gymnastics or water aerobics, are valid alternatives for those who are just starting to exercise or have physical limitations. The important thing is to move consistently, integrating physical activity into your daily routine.
4) Approach nutrition in a positive way. Prioritizing nutritious and delicious foods allows you to combine health and pleasure. A variety of vegetables, whole grains, lean proteins and unsaturated fats support metabolism and gut microbiota health, thereby contributing to overall well-being.
5) Check glucose levels. Monitoring blood sugar regularly allows you to verify the impact of food choices and physical activity, allowing you to adjust your nutritional strategy in a personalized way. This approach helps prevent spikes or dips and supports effective day-to-day diabetes management.
