Smart Nutrition For Diabetes: Lose Fat, Keep Muscle

Why It Matters

• Almost 1 in 10 Singaporeans has diabetes.¹
• Asian populations tend to store more visceral fat (hidden belly fat) even if they look slim. This fat surrounds organs and reduces insulin function, making it harder to manage blood sugar.²
• For patients with type 2 diabetes, losing just 1 kg can lower HbA1c by 0.1%³, but beware: for overweight or obese individuals, up to 30% of weight loss may come from muscle.⁴
• People with diabetes are 3 times more prone to muscle loss than those without^.5

Tip 1: Take Control with Smarter Nutrition Choices
It is important to prioritize nutrition that supports diabetes control. Every choice matter when managing diabetes. A balanced diet helps regulate blood glucose levels and reduces fatigue caused by sugar spikes and crashes.⁶

Choose Low Glycemic Index (GI) Foods

Low GI foods help minimize blood sugar spikes and keep you feeling full longer. Examples include:

• Legumes (lentils, chickpeas, beans) or Basmati rice (instead of white rice)
• Whole meal bread (instead of white bread)
• Apple or strawberry (instead of candy/cookie)
  

Follow the Healthy Plate Model
Enjoy a variety of food from different food groups in appropriate proportions. 

• ½ plate of fruits & leafy vegetables
• ¼ plate of low GI carbohydrates, such as brown rice & wholemeal bread
• ¼ plate of lean protein sources

To further support the Healthy Plate Model, incorporating mindful habits is essential for maintaining balanced nutrition which supports diabetes control:

• Portion control: Managing portion sizes helps regulate carbohydrate intake and, by extension, blood glucose levels.⁷
• Avoid snacking: Frequent snacking, especially on sugary or processed foods, can cause blood sugar spikes and disrupt insulin management. Stick to regular meals and choose high-fiber, low-GI foods to stay full longer.
• Drink enough water: Hydration supports kidney function and helps the body regulate blood sugar levels more effectively.⁸

Consider Diabetes-Specific Formulas (DSFs) 
Diabetes-specific formulas (DSFs) like Glucerna® provide specialized nutrition for diabetes management and simplify meal planning. They offer complete, balanced nutrition with controlled calories and are low in glycemic index. You can use DSFs as a meal replacement or supplementation depending on your needs*: 

• Replace 1–2 meals daily for weight management (For people with BMI >22.3 kg/m²)
• Supplement your diet for added nourishment (For people with BMI <18.5 kg/m²)

*Consult your healthcare professional on how to incorporate DSFs into your diet. 

Tip 2: Lose Weight the right way. Go for ‘Fat loss’, not ‘Weight loss’. 
While weight loss can better support diabetes management, it's important to ensure that the loss primarily comes from fat rather than lean muscle mass. Losing muscle can increase the risk of weight regain and negatively impact glucose control.^9,10 Nutritious food that contains high-quality protein can support muscle tissue building; provide essential vitamins and minerals like calcium, Vitamin D for bone strength, and Vitamin B complex, especially (B1, B2, B6, and B12) for normal nerve functioning. 

Meal replacement with DSF supports weight loss while preserving muscles.¹¹ Certain DSFs like Glucerna® contain high-quality protein to provide the essential amino acids needed to aid in the building and maintenance of muscle tissue. 

Tip 3: Break the Vicious Cycle of Poor Sugar Control & Muscle Loss
Did you know that people living with diabetes are up to 3 times more likely to experience sarcopenia compared to the general population?⁵ Sarcopenia is a condition where muscle mass, strength, and function progressively decline. 

High blood sugar levels can directly contribute to muscle loss by increasing insulin resistance, which makes it harder for the body to build and maintain muscle.¹² As muscle mass decreases, the body becomes less efficient at using glucose, which can further worsen blood sugar control, creating a vicious cycle.¹³ To help break this cycle, consider using DSF, which are clinically proven to support blood sugar management while containing high quality protein to aid in muscle protection.  

Exercise Matters
Regular exercise is important for muscle preservation and can also help to improve insulin sensitivity, which may help lower blood glucose level.¹⁴ Aim for 30 minutes of brisk walking daily or 10,000 steps/ day to help you stay better on track.  

This content and information in this article are provided by Abbott Laboratories (Singapore) and are for informational purposes only. For any concerns, please consult a healthcare professional.

So wait no more! Take the first step towards good nutrition for Diabetes Management.  Request for a FREE sample kit now at: https://www.family.abbott/sg-en/glucerna/get-glucerna/glucerna-sample.html

References:

1. HealthHub Singapore. Be Aware – What is diabetes.
2. Chan JCN, et al. Lancet. 2020 Dec 19;396(10267):2019-2082.
3. Gummesson A, et al. Diabetes Obes Metab. 2017;19(9):1295-305.
4. Turicchi J, et al. Am J Clin Nutr. 2020;111(3):536-544
5. Feng L, et al. Prevalence and Risk Factors of Sarcopenia in Patients With Diabetes: A Meta-analysis. J Clin Endocrinol Metab. 2022;107(5):1470-1483. doi:10.1210/clinem/dgab884
6. HealthHub Singapore. National Diabetes Reference Materials. Healthy eating 2023.
7. Maneesing TU, et al. Optimising blood glucose control with portioned meal box in type 2 diabetes mellitus patients: a randomised control trial. Front Nutr. 2023;10:1216753. doi:10.3389/fnut.2023.1216753
8. Popkin BM, et al. Water, hydration, and health. Nutr Rev. 2010;68(8):439-458. doi:10.1111/j.1753-4887.2010.00304.x
9. Vink RG, et al. Obesity. 2016;24:321-327.
10. Berger SE, et al. J Am Heart Assoc. 2019;8(20):e010951.
11. Tey SL, et al. Diabetes-specific formula with standard of care improves glycemic control, body composition, and cardiometabolic risk factors in overweight and obese adults with type 2 diabetes: results from a randomized controlled trial. Front Nutr. 2024;11:1400580. doi:10.3389/fnut.2024.1400580
12. Liu ZJ, Zhu CF. Causal relationship between insulin resistance and sarcopenia. Diabetol Metab Syndr. 2023;15(1):46. doi:10.1186/s13098-023-01022-z
13. Lopez-Pedrosa JM, et al. The Vicious Cycle of Type 2 Diabetes Mellitus and Skeletal Muscle Atrophy: Clinical, Biochemical, and Nutritional Bases. Nutrients. 2024;16(1):172 doi:10.3390/nu16010172
14. Blood Glucose and Exercise. American Diabetes Association.