As we age, the risk of developing type 2 diabetes increases.1 While genetics and lifestyle play roles, diet is an incredibly powerful tool that older adults can wield to significantly reduce their risk. In Indonesia, where traditional diets often feature rice and sweet treats, understanding specific healthy eating strategies becomes even more crucial for diabetes prevention in this demographic.
One of the most fundamental shifts for older adults aiming to prevent diabetes is to prioritize whole, unprocessed foods. This means moving away from refined grains like white rice and white bread, and instead embracing whole grains such as brown rice, oats, quinoa, and whole wheat bread. These complex carbohydrates are digested more slowly, leading to a gradual rise in blood sugar rather than sharp spikes.2 In the context of Indonesia, incorporating more local whole grains and tubers like sweet potato or cassava in moderation can be beneficial.
Focus on an abundance of non-starchy vegetables.
These are low in calories and carbohydrates but packed with fiber, vitamins, and minerals.3 Think leafy greens like spinach and kale, broccoli, bell peppers, tomatoes, and cucumbers.4 Aim to fill at least half your plate with these vibrant options at every meal. The fiber content helps with satiety, blood sugar control, and overall digestive health.
Choose lean protein sources.
Protein helps you feel full and satisfied, and it has a minimal impact on blood sugar levels.5 Good choices include lean meats, poultry, fish (especially fatty fish rich in omega-3s like mackerel and tuna, readily available in Indonesia), eggs, legumes (beans, lentils, tempeh, tofu), and nuts.6 Incorporating plant-based proteins like tempeh and tofu, staples in Indonesian cuisine, offers an excellent way to get protein while benefiting from fiber.
Limit added sugars and sugary drinks.
This is perhaps one of the most critical steps. Sugary beverages, desserts, and processed foods contribute to rapid blood sugar spikes and can lead to insulin resistance over time.7 Be mindful of hidden sugars in sauces, condiments, and packaged snacks. Opt for water, unsweetened tea, or infuse water with fruits for flavor. If craving something sweet, choose natural sources like fresh fruit in moderation.
Be smart about fats.
While healthy fats are essential, moderation is key. Opt for unsaturated fats found in avocados, nuts, seeds, and olive oil.8 Limit saturated fats found in red meat, full-fat dairy, and many fried foods.9 Trans fats, often found in processed snacks, should be avoided entirely.10 In Indonesia, be aware of the amount of oil used in cooking, and choose grilled or steamed dishes more often.
Control portion sizes.
Even healthy foods can contribute to weight gain if consumed in excess, and maintaining a healthy weight is a significant factor in preventing diabetes.11 Use smaller plates, measure out servings, and practice mindful eating, paying attention to your body’s hunger and fullness cues.
By consciously adopting these dietary habits, older adults can take proactive steps to manage their blood sugar levels, improve insulin sensitivity, and significantly reduce their risk of developing type 2 diabetes, leading to a healthier and more vibrant life.
