Your eyes are precious, allowing you to see the world around you and navigate your daily life. As diabetes progresses, however, the risk of diabetic retinopathy becomes a reality. Diabetes causes damage to the small blood vessels that supply oxygen and nutrients to your eyes, which can eventually lead to blurred vision or even a loss of vision in the long run. Research suggests that certain dietary changes might help manage diabetic retinopathy, which we will discuss in this post.
What Is Diabetic Retinopathy?
When you have diabetes, your blood sugar levels may remain high over long periods. The excess glucose in your bloodstream eventually causes damage to both nerves and blood vessels throughout your body. One of the areas that diabetes affects is your eyes. There are blood vessels that play an essential role in your eyes. High levels of glucose circulate through your blood circulatory system; however, it can cause damage to blood vessels that are located at the back of your retina.
At first, early-stage diabetic retinopathy causes the blood vessel walls to become weaker. It also makes it harder for new blood vessels to form. Bulges can develop in these blood vessels, which can cause leakages into your retina. Over time, the condition can progress and worsen, leading to advanced diabetic retinopathy. This is also known as proliferative diabetic retinopathy, which causes damaged blood vessels to close off. When this happens, abnormal new blood vessels can develop, but they increase the risk of blood leakages into your retina.
A major problem with diabetic retinopathy is that it often does not cause noticeable symptoms at the earlier stages. Some people may experience a slight reduction in their overall vision, but they might not link it to the possibility of retinopathy. With this said, there are some symptoms to look out for. These include areas of vision that become darker and spots developing in your sight. Blurred vision can also be a sign of diabetic retinopathy.
How Diet Affects Diabetic Retinopathy
One of the main factors contributing to diabetic retinopathy is hyperglycemia. Hyperglycemia refers to blood sugar levels that are higher than normal. Over time, this causes damage to nerves and blood vessels in the body. What you decide to eat on a daily basis can have a major impact on your blood glucose levels, which is why dietary choices may help to lower the risk of diabetic retinopathy.
There are a couple of studies that have taken a look at how different dietary choices can impact diabetic complications, including retinopathy. In one study, researchers found that the Mediterranean diet seems especially useful when protecting diabetic patients against retinopathy. With this said, there are some mixed views on the study’s findings, but the foods’ nutritional content may offer numerous benefits for people with diabetes.
The primary idea here is to choose foods with high nutritional content but not too many carbohydrates. It’s also essential to avoid foods rich in “empty calories.” This term refers to fried foods and treats that contain many calories and carbohydrates, yet they are very low in nutrients. These foods cause a spike in blood sugar levels, which can contribute to the risk of diabetic retinopathy.
Choosing Carbs For A Diabetic Diet
Smart choices can improve diabetics’ health. While carbohydrates are the culprit behind high blood sugar, there are sources of healthy carbs. It’s important to avoid cutting out all carbs from your diet, as your body still relies on the glucose produced from the carbohydrates as an energy source.
Some of the best carbohydrate sources that you can include in your diet:
- Sweet potatoes
- Pumpkin
- Quinoa
- Brown rice
- Oats
When choosing your carbs, try to opt for whole-grain options. For example, brown rice contains much more fiber than white rice, making it a more suitable food choice for diabetics. If you do prefer to eat bread during the day, choose brown and whole-grain bread varieties. Fiber is an important carbohydrate that contributes to digestive health and can even assist in stabilizing your blood glucose levels during the day.
Choose Lean Protein Sources
Apart from your carbs, it’s important also to include protein in your diet. Several foods can offer you the protein you need. Protein is made up of various amino acids. Nutrients play a significant role in muscle health, as well as other systems in your body.
Lean proteins are best, as they reduce your intake of fats that could negatively affect your blood cholesterol levels – something to keep an eye on when you have diabetes.
Here are some options that you can consider when including protein in your diet:
- Turkey
- Shrimp
- Tempeh
- Tofu
- Nuts
- Lentils
- Eggs
- Chicken
- Hummus
Pick The Right Vegetables
When planning meals, it’s essential to aim for a good balance. Vegetables should also make up a large part of your dishes. It would be best to choose non-starchy vegetables as much as possible. These vegetables are not as high in carbohydrates, contributing to your daily intake of important vitamins and minerals.
Asparagus, Brussels sprouts, spinach, zucchini, mushrooms, cucumber, and several other vegetables can fill your plate with healthy nutrients that your body relies on. At the same time, these vegetables won’t cause a significant spike in your blood sugar levels, making it much easier to keep your glucose stable throughout the day.
Bottom Line
If you have diabetes, taking proper care of your eyes is essential. Vision loss and related problems can happen when diabetes damages your eyes, but with specific dietary choices, you can reduce the risk of these diabetic complications. Please start with the tips that we shared in this article, and be sure to get regular checkups with your optometrist to detect vision-related problems at an early stage.