Diabetes is a chronic condition that affects how your body processes blood sugar (glucose).
While medication plays a crucial role in managing diabetes, diet is equally important.
Making informed food choices can help manage blood sugar levels, promote overall health, and reduce the risk of complications.
Here are some essential tips for diabetics to consider when it comes to healthy eating.
Choose whole, nutrient-dense foods
Focus on incorporating whole foods that are packed with nutrients. These include:
- Fruits and vegetables: Aim for a variety of colours to maximise vitamins and minerals. Non-starchy vegetables such as leafy greens, peppers, and broccoli are excellent choices.
- Whole grains: Opt for whole grains over refined grains. Brown rice, quinoa, whole grain bread, and oats provide fibre, which helps regulate blood sugar levels.
- Lean Proteins: Include sources such as skinless poultry, fish, legumes, and tofu. Protein helps maintain muscle mass and promotes satiety.
Monitor portion sizes
Understanding portion sizes is crucial for managing carbohydrate intake.
Use measuring cups or a food scale to help gauge portions, especially for high-carbohydrate foods.
A registered dietitian can provide individualised guidance on appropriate portion sizes based on personal health goals.
Balance your plate
Aim for a balanced plate at each meal.
A general guideline is to fill half your plate with non-starchy vegetables, one quarter with lean protein, and one quarter with whole grains or starchy vegetables.
This can help ensure you're getting a mix of nutrients while controlling carbohydrates.
Limit added sugars and refined carbs
Reducing added sugars can help manage blood sugar levels.
Be mindful of foods and beverages with high sugar content, such as sugary drinks, desserts, and processed snacks.
Instead, opt for naturally sweet options like fruit, and read food labels to identify hidden sugars.
Incorporate healthy fats
Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, can be beneficial for heart health.
However, moderation is key, as fats are calorie-dense.
Aim to replace saturated and trans fats from processed foods with healthier options.
Stay hydrated
Drinking enough water is essential for overall health.
Water is the best choice for staying hydrated, but other low-calorie beverages such as herbal tea can also contribute to your fluid intake.
Limit consumption of sugary drinks, which can spike blood sugar levels.
Plan regular meal times
Establishing a routine with regular meal and snack times can help stabilise blood sugar levels.
Try to eat at similar times each day, and consider having healthy snacks available to prevent drastic drops in blood sugar between meals.
Be mindful of alcohol consumption
If you choose to drink alcohol, do so in moderation and always with food.
Alcohol can affect blood sugar levels and may interact with diabetes medications.
It's important to consult with a healthcare professional regarding alcohol consumption.
IOL Lifestyle