Healthy Eating & Diabetes

Diet plays a crucial role in managing diabetes. For individuals with diabetes, maintaining stable blood sugar levels is essential to prevent complications. As an Accredited Practising Dietitian below are some guidelines I discuss with clients in managing their blood sugar levels.

1. Carbohydrates are not created equal!

Focus on carbohydrates with a low glycemic index (GI). These include wholegrains, legumes/beans, fruit & vegetables.

Even distribution of carbohydrates throughout the day to prevent spikes in blood sugar levels.

Monitor carbohydrate portion sizes (1 serve= ½ cup cooked rice or pasta)

2. Fibre rich foods:

Include high fiber foods in your diet such as wholegrains, vegetables, fruit and legumes/beans.

Fibre helps slow down the absorption of sugar, leading to improved blood glucose control.

3. Include lean protein at every meal:

Lean protein sources include poultry, fish, beef, tofu, legumes and low-fat dairy products.

Protein can help stabilise blood sugar levels and promote fullness.

4. Opt for healthy fats:

Choose healthy fats such as avocado, nuts & seeds, olive oil & salmon.

Limit saturated and trans fats, commonly found in fried foods and processed snacks.

5. Limit added sugars:

Minimise the consumption of foods and beverages with added sugars.

Read food labels to identify hidden sugars in processed products.

6. Regular meals and snacks:

Aim for a consistent meal pattern with balanced meals and snacks in between.

Avoid skipping meals to prevent fluctuations in blood sugar levels and help regulate appetite.

7. Portion control:

Be mindful of portion sizes to avoid overeating, which can impact blood sugar levels.

Use the portioned plate guide to ensure portions are controlled – ½ plate salad/vegetables, ¼ plate lean protein source, ¼ plate carbohydrate

Individuals may also want to regularly monitor blood glucose levels to understand the impact of different foods on blood sugar levels. This information can be used to make informed choices about their diet.

Remember, individual responses to food can vary and what works for one person may not work for another. Hence the importance of seeking guidance from an Accredited Practising Dietitian for dietary advice specific to your health needs and managing your diabetes effectively. Additionally, regular exercise and a healthy lifestyle are integral components of managing your diabetes.