Health Bite - Eating tips for diabetics

10 tips for diabetics

Replace white bread and rice, with brown breads, rice and pasta

Eat low glycaemic carbs like brown rice and bread. Low glycaemic foods and foods high in fibre result in the slow release of glucose into the bloodstream. This allows for more efficient breakdown of glucose into energy by the insulin available.

Plan your day to include portions of fruits and vegetables

Ensure you have a balanced diet including fruit and vegetables. This will assist in your body’s efficient breakdown and use of glucose in your blood stream.

Limit purchasing of take away foods as well as sweets and chocolates

Avoid high sugar and fatty foods. These foods are calorie dense and will decrease and will your body’s sensitivity to insulin.

Try to set a target of halving your alcohol weekly intake

Alcohol may cause your blood sugar to rise or fall making it difficult to control. In addition, alcohol can interfere with the effect of oral diabetic medication and insulin.

Set up a daily food diary and monitor your daily intake

Eat 3 balanced meals per day with healthy snacks in between. Balanced meals will assist your body in maintaining your blood sugar at stable levels.

Use smaller plates when serving up food

Smaller portions will allow your body to metabolise the digested food more efficiently without the body insulin available.

Is your first choice of drink a water or cold drink?

Choose water for hydration rather than fruit juice or cold drinks. Cold drinks and fruit juices contain large quantities of sugar and artificial sweeteners which will increase the glucose in your blood stream.

Try not to pour salt on your food out of habit

Decrease the salt in your diet. High salt in your diet can aggravate blood pressure thereby compounding
the vascular damage caused by diabetes. 

Cut down on fast foods

Fast foods are generally high in fat and sugar which will place additional strain on your body’s insulin. 

Aim to lose weight

Decreased weight will assist your body’s insulin in regulating your body’s glucose levels as well as reducing the risk of diabetic complications. Are you weighing yourself regularly.