Health Bite - Eating tips for diabetics

Health Bite - Eating tips for diabetics
Are you diabetic?
These healthy eating tips could help you manage your sugar levels.
Dr Avron Urison
Dr Avron Urison - CEO: HealthCare Plan
7 December 2018

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.

Sign up for a HealthCare Plan

To continue accessing the useful healthcare tips and advice in our health hub sign up for a HealthCare Plan from just R250 per month.

Get covered
Watch our video series on health eating

More on sugar. Popular drinks - sometimes we think the "perceived" healthier options are better for us, but it's not always the case.

Watch the video series

* The content in this article is for information purposes only and is not intended to be a substitute for seeking any form of professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it as a result of something you have read on this Website. Legal and Tax Services, their employees, agents and representatives, are hereby indemnified from any damages or consequential loss suffered for any reason whatsoever that may arise out of or in connection with any article published or made in good faith.

Recommended articles
Shutterstock 207624979
Salt In Your Diet
Salt In Your Diet
Research has shown that a high salt (sodium) intake is linked to increased blood pressure (hypertension) which can lead to serous health complications.
Shutterstock 482050255
Are You Water Wise?
If we look at the composition of our bodies, water is the largest single component of the body. It compromises up to 60-70% of our total body weight. Every chemical, biochemical and metabolic reaction that takes place in the body requires water to be present.
Lady In Mask
Answering your questions about the Covid-19 Coronavirus
A series of short videos to help you understand the facts and debunk the myths associated with the COVID-19 Coronavirus.