Discover the key elements of a nutritious diet to control blood sugar levels and reduce complications

A healthy, balanced diet for diabetes is essential for managing blood sugar levels, maintaining a healthy weight, and reducing the risk of complications. Here’s a breakdown of what a healthy diet for diabetes looks like:

1. Fruit and Vegetables:

• Include a variety of fruits and vegetables in your diet.
• Aim for at least five portions a day.
• Fresh, frozen, dried, and canned options all count.
• Opt for lower-carb options if you’re watching your carb intake.
• They are rich in vitamins, minerals, and fibre and help protect against heart disease, stroke, and some cancers.

2. Starchy Foods:

• Include starchy foods like potatoes, rice, pasta, bread, chapattis, and plantain.
• Choose wholegrain options like wholemeal bread, whole-wheat pasta, and brown rice.
• These foods provide energy and fibre and help keep your digestive system healthy.
• Aim to have some starchy foods every day.

3. Protein Foods:

• Include protein-rich foods like beans, nuts, pulses, eggs, meat, and fish.
• Limit red and processed meat and opt for lean cuts.
• Include oily fish like mackerel, salmon, and sardines, which are rich in omega-3 oils.
• Protein helps keep your muscles healthy.

4. Dairy and Alternatives:

• Include dairy foods like milk, cheese, and yoghurt, or dairy alternatives.
• Choose lower-fat options to reduce saturated fat intake.
• Dairy foods are rich in calcium and protein, important for bone and muscle health.
• Aim for some calcium every day.

5. Oils and Spreads:

• Use healthier fats like olive oil, vegetable oil, rapeseed oil, and spreads made from these oils.
• Limit saturated fats found in butter, palm nut oil, and coconut oil.
• Unsaturated fats help protect your heart.

Foods High in Fat, Salt, and Sugar:

• Limit foods high in saturated fats, salt, and sugar.
• Avoid sugary drinks, biscuits, crisps, chocolates, cakes, and ice cream.
• Opt for low-calorie alternatives and choose water as your main drink.
• Too much salt can increase the risk of high blood pressure and stroke.
• Be cautious with processed foods, as they may contain high levels of salt.

Tips for Healthy Eating:

• Cook more meals from scratch at home to control ingredients and portion sizes.
• Read food labels to make informed choices about the foods you buy.
• Use herbs, spices, and black pepper instead of salt for flavouring.
• Choose unsweetened teas and coffees over fruit juices and smoothies.
• Avoid labelling foods as “diabetic” and focus on a healthy, balanced diet.

Remember, portion control is crucial, and it’s essential to monitor your blood sugar levels regularly and adjust your diet accordingly. Consult a healthcare professional or a registered dietitian for personalized dietary advice tailored to your needs.