4 Dietary Tips for Diabetics

Posted by nutritionist 12/04/2019 0 Comment(s) diabetes management,

Diabetes is a worldwide epidemic. In Singapore, the number of diabetics is growing. Back in 2017, one in nine Singaporeans has diabetes and the number of diabetes cases is expected to increase to 1,000,000 in 2050.  

 

 

Diabetes is a chronic disease where the body produces too little insulin (a hormone that keeps the level of blood sugar under control), or is unable to respond properly to insulin. The resulting high blood sugar level leads to symptoms like lethargy, excessive thirst and frequent urination. Over time, if left uncontrolled, complications including eye, kidney and nerve damage may occur. It also elevates your risk of heart disease and stroke.

 

 

Here are some tips you can follow to manage diabetes effectively.

 

 

1. Watch your sugar intake!

 

  • Go for unsweetened beverages like water and plain tea. Avoid drinking sweetened beverages (e.g. soft drink and sweetened lemonade) as they are loaded with sugars and fructose that can raise blood sugar levels and are strongly associated with diabetes.

 

  • Select fresh low-sugar fruits (e.g. berries and small apple) instead of dried fruits, fruit juice and canned fruits soaked in syrup. Spread your fruit intake evenly throughout the day. Why? Dried fruits have greater sugar content than fresh fruits. For example, a cup of raisins has 115g of carbs (this is more than three times the carbs in a cup of grapes; 27g).  Also, the sugar content of an unsweetened fruit juice is similar to that of sodas, causing a significant spike in blood sugar level. What’s worse is that the high amount of fructose in juices can further promote insulin resistance, and increase your risk of obesity and heart disease.

 

  • Stay away from sugary snacks like chocolates, jellies and ice cream.

 

2. Eat more fibre.  

 

Unlike other carbohydrates, fibre cannot be digested and absorbed by your body. Instead, it helps to control your blood sugar level. A study demonstrated a substantial decrease in blood sugar level of diabetics when they substituted white bread with high-fibre bread. As such, you are recommended to consume more fibre-rich foods such as whole grains, vegetables, nuts and legumes, and less refined grains (e.g. white bread, rice and pasta).

 

3. Control your consumption of fat.   

 

Eating too much fat or oils can cause insulin to work less effectively. Hence, you should select lean cuts of meat and products which are fat-free or lower in fat content, avoid deep-frying and go for healthier cooking methods like steaming and boiling, and use minimal amount of oil when cooking. Additionally, you can also reduce your blood sugar by taking monounsaturated fats found in avocados, nuts and olive oil (e.g. you can add these to your salads).

 

4. Supplement with minerals!

Several studies have showed that supplementation with minerals like magnesium, zinc and chromium may help to control diabetes. Mineral drops are convenient solution to supplement minerals to your diet.

 

You may like:

 

AFC RICH Glucose Support

 

AFC RICH Glucose Support is a potent formulation containing two natural sugar regulators: Olive Leaf and Bitter Gourd Extracts, combined with Alpha Lipoic Acid, Zinc and Chromium. This supplement has been shown to be effective in enhancing insulin activity, promoting healthy blood glucose levels, protecting against the harmful effects of excessive blood glucose levels, reducing the risk of metabolic syndrome, and decreasing build-up of abdominal and organ fat.

 
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