The right diet is vital if you're trying to prevent or control diabetes, but it doesn't mean that you'll be deprived of the foods you enjoy. Simply make sure you have a healthy eating plan high in nutrients, low in fat, and moderate in calories.And remember that small changes go a long way.
Even if you have already developed diabetes, taking control of your health can be made in small, easy steps:
•Be choosy with carbs
Try tolimit highly refined carbohydrates
and switch cereals to porridge for a great start to the morning. Oats and wholegrain carbohydrates release their energy slower than sugar and prevents the body from producing too much insulin – helping keep blood sugar levels regular.
• Fish over meatProtein should come from a variety of sources. Aim to eat a portion of oily fish such as salmon, tuna or mackerel at least twice a week. These all contain good fatty acids called Omega-3 which can help reduce inflammation, lower blood pressure, and reduce the risk of blood clots. • Vary on the dairyAnother great source of protein and calcium can be found in soy products such as soy milk – easy to source and perfect for a delicious chai latte. Protein-packed beans also contain zinc, potassium and iron which are known to help lower cholesterol and oxygenate the blood which maintains the body's immune system. • Vegetables are the variety of lifeThe more on the table, the merrier. Vegetables are naturally low in calories and a great source of fibre, essential vitamins and minerals. Fruits such as grapes and bananas – although high in fructose content (natural sugars) – are a great pick-me-up for diabetics when eaten in moderation.