Helpful food tips for diabetics

What can I eat? Helpful food tips for diabetics.

Making the right food choices can be complicated at the best of times and even more so when you or someone you love has diabetes.  Here are some helpful tips to eating healthier:   

Eat regular and balanced meals

Eating regularly throughout the day can help keep blood sugar levels under control. However, it is important to monitor portion sizes as eating too much can lead to weight gain.

Eating a balanced diet is also important.  At lunch and dinner aim to have at least half the plate filled with non-starchy vegetables such as, leafy greens. Broccoli, beans and capsicum or salad and a quarter or less each of carbohydrates and protein.   When eating carbohydrates, chose low glycaemic index (GI) options such as rolled oats, dense whole grain bread, lentils, legumes and sweet potato.  

Reduce saturated fats

Eating too much fat can cause weight gain, which makes blood sugar levels harder to control.  Reducing fats can be easy by making slight modifications to some food choices:

• Choose low-fat dairy products rather than full cream.
• Choose lean meat and trim off any fat before cooking.
• Remove the skin off chicken and other poultry.
• Limit treats like cakes, pastries, chocolates and biscuits.
• Opti for tomato-based sauces instead of the creamy version. 

You can also reduce fats by changing the way you cook.  Instead of frying foods with oils try grilling, oven baking and steaming. 

Eating fish is an excellent way to get omega 3 fatty acids which have significant health benefits including the prevention of heart disease. 

Avoid salt

Using herbs and spices is a great way to add flavour to a meal without using salt, butter and oils.  Some herbs to try are cinnamon, turmeric, oregano, chilli, sage, thyme, mint and rosemary.  Avoid the temptation of adding salt to a meal by not putting it on the dinner table. 

Watch what you are drinking 

Avoid sugary drinks! Studies have shown people who drink sugary beverages are more likely to develop diabetes.  Drinking water is the best option as it keeps your body hydrated, and it contains no kilojoules and won't affect your blood glucose levels.  If you want a sweet drink try infusing your water with fruit or tea. 

Avoid frozen and processed meals 

Processed foods and purchased frozen meals tend to be high in added salt and sugars.  Cooking with fresh fruit and vegetables is a much better option.  For convenience, try batch cooking some of your favourite healthy recipes.

Make smart choices when eating out and getting take away.

You don't have to give up eating out or buying takeaway when you have diabetes.  If you do go out, try to follow these tips:

• Avoid fried foods such as chips. 
• If you know serving sizes are large, ask for an entrée size as a main.
• Limit creamy dishes.
• Order extra vegetables or salad.
• Request sauces or dressing be served on the side so you can control how much is being used.
• Don’t add salt to your meals. 

Need some inspiration? Try a winter warming recipe for “Pea and ham soup” provided by Diabetes Queensland.  

For some more healthy recipes ideas visit: https://www.diabetesaustralia.com.au/recipes