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What to eat if you have diabetes

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Most diabetics are under the impression that a diabetic diet is one which merely avoids sweet food. Instead the focus should be on a healthy-eating plan that’s naturally rich in nutrients and low in fat and calories. A diabetes diet has an emphasis on fruits, vegetables and whole grains.

When you eat excess calories and fat, your body responds by creating an undesirable rise in blood glucose. If blood glucose isn’t kept in check, it can lead to serious problems, such as a dangerously high blood glucose level and chronic complications, such as nerve, kidney and heart damage.

FOOD TO EAT IF YOU HAVE DIABETES

HEALTHY CARBOHYDRATES FIBRE RICH GOOD PROTEIN GOOD FATS
Focus on the healthiest carbohydrates, such as fruits, vegetables, whole grains, legumes (beans, peas and lentils) and low-fat dairy products.  Fibre can decrease the risk of heart disease and help control blood sugar levels. Foods high in fibre include vegetables, fruits, nuts, legumes (beans, peas and lentils), whole-wheat flour and wheat bran Fish can be a good alternative to high-fat meats. For example, cod, tuna and halibut have less total fat, saturated fat and cholesterol than do meat and poultry. Fish such as salmon, mackerel, tuna, sardines and bluefish are rich in omega-3 fatty acids, which promote heart health by lowering blood fats called triglycerides. Avocados, almonds, pecans, walnuts, olives, and canola, olive and peanut oils — can help lower your cholesterol levels. Eat them sparingly, however, as all fats are high in calories. 

 

 FOODS TO AVOID IF YOU HAVE DIABETES 

Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Avoid these foods

SATURATED FATS

High-fat dairy products and animal proteins such as beef, hot dogs, sausage and bacon contain saturated fats.

 

TRANS FATS

  • These types of fats are found in ‘junk’ food like chips, biscuits and cakes, dough nuts etc.

 

CHOLESTEROL

  • It can be found in, egg yolks, high-fat dairy products and high-fat animal proteins shellfish, liver, and other organ meats.

 

SODIUM     

  • Aim for less than 2,300 mg of sodium a day

 If you have diabetes, don’t forget to note that in your Emergency Profile. If you’re in an emergency, that is important information for paramedics. Update your emergency profile on today.