Those who live with diabetes know that managing it can sometimes feel overwhelming. The first scary thought is of giving up a variety of foods and choosing bland and not-so-tasty meals. However, food doesn’t have to be the enemy. In fact, what you eat can become your greatest support, if you make sensible choices. A few healthy adjustments here and there can keep your blood sugar steady and your energy strong.
According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), eating is about finding what nourishes you. A healthy balance of food and drink can protect your heart, kidneys and even your eyesight, in the long run. But everyone’s needs are different, and that’s the beauty of it, whether you cook every meal at home or rely on quick fixes, what matters are small, consistent choices.
5 simple food and drink changes that will help you control blood sugar levels:
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- Swap white for whole: Refined carbs like white bread and rice are digested quickly, and can spike blood sugar. Swap them for brown rice, oats or millets. These can keep you fuller for long and also keep your blood sugar steady. A bowl of oats with cinnamon is always better than a sugary breakfast cereal.
- Add healthy fats: Not all fats are bad. Some good fats like those in nuts, olive oil and avocado can help slow down digestion. It means a steady release of sugar into your bloodstream. Add olive oil over steamed vegetables or snack on five almonds mid morning.
- Opt for healthy drinks: You might not realise it, but sugary drinks are one of the quickest ways to spike your sugar levels. Even fruit juice can be high in natural sugars. Always keep a bottle of lemon or cucumber water, handy, as it hydrates, and refreshes without causing a sugar spike.
- Add more fibre: Fibre rich vegetables like spinach, carrots, and bell-peppers are known to be low in sugar. This slows how fast sugar hits your system after a meal. You can include a salad in your lunch.
- Get rid of the ultra-processed snacks: Those quick snacks like chips, biscuits or energy bars, often sneak in refined sugars and carbs. They might boost your energy briefly, but can crash you down hard. A boiled egg, plain butter-free popcorn or a spoon of unsweetened peanut butter is a healthy choice.
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