Topic 5: 10 Diet Tips for People with Diabetes
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Topic 5: 10 Diet Tips for People with Diabetes

By November 25, 2022March 15th, 20232 Comments

10 Diet Tips for People with Diabetes

(modified from Singhealth patient information leaflet and American Diabetes Association
Toolkit No. 8)

Having diabetes does not have to mean denying yourself the foods you love. Follow these 10 diet tips, and you can still enjoy a wide variety of foods while staying healthy.

1. Know your carbohydrates

The more refined the carbohydrate, (eg. sugar), the faster the glucose will be released into your bloodstream and cause a surge in blood sugar levels. Starchy foods (eg. wholemeal bread, rice, noodles) on the other hand provide more sustainable energy levels and are better for appetite control.

2. Take fruit in moderation

Although fruits provide vitamins, minerals and fibre, they also contain sugar and so should be included as part of your carbohydrate requirements.

3. Make sure you eat enough fibre

Vegetables, especially leafy ones, are an excellent source of fibre, which helps slow down the body’s absorption of glucose and reduces spikes in blood sugar levels after eating. Other sources include beans, whole grains and brown rice and fruit. Do note however that these also count as carbohydrates.

4. Distribute your carbohydrate intake evenly

Having regular meals is key to proper diabetes management. Avoid skipping meals as you could risk suffering from hypoglycaemia. 

5. Fill up on protein foods

Protein-rich foods like chicken and fish do not contain carbohydrates so they will not raise your blood sugar levels. However, some foods contain a combination of protein and carbohydrates. For example, dairy products and plant-based protein foods like beans, dhal and lentils, do add to your carbohydrate intake and ought to be counted as part of your carbohydrate requirements.

6. Mind the carbs contained in drinks

Opt for unsweetened tea, coffee or water instead of going for canned drinks, which often contain an excessive amount of sugar. If you drink alcohol, limit the amount and have it with food as alcoholic drinks will increase your risk of hypoglycaemia.

7. Don’t avoid carbohydrates all together

Carbohydrates should provide up to half of your energy needs and so is a crucial part of any healthy meal plan. 

8. Lose weight

The heavier you weigh, the higher your diabetes risk. Strive to maintain a body mass index (BMI) in the healthy range by following a sensible diet and doing regular exercise. 

9. Don’t fall for the “miracle food” trap

You may stumble across websites saying that a given food (eg. green tea, soy milk), does miracles in blood sugar control. So far, medical research has yet to prove that any such miracle food exists.

10. Seek help from a dietitian

It’s easy to be overwhelmed and confused with all the diet information that’s out there. Consulting a dietitian can help you dispel myths and better understand your carbohydrate requirements.

It’s not just what is on your plate, but how much. Your plate should be half-filled with vegetables or salad, with the rest of the plate divided between protein foods such as meat, fish, eggs or beans and starchy carbohydrate foods.

Make Smart Food Choices: Protect Your Heart

How can smart food choices help keep my heart and blood vessels healthy?

Diabetes raises the chances of heart attack or stroke. Making these smart food choices can also help you lose weight and keep your blood glucose levels on target. Eating smaller servings of your usual foods also can help.

Eat more Cut back on

Whole grains

  • Try to eat whole-grain versions of breads, cereals, crackers, pasta, and other grains at least half of the time.
  • Have brown rice, whole-wheat couscous (a quick cooking grain), or quinoa instead of white rice.

Foods with saturated fat

  • Eat less butter, whole milk, ice cream, lard.
  • Choose meats with less fat, poultry without the skin, and leaner meat cuts (eg. tenderloin, beef round, chuck roast, or rib roast).
  • Choose meat substitutes such as beans or “veggie burgers” more often.
  • Choose lower-fat versions of cheese and milk. Try reduced-fat cheddar cheese. If you buy 2% milk now, try 1% milk. If you already use 1% milk, try fat-free milk.

Vegetables and fruits

  • Eat at least one vegetable or a salad at lunch and dinner. Snack on raw vegetables.
  • Try new ways of cooking vegetables, such as steaming, stir-frying, or roasting.
  • Eat dark green and dark yellow vegetables every day, such as broccoli, spinach, collards, kale, carrots, squash, and peppers.
  • Choose fruit for dessert or when you crave something sweet.

Foods with trans fat

  • Watch out for foods that list trans fat, hydrogenated oil, or partially hydrogenated oil on the labels.
  • Replace stick margarine with tub or liquid margarine with 0 grams trans fat or use a cholesterol-lowering margarine. 

Heart-healthy fats (but not too much)

Choose the kinds of fat that can help lower your cholesterol. But keep in mind that all fats are high in calories. If you’re trying to lose weight, you’ll want to keep servings small.

  • Cook with healthy fats. Eg. omega-3, unsaturated, monounsaturated or polyunsaturated fats.
  • Cook using low-fat methods. Eg. broil, microwave, bake, roast, steam, or grill foods. Use non-stick pans.
  • Have a handful of low-salt nuts for a snack several times a week.

High-cholesterol foods

  • Egg yolks, organ meats such as liver, high-fat dairy products, and high-fat meat and poultry.
  • Choose packaged foods with little or no cholesterol.

Fish

Have fish 2 to 3 times a week.

Salt (sodium)

  • Reduce sodium intake to 2.3 gram. If you have high blood pressure (and diabetes), you should aim for about 1.5 gram/day of sodium.
  • Eat out less.
  • Choose less processed foods when cooking.
  • Check food labels. 
  • Add less salt to your food. 
  • Use herbs, spices, or lemon juice.

Red and processed meats

Cookies, chocolate, ice cream etc.

Sugary drinks

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