How to have a balanced diet for Diabetes management?
A balanced diet is essential for diabetes management in Singaporeans. The following are some tips for maintaining a balanced diet:
Monitor portion sizes. Even healthy foods can contribute to weight gain if consumed in large amounts. Pay attention to portion sizes and aim for balanced meals that include a mix of carbohydrates, protein, and healthy fats.
Limit unhealthy fats. Saturated and trans fats can raise blood cholesterol levels and increase the risk of heart disease, which is a major complication of diabetes. Singaporeans should limit their intake of foods high in saturated and trans fats, such as fried foods, fatty meats, and full-fat dairy products.
Include lean protein. Lean protein sources such as fish, chicken, and tofu can help control blood sugar levels and reduce the risk of heart disease.
Focus on fiber. Fiber can help regulate blood sugar levels and keep you feeling full. Aim for at least 25-30 grams of fiber per day, which can be found in whole grains, fruits, vegetables, and legumes.
Avoid sugary drinks and desserts. Sugary drinks and desserts can cause a rapid rise in blood sugar levels, so they should be limited or avoided. Instead, Singaporeans should choose water, unsweetened tea, or low-calorie drinks, and opt for sugar-free desserts.
Drink water. Staying hydrated is important for overall health, and it can also help control blood sugar levels. Aim for at least eight cups of water per day and limit sugary drinks.
Be mindful of sodium intake. Too much sodium can increase blood pressure and put strain on the heart and kidneys. Aim for less than 2,300 milligrams of sodium per day and choose low-sodium options when possible.
Overall, a healthy eating plan for diabetes prevention and control should focus on whole, nutrient-dense foods and limit added sugars, refined carbohydrates, and sodium. It’s important to work with a healthcare provider or a registered dietitian to develop an individualized plan that meets your specific needs and preferences.