Singapore Women's Weekly (Singapore) - - INSPIRE -

With Type 2 Di­a­betes, be­ing se­lec­tive with your food choices can help you con­trol your blood sugar or glu­cose lev­els. Car­bo­hy­dra­terich foods like breads, ce­real, rice and starchy veg­eta­bles can cause this to rise, but it doesn’t mean hav­ing to re­frain from things you en­joy. Add th­ese healthy op­tions to your gro­cery list – they are great for the en­tire fam­ily.


Fish like salmon, sar­dines, an­chovies and mack­erel are great sources of omega-3 fatty acids DHA and EPA, which are es­pe­cially im­por­tant for di­a­bet­ics. Di­a­betic pa­tients are at an in­creased risk of car­dio­vas­cu­lar com­pli­ca­tions, and th­ese fats have ben­e­fits for heart health as they help re­duce in­flam­ma­tion and im­prove the way ar­ter­ies func­tion af­ter a meal.


Think spinach, kale, gai lan, bak choy and chard. Leafy greens are nu­tri­tious and low in calo­ries. They are also low-di­gestible car­bo­hy­drates, and don’t cause blood glu­cose lev­els to spike. They are also good sources of lutein and zeax­an­thin, an­tiox­i­dants that pro­tect eyes from mac­u­lar de­gen­er­a­tion and cataracts – com­mon com­pli­ca­tions amongst di­a­betic pa­tients.


This is a great dairy choice for di­a­bet­ics as it has been shown to help im­prove blood sugar con­trol and re­duce heart dis­ease, partly due to the pro­bi­otics it con­tains. Greek yo­ghurt con­tains only 6 to 8 g of carbs per serv­ing, and is also a great source of pro­tein, keep­ing you fuller for longer. Bonus: Reg­u­lar con­sump­tion of Greek yo­ghurt is also known to help with weight loss.


All nuts con­tain fi­bre and are low in di­gestible carbs. They are also low on the Glycemic In­dex (GI) rat­ing. Foods lower on the GI scale tend to be con­verted to sugar slowly and steadily, while high GI foods re­lease glu­cose quickly into the blood­stream. Peanuts have a GI num­ber of 13 which means that af­ter they have been di­gested com­pletely, they do not add much sugar to the blood.


Straw­ber­ries’ an­tiox­i­dants help re­duce choles­terol and in­sulin lev­els af­ter a meal. As they have a low­car­bo­hy­drate den­sity, they can help main­tain blood sugar lev­els. They have been found to help im­prove blood sugar lev­els. One cup of straw­ber­ries con­tains 49 calo­ries and 11 g of carbs, three of which are fi­bre, which is known to di­rectly im­prove in­sulin sen­si­tiv­ity.

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