The more you know, the more you can help yourself.
It’s true that people have different needs in terms of caloric and nutritional intake, according to their age, gender, metabolism, and general health status. But, broadly speaking, we should all be concerned about what we eat and drink.
If you have prediabetes or diabetes, the focus is no different, you should try to stick to a healthy, balanced diet, eat moderate portions, at regular times. That will help control your blood sugar levels and your weight, which will ultimately reduce your risk of heart related diseases.1
Eat only what you need. When you go over the top, your blood glucose levels rise abruptly, and you may experience what we call hyperglycaemia. When that happens often and persistently, you put yourself at a higher risk of having long-term health problems, implicating other organs like your kidneys and heart.1
Portion size should be adequate to your needs, taking into account your daily activity and body weight and height.
The American Diabetes Association has come up with a simple strategy to help you create balanced and healthy meals. They called it the Diabetes Plate Method and like the name shows, all you need is a simple plate (that shouldn´t be too big) to get started.3
This so-called superfoods are low in carbohydrates, but high in vitamins, minerals and fibers, making them the perfect base for every meal.
Fill one quarter of your plate with lean proteins
This specific kind of protein has a lower fat percentage than other options that might increase your risk of heart disease, and therefore is a better option when it comes to put a plate together.
Fill one quarter of your plate with carbohydrates
This group of foods have the greatest impact on your blood sugar levels (because carbohydrates break down into glucose), so it’s very important to choose them carefully and to make sure they only take ¼ of your plate.
Choose water
(or a low-calorie drink)
Water should always be the answer. It has no calories or carbohydrates so it will not affect your sugar imbalance. But here are some other options you can try:
Even though we tried to make this simple, to better control your blood sugar, your doctor may recommend you count the exact amount of carbohydrates you ingest.
If you’re using insulin, this is particularly important, because you need to adjust your dose accordingly. Your health care provider will lead you through the journey, and soon you’ll be able to do it in a practical and easy way.1
Talk to your health care provider, he or she may refer you to a dietitian that can help you every step of the way, from teaching you how to read and interpret a label to assembling a meal schedule for your weeks. All tailored to your needs and personal preferences.
1. Mayo Clinic. Diabetes diet: Create your healthy-eating plan. Available at: https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295 Accessed June 2022.
2. Merck. Home Truths Report. 2021.
3. ADA. Recipes & Nutrition. Available at: https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295 Accessed June 2022.
