Diabetes is a disease caused by high levels of blood glucose – a common disease of our time.
On Tuesday, 14 November, we recognise World Diabetes Day.
Eating well-balanced meals is an important part of managing diabetes, as well as taking better care of yourself. Being able to balance what you eat and your physical activity are key to managing diabetes.
It is very important to know your normal glucose levels and the symptoms of diabetes such as frequent urination, increased thirst, fatigue, hunger and blurred vision.
Gert Coetzee, a pharmacist who founded The Diet Everyone Talks About, gave a list of foods that can help fight diabetes.
Apples: Apples are high in fibre. They fill you up, blunt blood sugar mood swings and battle bad cholesterol.
Beans: The soluble fibre in all beans lower high blood sugar.
Beans are rich in protein so they can stand in for meat. Always rinse canned beans before using them.
Broccoli: Broccoli has a day’s worth of vitamin C in one serving and is rich in chromium which plays an important role in long-term blood sugar control.
Chicken:Breast meat is always lower in fat than dark meat such as drumsticks – avoid the skin.
Fish:Eating fish once a week can reduce your risk of heart disease by as much as 40 %, according to the Harvard School of Public Health. The fatty acids in fish reduce inflammation and insulin resistance.
Oats:Oats are good for you because they’re filled with soluble fibre which forms a paste when mixed with water.
The paste works as a barrier between the digestive enzymes in your stomach and the starch you’ve eaten, so that it takes longer for your body to turn those carbs into sugar.
Peanut butter:Peanut butter fats help control blood sugar. One study found that eating peanut butter dampens the appetite for up to two hours longer than a low-fibre, high-carb snack.
For more information visit www.the-diet.co.za/