November is National Diabetes Month which aims to drive awareness of diabetes and to support people living with Diabetes Type 1 and Type 2 to improve their overall health. With this quick guide to food types, portion control and supplementing you can take a hands-on approach towards your nutrition for a healthier you.
Managing blood sugar is the most important factor for healthy living as a diabetic. Some of the best foods for people with diabetes are high protein, low sugar options like avocados and fatty fish.1
Eating a nutritious diet when you have diabetes does not have to be tough. So how can you approach your diet? Here is some help.1
4 Easy Steps to Great Nutrition
1. Keep things simple by making your main goal to manage your blood sugar levels1
- Eat leafy greens
- Leafy greens are
- very low in digestive carbs, so they won’t significantly affect your blood sugar levels e.g., spinach, kale
- a good source of vitamins and minerals e.g., vitamin C
- Avocados
- have less than 1 gram of sugar, few carbohydrates, a high fibre content, and healthy fats, so you don’t have to worry about them raising your blood sugar levels
- Leafy greens are
2. Eat foods that help prevent diabetes complications like heart disease1
- Fatty Fish
- contain omega-3 fatty acids DHA and EPA e.g., Salmon, sardines, anchovies, mackerel
- a good source of protein
- Eggs
- may reduce heart disease risk by improving insulin sensitivity and increasing good cholesterol levels
3. Watch your portion sizes3
- A portion size is the amount of food you choose to eat at one time, it is not the same as a serving size which is a specific amount of food e.g., one slice of bread or 1 cup of milk. Getting portion control correct is really important for managing weight and blood sugar.
Here is a handy guide to estimating portion size:2
Examples:
- 85 g of meat, fish, or poultry – Palm of hand (no fingers)
- 28 g of meat or cheese – Thumb (tip to base)
- 1 cup or 1 medium fruit – Fist
- 8 g – 57 g of nuts or pretzels – Cupped hand
- 1 tablespoon – Thumb tip (tip to 1st joint)
- 1 teaspoon – Fingertip (tip to 1st joint)
4. Take a Multivitamin specifically for Diabetics daily
Nativa Complex® Diabetic Multi-Vitamin contains a special Diabetic blend of high levels of essential multivitamins, minerals, and herbals to support the physical changes within your body as well as replenish depleted or lost nutrients when you use certain chronic medication for Diabetes.
References:
1 Kelly I. [Internet]. Diet for People Living with Diabetes: The Best Foods to Choose and More. [Updated 2023 Feb 23; Cited 2023 Nov 9]. Healthline. Available from: https://www.healthline.com/nutrition/16-best-foods-for-diabetics
2 CDC. Diabetes Meal Planning. [Reviewed 2023 Apr 29; Cited 2023 Nov 9]. Available from: https://www.cdc.gov/diabetes/managing/eat-well/meal-plan-method.html
