HOME > BLOG 18 MAR 2020 By Latika Mani, The Fred Hollows Foundation
If you have diabetes, it’s important to eat a variety of healthy foods from the five food groups as recommended by Australian Guide to Healthy Eating. The key to managing your diabetes is monitoring and controlling your blood sugar level and this can be done through your diet. Read on to find out how you can manage your diabetes by adding these 7 foods to your meal plans as part of a well balanced diet. Remember to speak to your healthcare provider about your dietary requirements before making any changes. COVER PHOTO: Sasha Woolley (2007).
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Almonds are good for controlling blood glucose levels, as highlighted in a study published in the journal Metabolism. As well as regulating your blood sugar, almonds are also an excellent source of fiber to keep you feeling fuller for longer. Almonds are also full of protein and vitamin E, meaning they are good for your eye health as an added bonus! Enjoy a small handful of almonds raw or scatter some slivered pieces in your salad for some crunch. Here’s a great carrot and almond hummus recipe for something a little different.
Pear is a low GI fruit as it has an average glycemic index of 38, and foods with a GI of 55 or less are considered low GI. Basically, this means that when you eat a pear, glucose is released gradually in your blood rather than in a sudden spike. Other fruits that are considered low GI include green apples, bananas, peaches and plums, to name a few. Here’s a simple salad recipe featuring pear, rocket, walnut and parmesan that the whole family can enjoy. No dressing other than lemon juice and olive oil is needed if you use juicy pears like the Packham or Williams varieties.
While all berries are rich in antioxidants and great for your overall health, if you want the one with the lowest GI, look no further than raspberries, with a score of 32, they are great for your sugar level. Enjoy a few tart raspberries on their own or pair them with some plain greek yoghurt for a more substantial snack. Check out this raspberry vinaigrette recipe for a little something extraordinary at your next barbecue.
Flaxseed is readily available in supermarkets and health food stores. Even if you’ve never used some in your own cooking, you may have bitten into one or two while eating multi-grain toast. Not only is flaxseed good for controlling your blood sugar, it is also rich in omega 3 fatty acids, meaning it’s great for your eyesight. Find out more about flaxseeds on the healthline website and even get a recipe to make your own savoury flaxseed crackers. If you lead a vegan diet, flaxseeds make a great egg substitute in baking recipes.
Plain yoghurt is an excellent choice for breakfast. Low-fat version is even better if you have diabetes. It’s a rich source of protein, low in carbohydrates, and full of probiotics. Probiotics are ‘friendly’ bacteria that is good for your digestive health. According to Diabetes Australia, studies have shown that eating yoghurt can reduce the risk of developing diabetes. Check out these awesome tips and tricks to help you make healthy yoghurt bowls you can enjoy for breakfast every morning.
If you’re living with diabetes and want to keep things nice, cut out the sugar but keep the spice. Cinnamon to be exact. According to Diabetes UK site, studies have found that cinnamon can help improve insulin sensitivity. Cinnamon evokes a sense of sweetness because it’s often paired with sugar and dusted on donuts, sprinkled on cafe-style coffees, and stirred through batter for cakes and scrolls. By leaving the sugar out and keeping the cinnamon, you can still enjoy the flavour of treats like banana bread and cinnamon scrolls without feeling deprived.
Studies have shown that eating garlic regularly can potentially help lower blood sugar level. Just like cinnamon, garlic is an excellent natural flavour enhancer. So if you’re trying to maintain a healthy lifestyle but cutting out sugar and salt, you don’t have to give up on seasoning altogether. Dried herbs and spices make an excellent addition to dishes, boosting their flavour profile, and making mealtimes more enjoyable for you. While dried garlic powder is a good choice, fresh garlic is even better. Mince it, crush it or even grate it before adding to pasta sauce, curry or soup. Infuse your olive oil with garlic, and even roast it whole to use in dips and spreads. Check out these recipes that shine the spotlight on the humble garlic. If you want to find out about diabetes and how it can affect your eye health, read our blog on how you can manage your diabetes through your diet.
Interested in finding out more about maintaining good eye health?
Latika is a digital content writer for The Foundation. With over 15 years of professional writing and message amplification experience, she is committed to raising awareness on eye health issues and sharing ideas on maintaining good eye health.
The content on this page is not intended to be medical advice. For specific dietary requirements and medical advice, please contact your health professional.
Do you know how many Australians are diagnosed with diabetes every day? And that it can cause blindness? So, how do you avoid that? Here’s Fred’s tip. To keep up with the latest videos, subscribe to our YouTube channel.