1. Make sure your diet is balanced
To meet your nutritional needs, you should eat a variety of foods. In corporation with your dietitian, you should eat from all 5-food groups in the amounts and types that are suited to you.
2. Consume sugar in moderation
Blood sugar levels an be affected by sugars and sugar products that contain carbohydrates. As such, they should be avoided with diabetes when possible, or taken in small quantities very occasionally. Replace sweetened drinks (such as soft drinks, sweetened packaged drinks, and fruit juice) with unsweetened beverages (such as plain water, unsweetened tea and unsweetened soy milk). Rather than drink fruit juice and eat canned or dipped fruits, eat fresh fruits. Instead of dessert, have a piece of fruit. Sugar-rich snacks like jellies, ice cream, chocolate, and cake should be avoided. In the absence of sugar, artificial sweeteners such as aspartame and saccharin can be used.
3. Rice and other starches should be in moderation
The carbohydrates in pasta, noodles, and starchy vegetables (e.g. potatoes, carrots, corn, and yam) can affect blood sugar levels. Manage your blood sugar levels by spreading these foods evenly throughout the day. In order to prevent rapid blood glucose levels rising, eat whole grain foods such as brown rice and whole meal bread. You should consult your dietitian regarding the appropriate portion size since each individual has different nutritional needs.
4. Dietary fruits that are good for diabetics
Two servings of fruit per day will provide you with adequate vitamins, minerals, antioxidants, and fibre. If you consume too much fruit, your blood sugar levels will be affected since fruit also contains carbohydrates in the form of sugars. Eat your fruits evenly throughout the day. Choose fresh fruit instead of juice or canned fruit soaked in syrup. You should limit the amount of dried fruits you eat, as they are higher in sugar than fresh fruits.
5. Limit your fat intake
Consuming excessive amounts of fat or oils can decrease the effectiveness of insulin in people with type 2 diabetes. Cook with less oil and remove all visible fat before eating. Choose healthier cooking methods such as steaming, boiling, and grilling instead of deep-frying. Limit your intake of deep-fried foods to one or two times a week. Choose skinless poultry or lean meat. Choose low-fat or fat-free foods, such as low-fat milk and fat-free yoghurt.
6. Consume alcohol in moderation
Alcohol is allowed only if blood sugar is well-controlled. If you have high blood triglycerides, kidney disease or heart disease, avoid alcohol. A standard alcoholic drink contains 10 grams of alcohol, which is equivalent to 100 millilitres of wine or two-thirds of a can (220 millilitres) of regular beer. Consume alcohol in moderation, i.e. not more than one standard drink per day. Mix your drinks and cocktails with sugar-free sodas or water.
7. Follow My Healthy Plate
Use My Healthy Plate as a guide to make sure your meals are balanced and come from different food groups.
Buy My Healthy Plate here
References:
https://www.moh.gov.sg/docs/librariesprovider4/guidelines/cpg_diabetes-mellitus-booklet—jul-2014.pdf