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What you can eat as a diabetic

Fibre is a carbohydrate like sugars and starches. But because your body doesn’t digest fiber, it doesn’t affect your blood sugar. Foods high in fibre also help make you feel full. Get your fiber by eating plenty of fruits, vegetables, beans, and whole-grain foods like 100 per cent whole wheat bread and whole oats. And be sure to keep the skin on fruits and veggies; that’s where most of the fiber is. One cup of raw spinach has about five grammes of fibre. One slice of whole wheat bread has three. All women need at least 25 grammes of fibre a day; men should get at least 38 grammes a day.

If you have diabetes, it’s important that you eat regularly to keep your blood sugar levels steady. If you miss a meal, your blood sugar level might drop too low and you might feel shaky, nauseated, or dizzy. Your blood sugar can also spike too high after a big meal. Spacing out your meals – and how many carbohydrates you eat – will make your diabetes easier to control. During the day, try to eat meals every four to five hours and have snacks in-between.

Knowing when to eat and what to snack on can help keep your blood sugar at healthy levels. Have snacks when you are hungry or if your blood sugar gets low between meals. The best snacks combine carbohydrates, protein and fat to satisfy your hunger. Other good choices include a piece of fruit, half a turkey sandwich on whole wheat bread or a few cups of low-fat microwave popcorn.

If you have diabetes, don’t worry that you’ll never taste your favourite ice cream or pie again. You can still have desserts, but save them for special occasions and only have a small scoop or a thin slice. Sugar is a type of carbohydrate, and carbohydrates make your blood sugar go up more and faster than protein or fat. If you have diabetes, you will need to track your carbs. If you crave something sweet, have a piece of fruit.

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