Diabetic Delectables

Type 1 diabetes is usually diagnosed during childhood and is when the pancreas produces too little or no insulin. Type 2 diabetes is preventable, adult-onset and is when the body becomes resistant to the insulin produced by the pancreas.

Diabetes is a condition that can possibly be managed with exercise, maintaining a healthy weight and sticking to a low-GI (Glycaemic Index) diet in conjunction with a comprehensive list of medications.

The most important part of managing diabetes is managing blood sugar levels. So, it’s very important to watch what goes into your food.

Fatty fish like salmon, herring and mackerel are great sources of omega-3 fatty acids can

help reduce inflammation and also helps to reduce the risk of heart disease, a complication of diabetes.

Eat lots of leafy vegetables like kale, spinach and arugula and go for a rainbow of vegetables like carrots, onions and eggplants! Eating colourful vegetables means you’ll be ingesting lots of antioxidants which could protect against diabetes complications like macular degeneration and cataracts.

Chia seeds are very high in fibre and have low amounts of digestible carbohydrates. The fibre in chia seeds can help lower blood sugar levels by slowing down the food moving through your gut and its absorption. 


Yes to: 

  • Best starches include brown rice, oatmeal, quinoa, and sweet potatoes. 

  • Fresh fruit but in moderate amounts due to the presence of naturally occurring fruit sugars. 

  • Plant-based proteins such as nuts, seeds or tofu are great sources of low-fat protein that will help you feel full with less calories. 

No to: 

  • Processed vegetables such as canned vegetables or pickles due to the high sodium levels which could elevate blood pressure. 

  • Reduce intake of white rice or white flour, white bread, and cereals made with lots of sugar. 

  • Processed meats like ham, bacon and deep-fried meats. 

  • Canned fruit, jam, fruit juice drinks and cordials should be avoided due to the high amounts of added sugars. 

  • Ice cream and flavoured yogurt have high amounts of sugar and also fats. 

  • No carbonated sweetened beverages due to the high amounts of sugar contained.

References: Mayo Clinic; WebMD.