Proper nutrition is the foundation of diabetes care.  Learn more about eating right for diabetes to help keep your blood sugar in check. What you eat, how much, and when you eat can impact your blood glucose levels. But you do not need to go on a special diet - the diabetic diet is simply a healthy eating plan that helps with blood sugar control.

1. Enjoy a variety of food from different food groups in appropriate portions.

• Fill half of your plate with fruits and vegetables.
• Eat various fruits and vegetables with different colors to gain different nutrients.
• Fill a quarter of your plate with meat and others.
• Go for lean meat, fish and bean products such as tofu. Also include calcium-rich foods (e.g. milk, yogurt, cheese) in your diet.
• Fill a quarter of your plate with whole grains.
• Choose brown rice, wholegrain noodles or wholemeal bread.

2. Take note of carbohydrates & include low GI options.

Carbohydrates are the body’s main source of energy, fueling our daily activities. You can get it from whole grain foods (e.g. brown rice, whole meal bread, and oats), vegetables, fruits, and beans. These are also rich in fiber and other nutrients and may help with blood glucose management. If you have diabetes, you need to moderate your carbohydrate intake. Carbohydrates have the greatest and most immediate impact on blood sugar levels. Food and drinks with added sugar, such as cakes and soft drinks, should be limited as they often have low nutritional value.

Consider choosing low or medium GI (glycemic index) food options over those with high ones. Consumption of food that’s high in GI will cause a higher peak in your blood sugar, compared to one with low or medium GI.  You should aim to avoid high GI foods to help manage blood sugar, as well as to help sustain energy throughout the day.

What is GI (Glycemic Index)?

GI, or glycemic index, is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating.

High GI food has a GI of 70 or more, whereas medium GI food has a rating of between 56 and 69. Food low in GI has a rating of 55 or less.

3. Manage Your Fat Intake

Watch your total fat intake to help manage your weight. Also, limit your consumption of saturated fat and trans-fat which can increase the risk of developing heart disease. Here are some tips to help reduce your intake of these “bad” fats:

• Choose lean meat and skinless chicken/poultry, and trim all visible fat before cooking.
• Use healthier oils such as canola, soy, olive, sunflower and peanut.
• Replace coconut milk or coconut cream with low fat milk when cooking.
• Replace meat in dishes with beans and bean products (e.g. tofu) on some days.
• Limit deep-fried foods.
• Read ingredient list to identify products that contain vegetable shortening and hydrogenated or partially hydrogenated oils - choose these products less often.

4. Reduce intake of salt & canned food.

Use less salt and sauces, on your diabetic diet, and cut down on eating canned, preserved or processed foods. These contain a lot of sodium, and a diet high in sodium can increase your blood pressure. Try flavoring foods with herbs and spices instead.

5. Have a regular diabetic meal schedule.

Stick to your regular mealtimes, and space out your meals and snacks for the day.