What can you eat for good blood sugar control?
<div class="ExternalClassF8A3C345150449FF9EDC445CB9F2A663"><h1>Diabetes Mellitus</h1><h2>What is Diabetes?</h2><ul><li>
<span style="line-height:1.6;"></span><span style="line-height:1.6;">A condition where the blood sugar level is higher than normal.</span></li><li>
<span style="line-height:1.6;">The amount of sugar in the blood is closely regulated by insulin, which is a hormone produced by the pancreas.</span></li></ul><h3>There are Two Types of Diabetes: </h3><h4>Type 1 Diabetes </h4><p> It is a condition when the pancreas produces little or no insulin. Usually occurs in children, young adults and occasionally in older people.</p><h4>Type 2 Diabetes </h4><p> It is a condition when the pancreas produces insulin but the body does not use it effectively, also known as insulin resistance. It usually occurs in adulthood, people who are overweight and is hereditary.
</p><p>If you are between the ages of 18 and 39, find out your risk by taking the
<a href="https://www.healthhub.sg/programmes/DRA">Diabetes Risk Assessment</a>.
</p><h3>Why is Good Blood Sugar Control Important?
</h3><p>Poorly controlled blood sugar level may result in damage to the blood vessels in the heart, eyes (retinopathy), kidneys (nephropathy) and nerves (neuropathy), which may lead to coronary heart disease,
<a href="http://www.healthhub.sg/a-z/diseases-and-conditions/58/topics_blindness">
<span style="color:#0000ff;">blindness</span></a>,
<a href="http://www.healthhub.sg/a-z/diseases-and-conditions/334/chronic_kidney_disease_nuh">
<span style="color:#0000ff;">kidney failure</span></a> and numbness of limbs.
</p><h2>How to Manage Your Diabetes? </h2><p>1.
<a href="http://www.healthhub.sg/live-healthy/408/Healthy%20Weight%20Loss">
<span style="color:#0000ff;">Lose weight</span></a> if you are overweight</p><p>Aim for a healthy Body Mass Index (BMI) ranging from 18.5 to 22.9kg/m2 to reduce the risk of heart disease and insulin resistance. </p><div>2. <a href="http://www.healthhub.sg/programmes/55/my-healthy-plate"><span style="color:#0000ff;">Adopt a well-balanced diet</span></a> which includes a variety of food</div><div>
</div><div>3. Eat an appropriate and consistent amount of carbohydrate or starchy food at each meal to help achieve a constant blood sugar level</div><div>
<span style="line-height:1.6;">
</span></div><div>
<span style="line-height:1.6;">4. Have regular meals at similar timing each day</span></div><div><ul><li>This provides a regular and constant amount of sugar from the food you eat to reduce fluctuations in your blood sugar level.
</li><li>This is also important for those on medications and/or insulin therapy to allow the action of the medication/insulin to match your food intake, hence preventing hypoglycaemia (low blood sugar).
</li></ul>
<span style="line-height:1.6;"></span></div><div>
<span style="line-height:1.6;">5. Eat </span><span style="line-height:1.6;">more fibre-rich food </span>
</div><ul><li>
<span style="line-height:1.6;">Fibre helps to slow down the rate at which sugar is being released into the bloodstream, keeps you full and improves bowel function. </span>
</li><li>
<span style="line-height:1.6;">Include two servings each of </span>
<a href="http://www.healthhub.sg/programmes/56/fruits-and-veggies" style="line-height:1.6;">
<span style="color:#0000ff;">fruit and vegetables</span></a><span style="line-height:1.6;"> daily. </span>
</li><ul><li>
<span style="line-height:1.6;">1 serving of fruit = 1 small apple or 1 wedge papaya or 10 grapes (small) </span></li><li>
<span style="line-height:1.6;">1 serving of vegetables = 100g cooked vegetables (¾ mug) or 150g raw vegetable </span></li></ul></ul></div><div class="ExternalClassF8A3C345150449FF9EDC445CB9F2A663"><ul><li>
<span style="line-height:1.6;">Include </span>
<a href="http://www.healthhub.sg/live-healthy/568/Whole-grains" style="line-height:1.6;">
<span style="color:#0000ff;">wholegrain products</span></a><span style="line-height:1.6;"> in your diet such as wholegrain or whole-meal bread, oats, chapati, brown rice, whole-meal biscuits etc.</span>
</li></ul><p>6.
<a href="https://www.healthhub.sg/live-healthy/458/Getting%20the%20Fats%20Right%21">
<span style="color:#0000ff;">Eat less fat or oily food</span></a><span style="color:#0000ff;"></span> especially saturated fat and trans fat </p><ul><li>
<span style="line-height:1.6;">Limit intake of saturated fat (butter, lard, ghee and fat/skin on meat) and trans fat (e.g. fried food, baked goods, shortening and partially hydrogenated vegetable oil) as they increase the risk of fat deposit in the blood vessels (atherosclerosis) which may lead to higher risk of heart disease and stroke. </span>
</li><li>
<span style="line-height:1.6;">Choose healthier fat sources such as polyunsaturated or monounsaturated fat e.g. sunflower oil, canola oil, sesame oil, peanut oil, olive oil.</span>
</li></ul><p>7. Reduce intake of salt </p><ul><li>High salt intake is associated with
<a href="http://www.healthhub.sg/a-z/diseases-and-conditions/53/highbloodpressure">
<span style="color:#0000ff;">high blood pressure</span></a>, which may lead to an increased risk of developing kidney disease,
<a href="https://www.healthhub.sg/a-z/diseases-and-conditions/87/stroke">
<span style="color:#0000ff;">stroke</span></a> and heart disease.
</li><li>
<span style="line-height:1.6;">Add less salt and sauces during cooking. </span>
</li><li>
<span style="line-height:1.6;">Limit intake of processed food e.g. fishball, ham, hotdog, salted vegetables, pickles, and canned food. </span>
</li><li>
<span style="line-height:1.6;">Cut down on gravies added to rice or noodles. </span>
</li><li>
<span style="line-height:1.6;">Spice up your meals with natural herbs and spices such as ginger, garlic, onion, chilli, pepper, lemon, vinegar.</span>
</li></ul><p>8. Active lifestyle </p><ul><li>Helps to maintain a healthy body weight.
</li><li>
<span style="line-height:1.6;">Engage in</span><a href="http://www.healthhub.sg/live-healthy/386/150minutes" style="line-height:1.6;"><span style="color:#0000ff;">150 minutes of moderate intensity activity</span></a><span style="line-height:1.6;"> per week e.g. brisk walking, cycling, jogging, swimming, dancing where possible or as advised by your doctor or exercise physiologist.</span>
</li></ul><p>9. Take your
<a href="https://www.healthhub.sg/a-z/diseases-and-conditions/576/diabetes-treatment-capsules--tablets">
<span style="color:#0000ff;">medications</span></a>/<a href="https://www.healthhub.sg/a-z/diseases-and-conditions/575/diabetes-treatment-insulin"><span style="color:#0000ff;">insulin</span></a> as prescribed by your doctor
</p><h3>Diabetic Products </h3><p>These products are not an essential part of your diet. Many diabetic food products such as “diabetic” chocolates and biscuits are often sweetened with artificial sweeteners such as sorbitol which may have a laxative effect if consumed in large amounts. Some diabetic products may also be high in fat and hence are not suitable for overweight people with diabetes. Remember that all these food products may still contain carbohydrates such as flour, milk and fruit. Other forms of sugars such as lactose may also be added as fillers.
</p><p>In summary, it is important to do the following for good blood sugar control: </p><p></p><ul><li>
<span style="line-height:1.6;"></span><span style="line-height:1.6;"></span><span style="line-height:1.6;">eat a
<a href="http://www.healthhub.sg/programmes/55/my-healthy-plate">
<span style="color:#0000ff;">healthy balanced diet</span></a> with appropriate carbohydrate at each meal</span></li><li>
<span style="line-height:1.6;">maintain a
<a href="https://www.healthhub.sg/live-healthy/410/Healthy%20Weight">
<span style="color:#0000ff;">healthy weight</span></a><span style="color:#0000ff;"></span></span></li><li>
<span style="line-height:1.6;">exercise regularly</span></li><li>
<span style="line-height:1.6;">take your medications/insulin as prescribed by your doctor </span></li></ul><p style="text-align:center;"> </p><p></p><p>Read the original article <a href="/sites/assets/Assets/PDFs/EHA%20and%20CGH/CGH%20-%20P08009%2712_Managing%20Diabetes_V4_FA%20-%20Your%20Guide%20to%20Healthy%20Eating%20for%20Managing%20Diabetes.PDF"><span style="color:#0000ff;">here</span></a>.</p><hr /><p>
<strong>Read these next:</strong></p><ul><li>
<a href="https://www.healthhub.sg/a-z/diseases-and-conditions/592/facts--myths-of-diabetes" title="Diabetes Myths and Facts">Diabetes Myths and Facts</a> </li><li>
<a href="https://www.healthhub.sg/programmes/162/diabetes-hub" title="Guide to Managing Diabetes">Guide to Managing Diabetes</a> </li></ul></div>
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Your Guide to Healthy Eating for Managing Diabetes
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