We know that changing the way we eat can be hard. That’s why we’ve identified the habits in your diet that hold you back the most. Following the targeted advice below will help you reduce your risk of blindness, kidney failure, lower limb amputation, heart attacks, strokes, and other complications of Diabetes.
1) Cut Down On The Sugar
Did you know that an average Kenyan consumes 1 kg of sugar in a month only in their tea or coffee?
This leaves out all other sources of sugar like: cakes, biscuits, mandazi, sweets, chocolates, sodas and many more. Stop buying these foods!
Sugar is highly refined and is almost immediately absorbed when we consume it; this means that it causes an immediate spike in your blood sugar levels.
Reduce the amount of sugar you use in your tea or coffee to 1 teaspoon per cup - if you can avoid adding any sugar at all, the better!
Limit your tea or coffee intake to 1 cup per day, especially if it contains milk (this also contains a type of sugar called lactose).
Avoid fruit juice, even blended fruit juice. These contain a lot of sugar from sweeteners & natural sugar in fruits (fructose). 1 glass of fruit juice contains more sugar than one fruit & the blending process also reduces the quality of fibre.
Instead of fruit juice, eat whole fruits which are low in sugar like apples, watermelon, papaya, guava, thorn melon. You can also eat other fruits in season, but in small amounts (1 small fruit/day) & when they are less ripe.
2) Avoid Highly Refined/Processed Carbohydrates
Processing gives food a longer shelf-life & makes it easier to prepare but it also reduces the fibre & other vital nutrients we need
If foods are low in fibre they end up raising the blood sugar quickly, and if you eat these foods frequently & in large amounts, your blood sugar will be out of control!
Reduce eating highly refined carbohydrates like: Sugar, White bread, Grade 1 maize or wheat flour (includes white ugali, chapati, mandazi), Samosa or Sausages
Eat more less refined or natural foods like:Wholemeal ground flour (includes brown ugali & brown chapati), Sweet potatoes, Arrow roots, Cassava, Beans & other legumes, Fruits and Vegetables
3) Avoid skipping meals during the day
We are mostly active during the day and less active in the evening. This means that our bodies need more energy during the day and less in the evening.
If you miss your day meals, you risk getting hypoglycemic (having blood sugar that is too low) which is equally dangerous, especially if you’re taking Diabetes medication.
You will also get home tired and hungry, and could end up eating too much in the evening which will cause high blood sugar levels.
Avoid skipping breakfast and lunch. If you can’t find time to eat a full meal, practice healthy snacking. This simply means spending 10 minutes eating a fruit salad, yoghurt or maziwa mala, or even tea and sweet potatoes. It will serve as a good break to get the energy you need to continue your daily activities.
4) Include More Vegetables In Your Meals
Serving large portions of vegetables in each meal ensures you’re getting enough fibre to control how fast your blood sugar will rise.
The fibre we eat slows down the movement of food in our digestive tract leading to a slow and low rise in blood sugar levels.
If we don’t eat enough fibre you’ll get a fast and high rise in blood sugar levels, this is why your blood sugar will remain high many hours after eating.
Ensure that you always serve half a plate of cooked or raw vegetables.
5) How To Get Healthy Food Portions When Eating Out
As you order food, ask if you can get a bigger portion of vegetables and a smaller portion of carbohydrates. Don’t be afraid to ask, some restaurants can have this option.
Save some for later. If you can’t get your carbohydrate portions reduced, you don’t have to eat it all at a go. Eat small portions & have the rest as a take-away or share your meal with a friend.
Pair processed foods with wholesome foods. While eating out, it may be impossible to avoid processed foods. Instead of ordering a plate full of processed foods, mix it up with healthy natural foods. For example you can order white rice (processed) with beef stew and spinach (wholesome). This makes sure you get enough fibre for good blood sugar control.
Avoid fast food restaurants. Foods like chips, bhajia, deep-fried chicken, burgers or pizza contain a lot of starch, fat and salt which are all harmful when eaten in excess.
Avoid high sugar drinks like soda, juice, beer or sweetened tea or coffee. Ask for water instead.
Order more natural/unprocessed snacks such as fruits, sweet potatoes (ngwaci), arrow roots (nduma), or nuts.