- HOME
- LIVE HEALTHY
- A
- A
- A
Part of diabetes management is taking control of your blood sugar level. Here’s how healthy eating coupled with physical activity helps you stay in control.
What is Diabetes Mellitus?
- A condition where the blood sugar level is higher than normal.
- The amount of sugar in the blood is closely regulated by insulin, which is a hormone produced by the pancreas.
- Food is broken down into glucose in the digestive tract.
- Glucose enters the bloodstream.
- The pancreas makes little/no insulin or body does not use insulin effectively.
- Glucose builds up in the bloodstream.
There areTwo Types of Diabetes:
Type 1 Diabetes
It is a condition when the pancreas produces little or no insulin. Usually occurs in children, young adults and occasionally in older people.
Type 2 Diabetes
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.
If you are between the ages of 18 and 39, find out your risk by taking theDiabetes Risk Assessment.
Why is Good Blood Sugar Control Important?
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,blindness, kidney failureand numbness of limbs.
Diabetes Management Tips
1.Lose weightif you are overweight
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.
2.Adopt a well-balanced dietwhich includes a variety of food
3. Eat an appropriate and consistent amount of carbohydrate or starchy food at each meal to helpachieve a constant blood sugar level.
What is a carbohydrate?
A nutrient in food which when digested becomes sugar in the blood. This sugar is then used as fuel for the brain and body.
CARBOHYDRATE FOOD SOURCES |
Sugar and Sweets (e.g. syrup, honey, |
Milk & Yoghurt |
All fruits |
Starches (e.g. rice, noodle, bread, |
4. Have regular meals at similar timing each day
- This provides a regular and constant amount of sugar from the food you eat to reduce fluctuations in yourblood sugar level.
- 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 preventinghypoglycaemia (low blood sugar).
5. Eatmore fibre-rich food
- Fibre helps to slow down the rate at which sugar is being released into the bloodstream, keeps you full and improves bowel function.
- Include twoservings each offruitand vegetablesdaily.
- 1 serving of fruit = 1 small apple or 1 wedge papaya or 10 grapes (small)
- 1 serving of vegetables = 100g cooked vegetables (¾ mug) or 150g raw vegetable
- Includewholegrain productsin your diet such aswholegrain orwhole-meal bread, oats, chapati, brown rice, whole-meal biscuits etc.
6.Eat less fat or oily foodespecially saturated fat and trans fat
- 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 a higher risk of heart disease and stroke.
- Choose healthier fat sources such as polyunsaturated or monounsaturated fat e.g.sunflower oil, canola oil, sesame oil, peanut oil, olive oil.
7. Reduce the intake of salt
- High salt intake is associated withhigh blood pressure, which may lead to an increased risk of developing kidney disease, stroke and heart disease.
- Add less salt and sauces during cooking.
- Limit intake of processed food e.g. fishball, ham, hotdog, salted vegetables, pickles, and canned food.
- Cut down on gravies added to rice or noodles.
- Spice up your meals with natural herbs and spices such asginger, garlic, onion, chilli, pepper, lemon, vinegar.
8. Active lifestyle
- Helps to maintain healthy body weight.
- Engage in150 minutesof moderate-intensity activityper week e.g. brisk walking, cycling, jogging, swimming, dancing where possible or as advised by your doctor or exercise physiologist.
9. Take yourmedications/insulinas prescribed by your doctor
Diabetic Products
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 mellitus. 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.
In summary, it is important to do the following to maintain a good blood sugar level:
- Eat ahealthy balanced dietwith appropriate carbohydrate at each meal
- Maintain ahealthy weight
- Exercise regularly
- Take your medications/insulin as prescribed by your doctor
Download Your Guide to Healthy Eating for Managing Diabetes (PDF)
Download the Healthhub app on Google Playor Apple Store to access more health and wellness advice at your fingertips.
Read these next:
- Diabetes Myths and Facts
- Diabetes Hub: Guide to Managing Diabetes
- Diabetes Self-Management: A Matter Of Self-Discipline
- The Myths and Truths About A Diabetes Diet
This article was last reviewed on 31 May 2021
Programmes You May Like
View More Programmes
With early and effective treatment, people living with HIV can lead lives no different from others. Get tested to know your HIV status.
LEARN MORE
Healthier SG Enrolment
LEARN MORE
Proactively take charge of your health with regular health screenings, recommended vaccinations and proper hygiene habits. Explore more health tips here.
LEARN MORE
Programmes You May Like
View More Programmes
HIV and AIDS With early and effective treatment, people living with HIV can lead lives no different from others. Get tested to know your HIV status.
VIEW
Healthier SG | Enrol via HealthHub Healthier SG Enrolment
VIEW
Preventive Health Proactively take charge of your health with regular health screenings, recommended vaccinations and proper hygiene habits. Explore more health tips here.
VIEW
A Guide To Carbs Carbs are often seen as the dietary villains. But do they really deserve their bad rap?
VIEW
Browse Live Healthy
By continuing to use and navigate the HealthHub website, you consent to the use of cookies in accordance with our Privacy Policy and Terms of Use.