The Sugar Saga: Diet Tips to Manage Diabetes

Per the World Health Organization (WHO), diabetes prevalence in Kenya is at 3.3% and is projected to increase to 5.5% by 2025. This is due to the lack of awareness. Two thirds of diabetic individuals are undiagnosed and this poses a major problem in terms of identification and management of the condition. 


Below are some tips on foods to limit and avoid to prevent and manage this condition.


Avoid refined grains

Refined grains such as white rice, bread, chapati, and ugali are high in carbohydrates but low in fiber and therefore increase blood sugar faster as compared to their whole-grain alternatives.

Choose whole grain options which are high in fiber for a more controlled glucose release into your bloodstream.


Make your own fruit juice

Commercial fruit juice sold is high in sugar and carbs but low in fiber which is very important in blood sugar control. You should prepare your own fruit juice from locally available fruits and consume it in moderation.


Avoid candy /sweets

Sweets have a high glycemic index and therefore cause dangerous spikes in blood sugar after consumption and should be avoided.


Switch up your breakfast cereal

Go for natural, fiber-rich oatmeal cereals which are high in fiber and sweetened with fruits instead of commercial cereal which are very high in sugar. Read food labels before picking your breakfast cereal.


Avoid Alcohol

Heavy alcohol consumption in a fasting state may lead to dangerous drops in blood sugar, especially for type 1 diabetics, and should be avoided.


Avoid Fast Food

Fried foods are normally very high in trans fat which is linked to an increased risk of heart disease and should be avoided.

In addition to that, they are also high in calories and may cause spikes in blood sugar levels.


Avoid Sodas and carbonated drinks

They are normally very high in sugar and cause spikes in blood sugar and should be avoided.


Avoid binge eating

Watch your portion sizes, especially carbohydrates, and distribute food evenly throughout the day. Consistency in feeding times to help in blood sugar control.

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