4 Tips to Healthy Eating All Year Round

There is no reason to go heavy on the sugar, especially if you or one of your loved ones is a diabetic. We take you through some simple but effective ways to eating healthily.

To put it simply, diabetes is a condition where the blood sugar level in our body is higher than normal, and when insulin (a hormone produced by the pancreas to regulate blood sugar level) production is low, impaired or not being used effectively. Proper management of diabetic conditions includes a variety of measures such as regular exercise and the taking of prescribed medicines. However, one of the biggest contributors to conditions spiralling out of control is diet.

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Here are some tips that will make sure you get to indulge while still eating healthily.

Have regular meals at similar timings
Doing so will provide a regular and constant amount of sugar from your food, and reduce fluctuations in blood sugar level. This is very important for those on medications or insulin therapy, to allow the action of the medication or insulin to match food intake, thereby preventing hypoglycemia or low blood sugar.

Eat more fibre
Fibre is good; fibre is life. We all know that fibre helps with bowel movements, but did you know that fibre also plays an important role in slowing down the rate at which sugar is released into the bloodstream?

It is always a good idea to include at least two servings of fruit and vegetables daily. One serving of fruit can be as simple as one small apple, a wedge of papaya or 10 small grapes. One serving of vegetables is 100g of cooked vegetables or 150g of raw ones if you prefer salads. Wholegrain foods such as whole-wheat bread, oats, chapati, brown rice and whole-wheat biscuits also act as good supplements to your diet.

Eat less fatty and oily foods
It might be hard to do during the holidays but do try and limit oily and fatty foods, especially those with saturated and trans fats. Foods with saturated fats such as butter, lard, ghee and animal skins (we all know that fried chicken skin is irresistible!), while foods with trans fat such as deep fried food and baked goods should be taken with moderation.

Too much of such foods will increase the risks of fat depositing in your blood vessels, which can lead to heart diseases and stroke. Instead, choose healthier fat sources such as polyunsaturated or monounsaturated fat – go for food prepared in sunflower, canola, sesame, peanut or olive oils.

Use less salt
High salt intake is associated with high blood pressure, which may lead to an increased risk of developing into kidney diseases, strokes and heart problems. Do take note of high salt intake during the holiday season by limiting the consumption of processed foods such as fish balls, ham, hotdogs and canned products.

Instead, you can spice up your meals in other ways by adding natural herbs and spices like ginger, garlic, onions, chilli and assorted peppers rather than adding more salt for flavour.

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