Nutrition, Diet and Health Tips

November 14, Is World Diabetes awareness day. As a Registered Dietitian passionate about Health and Nutrition, I want to share with you effective dietary strategies to help you control your blood sugar better.

Irregularities in blood sugar have been shown to have negative health impact from Hormonal issues, Unwanted Weight gain, irregularities in Blood Pressure, Insulin Resistance and it’s also a risk factor to Type 2 Diabetes and several cancers.

Understanding Glycemic index is key in ensuring that your food selection criteria aligns with your goal of management. So, what exactly is glycemic index? In simple terms, it’s how a food raises blood sugar after consumption. It’s also important to understand Insulin index of foods- Which simply refers to the insulin need created from consumption of a particular food, Primarily carbohydrates or Proteins.

In your food selections and meal combinations, it is necessary to adapt measures that help with improving both Glycemic and Insulin indexes.

1. The most common strategy is Selection of foods low in glycemic index – this are things like complex carbohydrates and whole foods. They have been shown to have a slow release when it comes to blood sugar by slowed gastric emptying which is great for Energy release, supply and blood sugar control.

2. Priotise meal combination that aim to lower blood sugar spikes – Avoid consumption of carbohydrates alone. Instead pair your Healthy Carb with Healthy fats and quality protein.

Adding fats to your meal has been shown in so many studies to reduce blood sugar spikes by reducing Glycemic index of carbohydrates. It’s also a great Weight management strategy as fats are more filling and they provide more energy, therefore ensuring supply even with minimum intake.

Another thing worth noting is that fats have zero effect on blood sugar, so it’s a great thing to have on your plate if you’re struggling with blood sugars. Things like Nuts, Fish, Omena, Avocados, Ghee, Butter, Cheese, Coconut creams and healthy oils like olive oils, Coconut oils are a great addition to your meals.

On Protein intake, they’re a great source of amino acids that are needed for repair and building. Proteins are also great for weight control. Consumption of variety is also encouraged. Consume both plants and animals Sources to maximize on nutrients availability 💯✅

3. Check on Food Preparation and cooking methods: How you cook your foods is also very important in blood sugar control. Methods like steaming, boiling or slow cooking preserve the integrity of carbohydrates and this is good for controlling Glycemic index.

4. Love your fruits and Vegetables to promote adequate fibre intake. A daily intake of 300mg/day is recommended from both soluble and insoluble fibres.

Fibre is great in lowering Glycemic index of carbohydrates. It’s also been shown to have a low insulin index. Another good thing with natural sources like fruits and vegetables is that they come with additional Nutrients like minerals, vitamins and phytonutrients that support digestion and metabolism and this in the long run means better blood sugar control ❤️.

5. Spread your carbohydrates intake throughout the day. Avoid consumption of large amounts of carbohydrates in a single sitting to reduce on glycemic load. This is important in controlling blood sugar spikes as well as ensuring constant flow of energy throughout the day. Also remember that timing of your meals matters and it’s important to avoid taking large portions of starchy carbs at night. Opt for non- Starchy ones like fruits and vegetables.

☀️Glycemic load considers both quality and quantity of carbohydrates consumed. Our main goal of management is to aim for a balance between the high Glycemic and low Glycemic without compromising nutrients quality and availability ✅✅.

As we mark this day, remember that Healthy living is not about restrictions but about striking a balance between needs, availability and sustainable food choices that offer maximum benefits to your health.

Happy World Diabetes Day.

With love ❤️

Lilian Mumina

Registered Dietitian

Mumina Wellness Solutions