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Please be reminded that the following information listed on the diet sheet does
not substitute for a consultation.
DIABETES GUIDELINES
What is Diabetes?
Diabetes is a chronic disease that occurs when the pancreas does not produce
enough insulin, or when the body cannot effectively use the insulin it produces.
Hyperglycaemia, or raised blood sugar, is due to uncontrolled diabetes and over time
leads to serious damage to many of the body's systems.
Symptoms of Diabetes
Increased urination
Increased thirst
Losing weight without trying
Weakness and fatigue
Tingling or numbness in hands, legs and feet
In the morning before eating, your reading should be between 5-6 mmol/l
Two hours after eating it should not go above 8mmol/l. If it goes above
10mmol/l it means you’ve eaten too much carbohydrates
Your blood sugar should not be too low either, below 4 is dangerous.
Low blood glucose can make you feel shaky, weak, confused, irritable, hungry, or
tired. You may sweat a lot or get a headache. If you have these symptoms, check
your blood glucose. If it is below 4, have one of the following right away:
1 cup of milk
4 or 5 hard sweets
After 15 minutes, check your blood glucose again. If it's still too low, have another
serving. Repeat these steps until your blood glucose level is 4 or higher.
Foods that contain carbohydrates are needed by the body for energy and they are
broken down into “sugar”. Some types of carbohydrates have a slow or gradual
affect on the blood sugar levels (eg complex carbohydrates), whilst other types of
carbohydrates have a rapid affect on the blood sugar levels (eg simple sugars).
Examples of carbohydrates;
Bread, pasta, corn, pretzels, potatoes, rice, crackers, cereal, porridge, tortillas,
beans, yams, lentils, fruit, milk, potatoes, sweet potatoes, pumpkin, madumbes,
carrots, peas, beetroot, butternut, samp, roti, mealie meal, mealie rice, cakes,
biscuits and sweets
what to eat
how much to eat
when to eat
Lettuce
Cucumber
Onions Use low fat or fat free dairy products
Broccoli Restrict the use of saturated fats
Spinach/herbs such as butter, lard, ghee, coconut
Cauliflower oil, shortening
Baby marrow Choose healthy fats such as olive oil,
Green beans canola oil, sunflower oil, flax seeds,
Mushrooms nuts and avocados
Avoid cream based sauces, rather
opt for tomato based sauces
Don’t skip breakfast. Eating breakfast every day will help you have energy as well as
steady blood sugar levels.
Limit highly refined carbohydrates like white bread, pasta, and rice, as well as soda,
candy, and snack foods. Focus instead on high-fiber complex carbohydrates—also
Fruit X 2 daily
Fruit has important vitamins and minerals and make healthy snacks
1 serving = 15g CHO
Vegetables
Lentils and all legumes are high in soluble fiber have a low glycemic index; the fiber
in them delays digestion. That in turn triggers a slow, steady release of sugar and
insulin into the bloodstream. However they must be eaten within the recommended
portions.
Dairy Products
1 serving = 12- 15g CHO (approx. the serving of 1 slice bread)
Whole milk 1 cup
Yoghurt ½ cup
Alcohol
If you consume alcohol there are several precautions you need to consider first;
Never drink excessive amounts on an empty stomach-can cause low sugar
levels
Use sugar free mixers
Use medium dry or dry wines and sherries
Alcohol is high in calories so maximum for males 2 unit per day and 1 unit for
females
This equates to 125ml wine, 25mls whiskey or ½ can beer
Fats
Choose heart healthy fats such as pumpkin seeds, linseeds, flaxseed, olives etc.
Vary cooking methods-try grilling, baking, stewing, roasting and steaming. Avoid
frying
1 teaspoon of cooking oil per person…types of oil discussed during your consultation
Fluid
Drink atleast 6-8 glasses of water daily or 2 lt
Avoid fizzy drinks but if you must have, Tab or Sprite Zero-no more than 1 glass per
day as they contain non-nutritive sweeteners…which will be discussed during your
consultation
Food Labels:
Look for heart healthy ingredients such as whole grains, whole wheats etc
however within the portions discussed during your consultation
Avoid ingredients such as hydrogenated/partially hydrogenated/trans fatty
acids
Look at total carbohydrates that include sugar, fiber an and complex carbs
and not just sugar eg if a food has zero sugar it can still have plenty of
carbohydrates which still gets broken down into sugar.
Sugar free is <5mg sugar per serving
Look for high fiber foods such as those containing> 5g
No sugar added means no sugar is added during processing or packaging but
not necessarily no carbohydrates
No added sugar means that sugar in any form has not been added
Unsweetened means no sugar and no sweeteners have been added.
Resistant starches resists digestion in small intestine and is only slowly
fermented in the large intestine such as legumes, seeds etc.
Sucrose-basically sugar that is added
Fructose-found in fruit and honey. It is absorbed at a slower rate than sugar,
but it is still broken down into glucose thus affecting sugar levels
Sugar alcohols such as mannitol,sorbitol and xylitol are nutritive sweeteners.
They do not contain alcohol but too much can cause stomach problems
Non-nutritive sweeteners contain reduced calories and kilojules.
Tip: Try having sugar-free popsicles, ice cream or frozen yogurt but in portions
discussed with me, or sugar-free hot cocoa mix or fruit which contains natural sugar
Other tips:
Share desserts in restaurants.
Order small or child-size servings of ice cream or frozen yogurt.
Eat sweets with a meal, rather than as a stand-alone snack. When eaten
on their own, sweets and desserts cause your blood sugar to spike. But if
Tip: Reduce how much soft drinks, soda and juice you drink.
Reduce the amount of creamers and sweeteners you add to tea and coffee
drinks.
Reduce the amount of sugar in recipes by ¼ to ⅓. You can also boost
sweetness with cinnamon, nutmeg, or vanilla extract.
Start with half of the dessert you normally eat, and replace the other half with
fruit.
Tip: Cinnamon, cloves, and allspice may have a stabilizing effect on blood sugar.
Fresh herbs (rosemary, basil, mint, cilantro, chives, dill, etc.) Low-sodium
spices Vinegars
● Ask how foods are prepared. Ask that they be prepared without added salt, MSG,
or salt-containing
ingredients. Most restaurants are willing to accommodate requests.
● Know the terms that indicate high sodium content: pickled, cured, smoked, soy
sauce, broth.
● Move the salt shaker away.
Breakfast:
Milk/Protein Milk Greek yoghurt Poached/boiled Milk Greek yoghurt
eggs with baked
beans
Starch Cooked oats with Muesli Low GI bread Cooked oats with Muesli
cinnamon cinnamon
Lunch:
Protein Salmon and pasta Bean and Fish cakes with Chicken and Roast beef sandwich
salad vegetable soup pilchards and sweet vegetable soup
potatoes
Starch Durum wheat pasta Slice rye/low GI Sweet potatoes Rye/low GI bread Rye/low GI bread
bread
Vegetables/Salads Mix salad Vegetables from Mix salad Vegetables from Mix salad
soup soup
(see unrestricted (see unrestricted
veg list) veg list)
Fats Herb and mustard Oil used in soup - Oil used in soup Tub margarine in the
(dressing/cooking) dressing sandwich
Dinner:
Protein Beef vegetable Roasted chicken Lentil bake bobotie Baked fish and Roast beef (from
stew with grilled mashed cauliflower lunch) with brown rice
vegetables with baked potatoes and grilled vegetables
Starch Brown/Basmati rice Low GI bread Baby marrow, patty Baked potatoes Brown/Basmati rice
Vegetables/Salads Vegetables from Grilled peppers, pans, ratatouille, Mashed cauliflower Mix salad
stew carrots, carrot and green
(see unrestricted mushrooms, salad
veg list) cabbages
Fats Olive oil, lemon Oil for grilling - - -
(oil for cooking) juice, herbs