Healthy Living & Eating with Diabetes

Label reading can be an overwhelming task, especially if you're trying to make healthier food choices. But fear not, with a few tips and tricks, you can easily navigate food labels and make informed decisions about what you eat. By understanding what to look for on a food label, you can make informed choices that support your health goals.

Here are the TOP 3 label reading tips to keep in mind:

1. Check the sugar content per 100g: When looking at the nutrition label, start by checking the 100g column for sugar content. Make sure that the sugar content is below 15g per 100g. Even better if it's below 10g! This will give you an idea of the percentage of sugar in the product. The lower the sugar, the less likely it is to cause a spike in blood sugar levels.
2. Look for the fiber content per serving: Next, move over to the serving size column and choose foods with 5g or more of fiber per serving. High fiber content helps to slow down the absorption of sugar into the bloodstream and can prevent blood sugar spikes. Plus, fiber is great for digestive and heart health.
3. Limit the carbs per serving: Finally, make sure that the carbs per serving are not excessive. It's recommended to limit carb intake to 30g per serving, but this can vary depending on individual needs and goals. ​If the carb content is higher than this, consider reducing the serving size or choosing a lower carb option. Remember, the amount of carbs you consume is just as important as the quality of carbs (low sugar, high fiber) you consume.

It's important to note that these guidelines are a starting point and that a registered dietitian can help to personalize them for your individual needs. Everyone's body responds differently to different foods and nutrient intake, so working with a professional can help you optimize your blood glucose control and overall health.

By following these three tips, you can make healthier choices and keep your blood sugar levels in check. Don't be afraid to ask questions or seek help if you need it. With a little bit of practice, label reading can become a valuable tool in maintaining a healthy diet.

Are you concerned about your risk for Type 2 Diabetes? Perhaps you’ve heard someone say, “I don’t eat sugar, so I can’t have diabetes, right?” Unfortunately, that’s not entirely true. While sugary foods do contribute to high blood sugar levels, it’s not just the sweet stuff that can wreak havoc on your body. Savoury carbohydrates and sugary carbohydrates,  consumed in excess are not great for managing your blood sugar levels.

But don't panic - this doesn't mean you have to eliminate all carbohydrates from your diet. In fact, whole grain carbohydrates have a place in a healthy balanced diet. The key is to control your portion sizes and consult with a registered dietitian to help you create a meal plan that meets your individual needs.

It's important to remember that an unhealthy diet is one of the major contributing factors to the development of Type 2 Diabetes. This means it's not just about avoiding refined and processed carbohydrates, but also about incorporating minimally processed foods and consuming adequate amounts of fruits, vegetables, whole grains, lean proteins, and heart-healthy fats.

Aside from diet, several other factors also increase your risk for developing Type 2 Diabetes. These include physical inactivity, being overweight, and smoking. It’s important to take a holistic approach to diabetes prevention and management, addressing all of these factors in your lifestyle.
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So, if you're concerned about your own risk for diabetes, it’s important to make an appointment with a healthcare professional and registered dietitian to discuss your options for a healthy lifestyle. With the right tools and support, you can take control of your health and prevent diabetes from taking hold. Don't wait until it's too late - take action now to protect your health and wellbeing.

Are you struggling to keep your blood sugar levels in check? One of the most effective ways to manage diabetes is to watch what you eat. While carbohydrates  are part of a healthy diet, it's important to choose wisely and avoid those that can sabotage your efforts. 

In this blog post, we'll focus on the worst offenders - refined and processed carbohydrates. These culprits are often found in pre-packaged foods, foods come in "pakkies" , "sakkies" and "boksies" :) These are the foods that are typically low in fiber and high in hidden sugars.  This is why it's crucial to read labels and be aware of what you're buying. Don't rely on gimmicky words like "vegan," "gluten-free," or "organic" to determine if a food is healthy or sugar-free.

Chips, crisps, and "simbas" are just some of the common culprits. They may be tempting, but they are loaded with unhealthy fats and high in calories. Similarly, sugary drinks like soda and fruit juice can quickly raise your blood sugar levels and contribute to unhealthy weight gain. Other processed foods to watch out for include sugary snacks, white bread, shop-bought sauces, and flavored yogurts. 
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Be mindful of what you're consuming and to opt for whole, unprocessed foods as often as possible. By doing so, you can help regulate your blood sugar levels and improve your overall health. It's easy to be tricked by marketing buzzwords, but remember that you have the power to make informed choices about what you eat. By minimizing your intake of refined, processed carbohydrates, you'll be well on your way to better managing your diabetes and living a healthier life. 

TOP TIP: 
Make sure most of your shopping cart is filled with less processed foods, such as vegetables, fruits, dairy products (including eggs), lean meats and whole grain breads. The less processed foods are typically found on the outer perimeter of the  grocery store. Reduce your shopping cart content from being filled with convenience, processed foods generally found in the isles in the middle of the store.  

Have you ever been surprised by the amount of added sugars in a food? Let us know in the comments below. And don't forget to share this post with anyone who could benefit from these tips!