“Consult your dietitian for help with your daily caloric requirements. This is based on the individual, and would depend on several lifestyle factors as well as your current medical condition,” says Ms Kala Adaikan, Senior Principal Dietitian at the Department of Dietetics, Singapore General Hospital (SGH), a member of the SingHealth group.

Easy steps for a healthy diabetes diet

  Have a balanced diet

• Half plate – fruits and vegetables
• Quarter plate – starchy carbohydrates
• Quarter plate – protein or dairy products.

Steam and grill instead of frying

Your total caloric intake matters! Opt for healthier cooking methods such as steaming or grilling instead of frying. Avoid fats and oils.

Count carbohydrate intake

This helps you stay within the carbohydrate targets that your dietitian has set for you.

Choose wholegrain starchy foods

These high fibre carbohydrates prevent sudden spikes in your blood sugar levels and help you maintain better blood glucose levels:

• Brown rice
• Chapatti
• Oats and wholegrain cereal
• Wholewheat noodles/pasta

Eat whole fruits instead of drinking fruit juice

Choose whole fruits instead of fruit juice. Whole fruits contain fibre which makes you feel full longer and result in a more stable blood glucose profile. 

Eat one serving of fruit, 2x a day

You should have two servings of fruit in total daily, preferably one serving per meal (for example, 1 wedge of papaya at lunch and 1 small apple at dinner).

Avoid sauces, gravies and starchy soups

They may contain carbohydrates that should be taken into account towards your total daily carbohydrate intake. 

Not all low GI (glycaemic index) foods are healthy choices

Beware of their fat content and calories.

Ref: N18