Be "sweet" to yourself – keep blood sugar levels in check

You can help manage your condition with these nutrition tips.

Breakfast is an important meal of the day – don't skip it! Eat on a regular basis instead of just one big meal.

Whole grains and fibre-rich food can help control your blood glucose levels.

Choose "low-sugar" and "sugar-free" foods, as snacks and beverages with high sugar content can cause your blood sugar levels to rise quickly.

High-sugar foods

Low-sugar or sugar-free alternatives

Sugar, syrup, glucose, dextrose

Artificial sweeteners

Pop beverages and colas, chocolate syrup

Diet sodas, water, cocoa powder

Chocolate, fudge, cookies, candy bars

Berries, plain crackers, sugar-free chewing gum

Breakfast cereals containing a lot of sugar or honey

Oatmeal or bran or oat-based cereals

Jam, marmalade

Low-sugar jam and marmalade

Puddings or canned fruit in syrup

Low-sugar or diet yogurt

Increase your intake of plant-based protein foods and vegetables. It's easier than you think to add more of them to your diet! Enjoy nuts for snacks and add vegetables to make your favourite meals even tastier.

Limit fried and fatty foods. Choose low-fat dairy products, lean meats, poultry, and meat alternatives such as beans and legumes; grill, barbecue or oven-bake your meat instead of frying; and cook with unsaturated oils such as olive, sunflower or corn oil instead of animal fats.

If you drink alcohol, drink in moderation. This means:

  • no more than 2 drinks per day (or no more than 3 drinks on special occasions) to a maximum of 10 drinks per week for women
  • no more than 3 drinks per day (or no more than 4 drinks on special occasions) to a maximum of 15 drinks per week for men

If you're eating a healthy, balanced diet, then the occasional high-sugar treat won't hurt. Try to enjoy everything in moderation.

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