According to the International Diabetes Federation (IDF), 371 million people around the world suffer from diabetes and 187 million of them don't even know they have the disease.
If you're concerned about your blood sugar, here's some good news - you can stay healthy by simply making better food choices! The following low-sugar swaps will help lower your blood glucose and provide your body with protective nutrients.
Low-sugar swaps for every meal of the day to help prevent diabetes
A flaky, buttery croissant filled with fried eggs and crispy bacon may be a breakfast favourite, but it’s brimming with refined carbohydrates and saturated fat
. On the other hand, scrambled egg whites or an egg white omelette with spinach, tomato, mushrooms, onion and black beans is low in calories and cholesterol and full of good-for-you fibre, which helps keep your blood sugar
steady. The more colourful vegetables you toss in, the better – they all contain minerals that support your glucose metabolism.
A salad of romaine lettuce, cucumber and carrot drenched in Thousand Island dressing may seem like a healthy lunch option, but it’s not. A bowl of kale, dandelion leaves, chicory, radishes, tuna, vinegar and olive oil is a much more nutritious option that will keep you full for longer and prevent blood sugar
spikes. The scoop of tuna will provide a dose of heart-healthy fat
and protein, while the olive oil will combat inflammation that blocks insulin.
Of course, a breaded fish fillet on a bed of couscous is a quick and easy dinner – but the extra carbohydrates in breaded fish fillets aren’t good for your blood sugar! Instead, choose smoked trout with on a salad of quinoa, collard greens and beets – a meal rich in omega-3 fatty acids to protect your heart against disease as well as alpha lipoic acid to help improve insulin sensitivity and lower your glucose levels. Take care not to mix up quinoa with couscous – they may look the same, but while quinoa is a nutrient-dense grain, couscous is essentially pasta.
Tip: When it comes to snacking, ditch your go-to granola bars and nosh on almonds and cacao nibs instead. The high levels of magnesium in cacao help prevent diabetes
(by as much as 34%, according to one Harvard study), while the tryptophan raises your feel-good hormones and helps you feel full!