Diabetic Diet: Tips from Centre for Health Protection

Being overweight is one of the key risk factors for diabetes, and as your obesity index rises, your body is more likely to experience ” insulin resistance ,” meaning insulin can’t effectively handle blood sugar, leading to higher levels. So, maintaining a healthy weight can lower your diabetes risk.

People with diabetes should follow a low-fat diet as one of their main principles, controlling their daily calorie intake to maintain an ideal weight and ensure insulin works properly. Plus, you can consult a doctor or nutritionist for advice on improving your lifestyle habits to adjust your weight.

People with diabetes should aim to keep their blood sugar levels stable. Since blood sugar rises after eating, patients are advised to eat regularly and in small portions. Eating just the right amount at set intervals can effectively minimise blood sugar spikes.

The glycemic index measures how quickly and how much food raises blood sugar levels after digestion—the higher the index, the faster the blood sugar rises. Here are some examples of glycemic index values:

To keep post-meal blood sugar steady, people with diabetes should opt for foods with a low glycemic index, preventing sharp spikes.

Cooking methods can also affect diabetes. People with diabetes should choose healthier, lighter options that are low in oil, salt, and sugar, like steaming, boiling, or blanching, and avoid frying or deep-frying. Here are some other tips for cooking:

• When marinating meat, add less sugar (half a teaspoon suffices)
• Avoid using large amounts of sugar or cornstarch for thickening sauces
• Opt for low-calorie ingredients and spices, such as ginger, scallions, celery, herbs, peppercorns, or star anise
• Eat more fresh or frozen foods, and steer clear of processed or canned ones
• When handling meat, remove the skin and trim the fat to cut down on animal fats
• Watch your oil usage—aim for 1 to 2 tablespoons per person per meal, and consider using vegetable oil

Consuming too many carbohydrates can cause blood sugar to spike, overwhelming insulin and potentially leading to diabetes. To prevent or improve the condition, set a limit for carbohydrate intake and stick to it strictly.

According to the Hong Kong Diabetes Association’s recommendations , men and women should aim for about 50 to 80 grams and 40 to 60 grams of carbohydrates per meal, respectively, with snacks between meals containing about 10 to 20 grams. Here’s the carbohydrate content in some common foods:

Since different people have varying needs based on age, height, weight, and activity levels, always consult a doctor or nutritionist when setting your carbohydrate limit.

Studies show that inositol formulas can improve the body’s sensitivity to insulin, helping to control blood sugar. When picking carb-control nutritional drinks, consider key principles like containing inositol for balanced nutrition, being low in sugar and low glycemic index, backed by clinical evidence for blood sugar management, and aligning with international diabetes association guidelines. These drinks are suitable for anyone needing to manage carbs, regardless of age, and can even serve as meal replacements to help you feel full longer.

High-fiber foods slow down the body’s absorption of carbohydrates, reducing the demand on insulin while boosting satiety. If you’re trying to control blood sugar, consider including at least one bowl of vegetables, gourds, or mushrooms in your lunch and dinner, and for starchy foods, go for whole-grain options like whole wheat bread, bran, brown rice, and red rice.

Foods like kidney beans, pinto beans, white beans, and black beans are loaded with vitamins, fiber, and minerals such as magnesium and potassium. While they do contain some carbohydrates, just half a cup provides protein equivalent to an ounce of meat without any saturated fat. If you’re short on time, canned beans are a handy option, but be sure to drain and rinse them well to wash away excess salt.

These veggies are a powerhouse of vitamins—including A, C, E, and K—plus minerals like iron, calcium, and potassium. The best part? They’re low in calories and carbs. Common ones include broccoli, spinach, and kale.

No matter the type, berries are bursting with antioxidants, vitamins like C and K, and fiber. If you’re craving something sweet but need to keep an eye on your blood sugar, berries make a smart swap.

The American Diabetes Association suggests eating fish twice a week, especially fatty types high in Omega-3 like salmon, sardines, and mackerel. When cooking, go for grilling or baking to avoid piling on extra calories.

Whole grains are full of fiber, along with vitamins B and minerals like magnesium, chromium, and iron, making them a solid choice for keeping blood sugar steady. Popular options include oats, quinoa, and brown rice.