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You have just been diagnosed with diabetes, what now? Does that mean your diet has to change completely? Do you have to avoid taking sugar from now on? Well, you’ll be pleased to know that a diabetic’s diet is very similar to a normal diet and that you will not be skipping out on the festive delicacies.

Simple carbohydrates like sugar were once strictly forbidden. But now the experts are treating all carbohydrates – sugars and refined flours as well as complex carbohydrates such as rice, potatoes, beans and cereals as a single group in which tradeoffs are possible. Carbohydrates are nutrients that come from foods like grain products, rice, bread, pasta, noodles, fruits and vegetables. During digestion, your body breaks down most of these carbohydrates into simple sugars, like glucose, which is your body’s main source of energy.Eating carbohydrates affects your blood sugar level. For instance, if you eat a small amount of carbohydrate at a meal, your blood sugar level goes up a small amount. If you eat a larger amount of carbohydrate at a meal, your blood sugar level goes up a larger amount.

You will therefore need to find a balance between eating enough carbohydrates to get the energy and glucose you need, and limiting the carbohydrates you eat to control your blood sugar level.

Here are some diet tips to help you manage your diabetes:

· Your meal has to be regular and spread evenly throughout the day.

· Aim for low fat, particularly saturated fat.

Fats have the highest energy (kilojoule or calorie) content of all foods. Eating too much fat can put on weight, which in the long run may make it more difficult to manage your blood glucose levels.

· Your meal should preferably be based on high fibre carbohydrate foods such as wholegrain breads and cereals, beans, lentils, vegetables and fruits.

There is no perfect food for diabetes so including a variety of different foods and watching portion sizes is your key to a healthy diet. Along with that, regular physical activity will help you manage your blood glucose levels, reduce your blood fats (cholesterol and triglycerides) and maintain a healthy weight.

For people who have been prescribed oral medication or are using insulin, you will have to take extra care to make sure that your food is balanced with your medications and exercise. This might sound like a lot of work, but your doctor and/or dietician can help you create a meal plan that is best for you.

When you make healthy food choices, you will improve your overall health and can even prevent complications such as heart disease, cancers and hypertension.

Your free resource to help you make healthy food and lifestyle choices for you and your family.

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